If you're feeling constantly overwhelmed and drained, you have plenty of company. Burnout – a state of extreme mental, physical, and emotional exhaustion caused by prolonged stress – is remarkably common across the United Kingdom. Recent research from Mental Health UK found that 91 per cent of UK adults have experienced high or extreme levels of stress in the past year.
Dr Hannah Nearney, a psychiatrist and UK medical director at Flow Neuroscience, explains the core issue: "When the demands on us exceed our resources, eventually this catches up as no-one can give from an empty cup." She notes that particularly busy periods, often filled with competing demands, can drastically reduce downtime and increase mental load, creating a perfect storm for burnout.
Recognising the Signs of Burnout
Dr Nearney clarifies that while burnout is not a formal medical diagnosis, it is a recognisable condition characterised by feeling so stressed and overwhelmed that one's energy is completely depleted. "People describe 'hitting the wall' and feeling exhausted, emotionally detached, demotivated and unable to function," she says.
Wellness expert Penny Weston adds that burnout manifests differently for everyone. Key signs include unusual fatigue, insomnia despite tiredness, irritability, mood swings, and a loss of enthusiasm for work, often leading to decreased productivity and feelings of detachment.
Dr Nearney highlights that neurodivergent individuals can be disproportionately affected. "They tend to experience prolonged stress caused by constantly needing to compensate and mask for executive function challenges," she states, putting them at higher risk for repeated cycles of burnout.
The problem often intensifies during colder months. Hormonal shifts from reduced sunlight can make us more introverted, a time when our ancestors would naturally rest. Modern life, however, often becomes even busier, leading to extreme tiredness and feelings of guilt. A study from Expedia highlighted this, showing that 50 per cent of people feel the need to apologise for taking annual leave.
Physical symptoms are also common. A depleted body can suffer from weakened immunity, resulting in more stomach aches, skin breakouts, coughs, and colds. Dr Nearney advises that recognising these signs and being honest with yourself is the crucial first step toward recovery.
Practical Strategies to Combat and Prevent Burnout
Prioritise Nutrient-Rich Foods
Nutritionist Cara Shaw from Blueiron warns that poor eating habits can worsen burnout. "Undereating, eating irregularly, or consuming high-sugar foods can lead to poor sleep and blood sugar imbalances, increasing cortisol," she explains. This exacerbates fatigue, anxiety, and overwhelm.
Shaw cautions that fasting can be particularly risky for stressed individuals, potentially elevating cortisol and depleting energy reserves. Instead, she recommends focusing on:
- Complex carbohydrates like root vegetables and whole grains for sustained energy.
- Healthy fats from avocados, nuts, and oily fish to support brain health.
- Adequate protein from lentils, eggs, and lean meats to stabilise blood sugar.
- Iron and Vitamin C-rich foods to combat fatigue and support immunity.
Incorporate Manageable Movement
PT and health coach Edwina Jenner emphasises that exercise should be viewed as self-care, not a chore. "I tell my clients... retaining short, manageable workouts along with getting outside and walking in nature is the formula needed," she says.
She advises against setting daunting fitness goals. Instead, 10-15 minutes of bodyweight exercises or a brisk walk can significantly lift your mood without spiking stress hormones. For those who dislike the gym, stretching, yoga, or walking the dog are excellent alternatives to release tension.
Commit to Mental Fitness Practices
Mindfulness and meditation are powerful tools for building mental resilience. Penny Weston swears by meditation, describing it as a practice of focusing on the present moment without judgment. "It's something you can do virtually anywhere at no cost, and there are many benefits for your mental wellbeing," she notes.
Weston also advocates for a daily gratitude practice, suggesting writing down five small, specific things you're thankful for. Dr Nearney adds that mindfulness is vital for preventing relapse into burnout, encouraging reflection on its root causes.
Emphasise Quality Sleep and True Rest
Psychologist Dr Becky Spelman states that meaningful downtime is "absolutely essential." Taking regular short breaks—even 15 minutes for a walk or meditation—can help manage stress. She also highlights the long-term benefits of a proper holiday, explaining that the resulting 'holiday halo' of elevated mood can persist for a month.
For quality sleep, Weston recommends avoiding screens before bed, keeping the bedroom cool and dark, and aiming for at least seven hours. If anxiety is causing sleepless nights, she stresses the importance of talking to someone, whether a friend, professional, or a helpline like Anxiety UK.
Ultimately, managing burnout requires a holistic approach. By addressing nutrition, movement, mental fitness, and rest, it's possible to not only recover but also build sustainable habits to protect your wellbeing in the long term.
