The Anderson Model of Burnout and Personal Recovery™
A practical research informed framework to understand prevent and recover from burnout
Burnout doesn’t happen overnight.
It follows a predictable pattern. And when we understand that pattern, we can interrupt it before exhaustion takes over.
The Anderson Model of Burnout and Personal Recovery™ (AMBPR) is a simple, visual, evidence-aligned framework that helps individuals, leaders, and workplaces recognise what’s happening early, take meaningful action, and support recovery at every stage.
It addresses the science of stress, the lived reality of modern work, and the emotional experience of high-performing humans.
The Downward Spiral: How Burnout Develops
Burnout unfolds across four predictable stages, or "zones".
Each zone signals increasing chronic stress due to the individual's occupation, and an imbalance between demands and resources. Both "demands" and "resources" can be real or perceived, and they can be internal or external.
The spiral can be reversed at any of the first three zones with workplace or individual interventions.
1. Activation Zone - Early Stress Signals
Subtle but critical clues that the nervous system is under strain.
Common signs include:
Irritability, reactivity
Fatigue, poor sleep, brain fog
Physical tension, headaches, migraines
This is typically where people start being more reactive and it's the easiest zone to catch ourselves and reverse the effects.
2. Over-Functioning Zone - Coping & Denial
Performance remains high, but at a high cost.
People push harder to get all the work done, regardless of how it impacts their mental and physical health.
Patterns often include:
Overworking
Fixes to keep going (alcohol, coffee...)
Taking on more; no recovery time
Externally they seem capable. Internally, they’re experiencing high chronic stress.
3. Depletion Zone - High Energy Loss
Internal resources can’t keep up with the demands anymore.
Signs include:
Errors, forgetfulness, poorer quality work
Emotional withdrawal and isolation
Absenteeism, Presenteeism
This is a high-risk turning point. Without intervention, burnout becomes likely.
4. Burnout Zone - Complete Depletion
Coping mechanisms stop working. The body and mind force a pause.
People experience the three dimensions of burnout (as per the Maslach Burnout Inventory):
Emotional exhaustion
Depersonalisation and Cynicism
Lack of personal accomplishment (ineffectiveness)
At this stage, professional and medical support is essential. Even a holiday won't "fix" this.
The Pathway to Personal Recovery using the AMBPR™
Recovery is a process of rebuilding resilience, resourcefulness, personal identity, and sustainable habits at every single stage of the downward spiral. The Anderson Model of Burnout and Personal Recovery™ shows four restorative phases:
The Healing Phase
When burnout has already occurred and the body and mind are in complete depletion, we require more than rest alone. We need time off work, and a lot of rest.
Actions must include:
Rest and recovery
Seeking appropriate medical or therapeutic support
The Awareness Phase
When energy begins to return, we reflect on what happened, deepen self-understanding, and gain clarity on our values, strengths, and patterns so we can make more conscious choices moving forward.
Actions may include:
Self-Discovery through psychometric tests, etc.
Reflection, journaling
Seeking a professional coach
The Restoration Phase
Here, we focus on rebuilding and sustaining energy through daily practices like self-regulation, boundaries setting, healthy habits, and self-care, allowing us to meet ongoing demands without repeatedly draining ourselves.
Actions may include:
Personal development, training, coaching
Self-regulation, meditation, mindfulness
Going on a holiday
The Integration Phase
This is where wellbeing and performance feel balanced, healthy habits are embedded, and we’re able to contribute fully, both through consistent performance and by noticing and supporting wellbeing in others.
Results you may notice:
Responsiveness and resilience in the face of challenges
Feeling energised, rested, focused
Consistent reliable productivity and engagement
Why this Model Matters for Individuals and Organisations
For Individuals
The AMBPR™ helps you:
Recognise early signs before they become exhaustion
Understand why you feel the way you do
Break free from over-functioning patterns
Recover confidence, clarity, and energy
Build sustainable habits that prevent burnout
It gives people language for what they're experiencing, and a roadmap out.
For Workplaces and Leaders
Burnout is a systemic and organisational challenge with huge negative impacts on your organisation's results and success. It is not an individual challenge only.
The AMBPR™ helps leaders:
Quickly identify early signs in their team
Understand what their employees cannot articulate
Respond appropriately to each phase
Reduce turnover, absenteeism, and errors
Support performance and wellbeing without guesswork
Leaders learn that the “problem” is rarely motivation; the people who are most likely to burnout are our high performers, and high achievers.
Burnout is an imbalance between demands and resources (real, perceived, internal, or external), and there is a lot you can act on. The AMBPR™ makes that visible.
Impactful Presentation - Online and In-Person
Building Resilience: Staying Well in Demanding Roles
Practical strategies to sustain performance, energy, and wellbeing.
Participants will gain insight into four pillars that support sustainable performance and personal resilience, and how to protect their most valuable assets: focus, energy, and wellbeing.
Using the Anderson Model of Burnout and Personal Recovery™, we will explore how to manage stress effectively, optimise personal energy, build healthy boundaries, and prioritise evidence-based self-care. Through a combination of education, reflection, and practical tools, participants will leave with renewed clarity on what helps them and what to do next.
Contact Sophie to book this presentation
Thoughts and ideas for busy, brilliant humans
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