Preventing burnout

Stress, fatigue, anxiety, mood swings, hopelessness... burnout in the workplace is an increasingly prevalent phenomenon in today's fast-paced work environment.

Mental Health UK recently published their Burnout Report for 2025, in which they state: 'Burnout is a state of physical, mental, and emotional exhaustion. It can occur when you experience long-term stress and feel under constant pressure.' 

And whilst burnout can be caused by stress, the two are actually quite different. 

Stress tends to be short term and while it can strongly impact your day to day life, you are usually still able to engage in work and family activities. 

With burnout, you can feel detached and demotivated for a much more prolonged period of time. It is specifically linked to work environments and can quickly spiral into all elements of life. 

There are several factors that contribute to burnout. These include: 

·       An excessive workload

·       Lack of control over work tasks

·       Insufficient rewards for efforts

·       Covering your colleague’s workload

·       Unrealistic deadlines

·       Absence of a supportive work community and workplace conflict

·       Inequity in the workplace

·       Lack of recognition

·       Unclear job expectations

The impact of burnout 

The Burnout Report continues: 'One in five workers needed time off work due to mental health struggles caused by stress in the last year. 

The generational divide in experiences of stress has widened, with younger workers disproportionately affected. Among those aged 18–24, confidence in discussing stress with a line manager dropped sharply from 75% to just 56% this year, signalling a troubling breakdown in workplace support for those who need it most.'

The latest economic modelling from AXA UK  shows work-related stress and burnout is currently costing the UK economy £102 billion a year, resulting in 23.3 million annual sick days. It continues that more than half of those surveyed are in a state of emotional distress and decreased wellbeing, making Britain the highest scoring nation surveyed in Europe. 

The signs and symptoms of burnout 

Although burnout is not considered a medical condition, The World Health Organization (WHO) has now classified it as an 'occupational phenomenon'. This means it's a physical response to workplace stress that's not an illness, but a factor seriously influencing health and wellbeing. 

Burnout symptoms can be recognised physically, emotionally, and behaviourally. Most people will experience a combination of all three. 

Common symptoms include:

·       Physical exhaustion and fatigue

·       Sleeplessness or sleeping too much

·       Increased irritability and anger

·       Avoiding social events and interactions

·       ‘Brain-fog’

·       Negative thoughts about the future

·       Feeling hopeless or useless

·       Increased anxiety or worry

·       Digestive issues and stomach problems

·       Feeling overly cynical or apathetic

·       A diminished sense of enjoyment both personally and professionally

Earlier this month, British wellbeing magazine Stylist shone a light on high-functioning burnout, stating: 'If at work you appear to be coping – or even excelling – but beneath the surface you’re feeling drained and empty, there’s a good chance you’re either struggling with or at risk of what’s known as "high-functioning burnout".

Often, those affected will conceal their exhaustion and distress from others, maintaining a facade of normalcy, particularly during working hours. They may even overwork and seek extra assignments, driven by an intense need to prove themselves.'

Even though it isn't  classed as a medical condition, burnout can still lead to significant health problems, so it's important to recognise and address the symptoms before they take hold. 

Preventing burnout 

Understanding and addressing burnout is vital for maintaining a positive and productive workplace. 

Employers play a crucial role by promoting a healthy work-life balance, providing clear communication and expectations, recognising and rewarding contributions, and fostering a supportive and inclusive work environment. 

On an individual level, there are many things you can consider including:

Prioritise Self-Care - make time for activities that bring you joy and help you relax.

Get enough sleep - aim for 7-9 hours of quality sleep per night. Try to maintain a relaxing and consistent sleep schedule which aids your mind and body to switch off.

Engage in physical activity - regular exercise that you enjoy can help reduce stress, boost mood, and improve energy levels.

Manage work-life balance - set clear boundaries between work and personal life to avoid working more hours than you're contracted.

Take breaks - regular breaks throughout the working day can help you to maintain focus and gain a fresh perspective on your to-do list. 

Seek support - talk to trusted friends, family members, or colleagues about your struggles. You can also consider seeking professional support if you'd prefer to share your difficulties with someone who is less known to you.

Make adjustments - communicate your concerns with your manager and explore options for adjusting your workload, work patterns or responsibilities.

Reassess goals and priorities - evaluate your workload either by yourself or with a colleague and make adjustments to align with your wellbeing.

Take time off - consider taking a break from work to fully recharge and recover.

Focus on the positive - try to find things you appreciate and focus on those to reduce the attention on your job challenges. 

Learn from the experience - reflect on what caused the burnout and learn from it to prevent it from happening again.