Burnout is the state of physical, mental, and emotional exhaustion, and it’s something which is becoming more and more common as we struggle to balance our lives and the encroach of technology meaning it’s hard to ever properly shut off from work. In my work as a health psychologist, I’ve worked with countless people struggling to manage their stress, and it’s clear that modern life often leaves us drained. In fact, a recent YouGov poll for Mental Health UK revealed that 35 per cent of people experience high levels of pressure at work, with 20 per cent needing time off due to stress.
How to recognise the signs of burnout
Recognising the signs of burnout is crucial. You might be at the end of your workday, but your mind is already racing toward the next task. Before you know it, you're feeling the pressure of that never-ending to-do list. Maybe you notice that you feel agitated, your heart is racing, and switching off seems impossible. What happens next tends to go one of two ways: either you collapse on the couch, seeking comfort in quick, not-so-nutritious food and Netflix, or you keep working, attacking that copious list.
The problem: internal vs external stressors
Many of us believe that our lives would be much easier if there were fewer stressors and more time. I work with clients from all walks of life and vastly different income ranges, from those on benefits to celebrities, and even royalty. No matter who they are, they all share the belief that freedom is waiting for them in the future. But that sense of freedom doesn't automatically arrive when external circumstances improve.
I once worked with a client who went from counting every penny to running a multi-million-pound finance company, yet they still felt trapped by stress. The reason? Their nervous system was stuck in a state of deficit. Without internal change, the feeling of burnout persisted, regardless of their success.
How your nervous system plays a role
The nervous system is a complex network that includes the brain, spinal cord, and nerves throughout the body. One part is dedicated to keeping you alive, while the other helps you survive and potentially thrive in your environments.
The problem is that your nervous system is threat-focused. It wants you to be aware of potential issues so you can avoid them. This can generate a lot of physiological stress in your body. The more stress your body experiences through changes in your brain chemistry, hormones, and how your organs and muscles function, the more threatened your nervous system feels. A vicious cycle can form.
Working with your nervous system to prevent burnout
To prevent burnout, you need to work with your nervous system. In practice, this means working with your brain and your body in tandem. You have to do this in the environments you’re routinely in. There is no point trying to calm everything down in a luxury spa retreat and hoping this will see you through another six months of working a fast-paced city job where you are hard-pushed to take a loo break. You need to teach your body to feel as safe as possible – right where you are. To do this, you have to learn the language of the body and become attuned to detecting when it feels safe or unsafe. The spectrum is very nuanced so it can take a little while.
Start by attuning to your body. When you feel content and satisfied, check in with yourself: How do your muscles feel? Is your jaw loose or tight? Are your facial muscles relaxed or tense? Noticing these physical sensations helps your brain encode the experience, allowing you to benefit from it more fully on both a physical and emotional level. This practice also helps your brain distinguish between feeling safe and unsafe. By tuning into your body early — before stress and emotions overwhelm you — you give yourself the chance to replenish and restore balance before burnout takes hold.
Simple actions, like starting your morning without immediately checking your phone, or opting for a short walk instead of scrolling through your break, act as mini-recalibrators for your nervous system
A helpful approach is to incorporate 'little and often' habits. You don’t need grand gestures to make a difference. Simple actions, like starting your morning without immediately checking your phone, savouring your first cup of tea or coffee, or opting for a short walk instead of scrolling through your break, act as mini-recalibrators for your nervous system. These small, consistent choices help you rebalance more effectively and can be tailored to your preferences and lifestyle.
Practical tips to combat burnout: my top four tips
Here are some of the strategies I recommend to help you manage stress and prevent burnout:
1. Reduce digital reliance: Technology often offers us mindless distraction, but cutting down on screen time and engaging in more meaningful activities will help activate the parts of your brain responsible for rest. This allows your brain to naturally "clean up" the debris of the day and problem-solve without any conscious effort.
2. Go outside: Movement and natural light are powerful stress-busters. They alter your body’s biochemistry, helping regulate your mood and restore balance to the stress response.
3. Connect with others: When you are stressed or at capacity, it can be a natural response to withdraw from others. However, decades of research show that social connection replenishes us physically and emotionally. Find ways to feel in tune with others and try to participate in socially connecting activities. Even small gestures, like leaving a voice note for a friend or sending a card to a loved one can have a big impact.
4. Be kind to yourself: Many of us have internal rules like, "I must always give 100%" or "I should always be on top form if I’m with others." These rigidly high standards can be a big driver of stress. Identifying and loosening these internalised rules will help you feel safer and more relaxed without having to push so hard. To combat the root cause of burnout, it's fundamental to recognize these internal expectations. By gently creating flexibility around them, you can help your mind and body feel safer with less effort.
Dr Sula Windgassen is a health psychologist and psychotherapist. Join her for her masterclass ‘How to actually deal with stress and anxiety’ on Thursday 5th December, £75.For more details and to book, visit standard.co.uk/masterclasses.
