On the verge of burnout - how meditation can help you

Ronja Magdziak

30/6/2025

Translation: machine translated

400+ hours of overtime and a diary full until Christmas - what seemed almost like an honour in the last few decades is now falling on our shoulders in the form of burnout, among other things. Meditation can help you to cope with persistent pressure to perform and - together with other measures - help to prevent burnout.

Every third working person in Switzerland is emotionally exhausted, reports Health Promotion Switzerland. In Germany, as many as 61 per cent stated in a study that they were afraid of burnout.
And the figures have been rising for years. In 2023, there were more cases of incapacity to work due to burnout than ever before.

Recognising burnout early and preventing the worst

Burnout - in contrast to depression - is primarily known as a work-related phenomenon, which can be triggered by work stress as well as family and personal pressures, excessive demands and a lack of rest. According to the World Health Organisation, the symptoms include persistent physical and emotional exhaustion, an increasingly negative attitude towards work and reduced performance.

Constant stress not only affects our emotional well-being. If the stress hormone cortisol is permanently elevated, this leads to a hormonal imbalance, increased blood sugar and inflammation in the body - a breeding ground for serious illnesses such as high blood pressure, irritable bowel syndrome, PCOS, fatigue and diabetes (type 2). Under no circumstances should you take persistent stress lightly and seek medical help if you suspect burnout.

Meditation as a protective shield against burnout

The amygdala is partly responsible for the release of the stress hormone cortisol. It is a core area in the brain near the hippocampus and is closely connected to the prefrontal cortex. All three structures control higher cognitive processes such as our memory, impulse control, anticipation and emotional regulation. This is exactly where meditation comes into play.

This millennia-old practice, which has its origins in Hinduism and Buddhism, aims to unite body and mind. Even back then, scholars recognised the interplay between mental and physical well-being. Today, it has been scientifically proven that meditation helps to manage stress, break thought spirals and think more clearly.

Meditation can be a game changer, but it is not a panacea. If symptoms persist, you should definitely consider seeking professional help and adjusting your lifestyle. Above all, a daily meditation practice gives you valuable tools to reduce your risk of burnout and deal better with stressful situations. Because:

• Meditation has been proven to reduce the activity of the amygdala. On the one hand, this means that your body releases less cortisol, which reduces the risk of stress-related illnesses, and on the other, you can handle challenging situations in a more relaxed way.
• Meditation measurably increases neuronal activity in the prefrontal cortex and in the hippocampus. This helps you to better control your emotions and overcome negative thoughts more easily.
• Meditation improves your focus and concentration. This makes it easier to block out distractions, think more clearly and counteract feelings of being overwhelmed.

Counteract burnout with mindfulness-based meditation

Mindfulness-based meditation has proven to be a useful way to combat persistent stress or to accompany medical burnout therapy. This involves focussing entirely on your breath and practising letting thoughts pass.

In this video you will find a guided mindfulness meditation:

Five to ten minutes a day is enough to start with. As soon as you manage to focus on your breath for longer without being carried away by thoughts, you can direct your attention from head to toe, flowing through your whole body. The aim is not to switch off thoughts and feelings, but to consciously perceive them without letting them distract you and thus develop more mental resilience.

The same applies here: don't stress! Controlling thoughts and emotions takes time and practice. Your meditation practice should never become another stress factor in your everyday life. Be honest with yourself and ask yourself whether it is good for you to put meditation on your to-do list. If you experience persistent physical and emotional exhaustion, consult a doctor and get your symptoms checked out.

Ronja Magdziak

Freie Autorin

ronja.magdziak@gmail.com

Freelance writer, biologist and yoga teacher. Fascinated by nature, body and mind, I love spending time outdoors and being active. More than anything, I enjoy writing about things that make us feel good!

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