Burnout: signs, causes and when to get support

What is burnout?

NHS Every Mind Matters describes burnout as feeling physical, mental and emotional exhaustion. The Mental Health Foundation explains that it builds up from long-term stress and constant pressure, when you do not have the time or support to recover.

The World Health Organization defines burnout as a syndrome resulting from chronic workplace stress that has not been successfully managed. It is not classed as a medical condition, and the WHO uses the term specifically for work. But the Mental Health Foundation notes that similar exhaustion can come from other pressures, such as caring for someone or studying.

How is burnout different from stress?

Stress and burnout are linked, but they often feel different. Many people describe stress as feeling there is too much: too much to do, too much pressure, too many demands. Burnout can feel more like there is not enough left: not enough energy, motivation or care.

Every Mind Matters lists common signs of stress, including feeling irritable, angry or tearful, feeling worried or anxious, racing thoughts, and physical signs such as stress headaches and muscle pain.

Burnout tends to look different. The World Health Organization describes three main features: feeling drained of energy or exhausted, feeling mentally distant from your job or negative and cynical about it, and getting less done at work. The Mental Health Foundation adds signs such as losing motivation, doubting yourself and disrupted sleep.

How can you recover from burnout?

Recovery takes time, and how long varies from person to person. It helps to start by noticing how you are feeling and what is causing it. Keeping a short diary can help you spot patterns.

Then look at reducing the pressure where you can. Talk to your manager about your workload and priorities, break tasks into smaller steps, take regular breaks and use your annual leave. Setting boundaries, such as not checking emails in the evening, and asking for help at home and at work can make a real difference.

Looking after your health helps you build back your energy. Regular exercise, even a short daily walk, regular balanced meals and good sleep all help. Our guide on how to sleep better has practical tips. The NHS advises not relying on alcohol, smoking and caffeine as ways of coping. Spending time with people who support you, making time for things you enjoy, and trying mindfulness or journaling can help you switch off.

How can you look after yourself when working from home?

Working from home can blur the line between work and rest. Keeping regular hours and a clear finish time, working in a separate space if you can, and taking proper breaks away from your screen all help. Get outside in daylight during the day, stay in touch with colleagues about more than just work, and set up your desk and chair so you can sit comfortably.

What can employers do to prevent burnout?

Burnout is not only an individual problem. The way work is organised plays a big part. The Health and Safety Executive says employers have a legal duty to protect workers from stress at work by doing a risk assessment and acting on it. Its Management Standards focus on six areas of work that can lead to stress if they are not managed well: demands, control, support, relationships, role and change.

In practice, that means making sure workloads and deadlines are realistic, giving people some control over how they do their work, and training managers to spot the signs of stress and have supportive conversations. Encouraging people to take breaks and use their leave, making it clear that it is fine to ask for help, and telling staff about the support available, such as an employee assistance programme or health and wellbeing services, all help.

Where can you get support?

You do not have to deal with burnout alone. Your GP can talk through how you are feeling and the support available. In England, you can also refer yourself to NHS talking therapies without seeing a GP first.

Mind's Infoline on 0300 123 3393 is open from 9am to 6pm, Monday to Friday, and Samaritans are available 24 hours a day, 7 days a week, on 116 123. The Mental Health Foundation also highlights Shout, which offers free, confidential support by text, 24/7: text SHOUT to 85258. If you are having thoughts of harming yourself, call 999 or go to A and E.