Feeling overwhelmed, exhausted, and detached from your work? You’re not alone. Burnout, a stress-induced state of extreme mental, physical, and emotional fatigue, is increasingly common, with 91% of UK adults experiencing high or extreme levels of stress in the past year.
“When the demands on us exceed our resources, eventually this catches up as no-one can give from an empty cup,” explains Dr Hannah Nearney, a psychiatrist and UK medical director at Flow Neuroscience. Burnout can manifest in various ways, from persistent tiredness and sleep issues to mood swings and decreased productivity.
Recognising the signs is the crucial first step. “People can experience burnout differently,” says wellness expert Penny Weston. “The top signs to look out for are feeling tired or more tired than usual, struggling to get to sleep despite feeling tired, and finding you are irritable.”
Combating burnout requires a multi-faceted approach. Nutrition plays a key role, with Cara Shaw, a nutritionist at Blueiron, advising nutrient-rich foods that sustain energy and support the immune system. “Undereating, eating irregularly, or consuming high-sugar foods can lead to poor sleep quality and blood sugar imbalances, which can increase cortisol and exacerbate feelings of fatigue and overwhelm.”
Alongside a balanced diet, regular exercise and mindfulness practices can help regulate the nervous system and provide much-needed perspective. “Moderate, non-stressful activity prevents excessive spikes in cortisol,” says PT and health coach Edwina Jenner. Meanwhile, Weston swears by meditation and gratitude exercises to lower stress levels and strengthen mental resilience.
Crucially, prioritising rest and recovery is essential. “Having some meaningful downtime is absolutely essential for our mental and physical health,” explains psychologist Dr Becky Spelman. “Over time, stress can build up to an unsustainable level and our brain function starts to slow down and work less effectively.”
By recognising the warning signs, implementing self-care strategies, and seeking professional support when needed, it’s possible to break the burnout cycle and reclaim your wellbeing. As Nearney advises, “Recognising what is going on and being honest with yourself and others close to you are the crucial first steps to helping yourself.”