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 integrates the science of stress, the lived reality of modern work, and the emotional experience of high-performing humans.
The Anderson Model of Burnout and Personal Recovery™️
A practical, research-informed framework to understand, prevent, and recover from burnout.
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, brain fog
Fatigue, poor sleep
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 not a quick fix. It’s a process of rebuilding resources, personal identity, and sustainable habits.
The Anderson Model of Burnout and Personal Recovery™ shows four restorative phases:
The Healing Phase
Reduced sick leave and mental health days.
Increased engagement and productivity.
Improved employee health and wellbeing.
The Awareness Phase
Reduced sick leave and mental health days.
Increased engagement and productivity.
Improved employee health and wellbeing.
The Restoration Phase
Reduced sick leave and mental health days.
Increased engagement and productivity.
Improved employee health and wellbeing.
The Integration Phase
Reduced sick leave and mental health days.
Increased engagement and productivity.
Improved employee health and wellbeing.
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
Burnout Prevention for Busy Professionals
Practical strategies for sustainable performance
Understand burnout as more than just exhaustion or chronic stress, but rather as an imbalance between what’s demanded of you and the resources you have to meet those demands. Using an insightful and innovative model and practical approaches, learn how to recognise early warning signs, restore balance, and protect your energy for sustaining wellbeing and avoiding burnout.
Contact Sophie to book this keynote or workshop for your team
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