If you are feeling constantly overwhelmed and drained, you are in the majority. Burnout, a state of severe mental, physical, and emotional exhaustion caused by prolonged stress, is now a widespread experience across the United Kingdom.
Mental Health UK research indicates that a staggering 91 per cent of adults in the UK have faced high or extreme stress in the past year. This alarming statistic highlights a national wellbeing crisis where demands consistently outpace personal resources.
Recognising the Signs of Burnout
Dr Hannah Nearney, a psychiatrist and UK medical director at Flow Neuroscience, explains that burnout, while not a formal medical diagnosis, is identifiable by a profound sense of depletion. "People describe 'hitting the wall' and feeling exhausted, emotionally detached, demotivated and unable to function," she states.
Wellness expert Penny Weston notes that symptoms can vary but commonly include persistent tiredness, insomnia despite fatigue, irritability, mood swings, and a loss of enthusiasm at work. A decline in productivity and feelings of detachment are also key red flags.
Dr Nearney adds that neurodivergent individuals can be at heightened risk. "They tend to experience prolonged stress caused by constantly needing to compensate and mask for executive function challenges," she says, leading to more frequent cycles of burnout.
The problem often intensifies during winter. Hormonal shifts from reduced sunlight can make us more introverted, yet modern life remains demanding. This mismatch can trigger extreme fatigue and guilt, exemplified by an Expedia study finding 50 per cent of people feel the need to apologise for taking annual leave.
Physical symptoms are also telling. A depleted body may manifest through lowered immunity, skin issues, gut problems, and frequent coughs or colds.
Expert Strategies for Prevention and Recovery
The first crucial step, according to Dr Nearney, is honest self-recognition and communication. Simplifying your commitments and prioritising wellbeing, even if it means disappointing others, is essential.
Nutritional Foundations
Nutritionist Cara Shaw of Blueiron warns that poor eating habits can fuel 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 and anxiety.
Shaw advises against extreme fasting for those already stressed, as it can deplete energy reserves. Instead, focus on sustaining, nutrient-rich foods:
- Complex carbohydrates: Root vegetables, oats, and whole grains for steady energy.
- Healthy fats: Avocados, nuts, and oily fish for brain health.
- Protein: Lean meats, eggs, and legumes to stabilise blood sugar.
- Iron and Vitamin C: Leafy greens and citrus fruits to combat fatigue and support immunity.
Movement as Medicine
PT and health coach Edwina Jenner reframes exercise as self-care, not a chore. "Viewing fitness as self care... can help you reframe working out as vital to your overall happiness," she says.
She recommends short, manageable workouts of 10-15 minutes, like bodyweight exercises or a brisk walk, which prevent excessive cortisol spikes. This is particularly beneficial for perimenopausal women who are more stress-sensitive. Yoga, stretching, or simply walking the dog can also release tension.
Prioritising Mental Fitness and Rest
Mindfulness and meditation are proven tools for lowering stress. Penny Weston advocates a daily practice, noting its accessibility and benefits for mental wellbeing. She also recommends a specific gratitude journaling habit, focusing on five small, true positives each day.
Dr Becky Spelman, a psychologist, emphasises that meaningful downtime is non-negotiable for cognitive flexibility and stress management. Short 15-minute breaks for a walk or meditation can reset the nervous system, while proper holidays create a lasting "holiday halo" of elevated mood.
Sleep is foundational. Weston advises aiming for at least seven hours per night in a cool, dark room, avoiding screens before bed. If anxiety persists, talking to a loved one, a professional, or using services like the Anxiety UK helpline can provide vital perspective and relief.
Dr Nearney concludes with a warning against complacency: "Our brains love to take short cuts and will lead us quickly back into familiar patterns if we are not mindful." Identifying root causes and seeking support for underlying issues like depression or perimenopause is key to breaking the burnout cycle for good.
