Burnout affects many of us, but recognising the signs and taking simple steps can make a big difference. Prioritise nutritious food, regular movement, quality sleep, and mental fitness practices like mindfulness. And remember — talking about how you feel really helps. Take care of yourself — you deserve it.
How to Spot, Prevent, and Recover from Burnout
Burnout is more common than ever, with 91% of UK adults reporting high or extreme stress in the past year. If you’re feeling frazzled, exhausted, or disconnected, you’re not alone. Understanding the signs of burnout — and knowing how to take action — can make all the difference.
What Is Burnout?
Burnout is a state of extreme mental, physical, and emotional exhaustion caused by prolonged stress. It isn’t a formal medical diagnosis, but it’s easy to recognise. You might feel:
Constantly tired
Emotionally drained
Demotivated
Unable to function as usual
Neurodivergent people are especially at risk due to ongoing challenges that may lead to frequent cycles of overwhelm.
Common Signs and Symptoms
Burnout looks different for everyone, but common symptoms include:
Persistent tiredness, even after rest
Difficulty sleeping or staying asleep
Irritability or mood swings
Loss of enthusiasm for work or daily activities
Feeling detached or isolated
Drop in productivity
Physical symptoms like stomach aches, frequent colds, or skin breakouts
Symptoms often worsen during colder months due to reduced sunlight and busier schedules.
How to Prevent and Manage Burnout
1. Eat Nutritious Food Regularly
Skipping meals or relying on sugary snacks can spike stress. Instead, aim for:
Complex carbs (oats, root vegetables) for steady energy
Healthy fats (avocados, oily fish) for brain support
Lean proteins (tofu, eggs, lentils) for blood sugar balance
Iron-rich foods (leafy greens, beans, red meat) to fight fatigue
Vitamin C & zinc (citrus, berries, seeds) for immunity
Herbal teas like chamomile or lavender for calming effects
2. Move Your Body
Exercise is a natural mood booster. You don’t need a gym — try:
Brisk walks
Yoga or stretching
Short home workouts
Dancing to music
A stroll outdoors to reset your mind
3. Make Time for Mental Fitness
Support your mental health daily with small rituals:
Do a 2-minute breathing or meditation session
Write down five things you’re grateful for
Enjoy a quiet cup of tea or a few pages of a book
Identify stress triggers and seek support if needed
4. Prioritise Sleep and Rest
Sleep is your brain’s reset button. For better rest:
Aim for 7+ hours nightly
Wind down without screens
Keep your room cool, dark, and quiet
Try sleep aids like SAD lamps or apps
Take regular mental breaks — not just at bedtime
5. Talk About It
Don’t bottle things up. Whether it’s with a friend, family member, or therapist — talking helps. No worry is too small to share.
The Bottom Line
Burnout is real — but it’s not unbeatable. Small, sustainable changes can protect your wellbeing and help you bounce back. You deserve to put your needs first, and support is always available when you need it.