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Your plan · Lesson 12 of 12

When to Get Help for Burnout, and Your Recovery Plan

Know when to see a doctor, what help exists and who to call in a crisis, then fill in your own recovery plan.

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THE WRITTEN LESSONFollow along at your pace

This is the last lesson. You learn when to get help, what kinds of help exist, and you put your recovery and prevention plan together. This is general information, not medical advice.

When to see a doctor

See a doctor if tiredness lasts a few weeks with no clear reason, if low mood or loss of interest lasts most days for two weeks, or if coping has become a struggle. A doctor can check for other causes of how you feel, and talk with you about time off.

A card titled See a doctor if lists three ticked signs: Tired for weeks, no clear reason; Low mood most days, 2 weeks; and Coping is a struggle. A battery, a two-week calendar and a weight sit beside it. A note reads A doctor can check other causes, and talk about time off.(opens the full-size picture)
Three signs that mean it is time to see a doctor.

Talking therapy

Talking therapy can help with how you carry the load. No single type has been shown to be best, so choose one that fits you, with a therapist who understands work stress. But something at work usually still has to change. Therapy and a changed job work best together.

Two people talking, with a green tick reading Talking therapy helps and a note, No single best type. Beside them, a card titled My job shows a wrench, with the note The work still has to change.(opens the full-size picture)
Therapy helps with the load, and the work still has to change.

Ways in

There are several ways in: your family doctor, a public talking therapy service where one exists, your employer’s counselling or occupational health service, or your insurance. Ask about the cost, the number of sessions and the approach before you book. What is on offer depends on your country.

Four cards: a doctor labeled Family doctor, a building labeled Public service, a staff badge labeled Employer counselling, and a bank card labeled Your insurance. A note reads Ask: cost, sessions, approach.(opens the full-size picture)
Four ways in, and three things to ask.

If you are in crisis

Thoughts of harming yourself? Get help right away

If you ever have thoughts of harming yourself, or feel unable to keep yourself safe, call your local emergency number or a crisis line right away. You do not have to wait. For example, in the US call 911 if a life is in danger, and call or text 988 to reach the Suicide and Crisis Lifeline. In the UK call 999, or call Samaritans free on 116 123 to talk. For other countries, Find A Helpline lists free helplines, and your local emergency number connects you to urgent help.

A red-outlined card reads Thoughts of harming yourself? Call your local emergency number or a crisis line, right now. A phone sits beside it, with a note: You don't have to wait.(opens the full-size picture)
Call your local emergency number or a crisis line right now.

Your recovery plan

Now your plan. It has ten steps, one for each part of this course: notice when stress builds, calm down with slow breathing, know the early signs, find your mismatch, get checked by a doctor, take load off, close the day, talk to your manager about workload, change one thing about the work, and get help early.

You do not need to do all ten at once. Tick what you already do, and leave the rest as your next steps.

A card titled My recovery plan with ten ticked rows: Notice stress, Slow breathing, Know the signs, Find my mismatch, See a doctor, Take load off, Close the day, Talk about workload, Change one thing and Get help early. A clipboard icon sits beside it.(opens the full-size picture)
Ten steps, one from each part of the course.

My recovery and prevention plan

Start small

Pick the one step that would help most this week, and do just that. Recovery takes months, and every small change counts.

A yellow label reads This week: one step. Below, a green line chart of Recovery rises unevenly from Month 1 through Month 3 and Month 6 to Month 12, with the note Every small change counts.(opens the full-size picture)
One step this week. Recovery rises over months.

YOUR TURN

Well done for finishing Manage Stress and Recover from Burnout.

Read more

Read the full lesson script

In this last lesson, you'll learn when to get help, what help is available, and you'll put your recovery and prevention plan together. This is general information, not medical advice.

See a doctor if tiredness lasts a few weeks with no clear reason, if low mood or loss of interest lasts most days for two weeks, or if coping has become a struggle. A doctor can check for other causes, and talk with you about time off.

Talking therapy can help with how you carry the load. No single type has been shown best, so choose one that fits you, with a therapist who understands work stress. But something at work usually still has to change.

There are several ways in: your family doctor, a public talking therapy service where one exists, your employer's counselling or occupational health service, or your insurance. Ask about the cost, the number of sessions, and the approach.

And if you ever have thoughts of harming yourself, or feel unable to keep yourself safe, call your local emergency number or a crisis line right away. You don't have to wait.

Now, your plan. Notice when stress builds. Calm down with slow breathing. Know the early signs. Find your mismatch. Get checked by a doctor. Take load off, and rest for real. Close the day, and switch off. Talk to your manager about workload. Change one thing about the work. And get help early.

Start small. Pick the one step that would help most this week, and do just that. Recovery takes months, and every small change counts.

So remember: see a doctor early, especially if low mood lasts. Therapy helps, but the work usually has to change too. And in a crisis, call your local emergency number right away. Fill in your recovery plan on the lesson page, and pick your first step. Well done for finishing Manage Stress and Recover from Burnout.