Your Gentle Guide to Staying out of Burnout

Dr Katherine Hodgkinson is a GP and certified lifestyle medicine doctor with an interest in hormone health. She helps people who are struggling with stress or lifestyle-related symptoms find their way back to feeling like themselves, combining conventional medicine with science-backed strategies that actually fit real life.  

What exactly is burnout?

Burnout is a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress. With the modern way of life, it’s unfortunately a common occurrence, with studies showing that severe burnout affects roughly 17.5-33% of the population. The recent Mental Health UK Burnout Report (1) showed that 63% of workers were experiencing active burnout symptoms, with the annual economic cost to the UK estimated at £54 billion through days off work and a lack of productivity.  
 
Most of us can usually keep functioning with day-to-day stress, even if we feel overwhelmed, and then recover once the stressful time passes. Burnout is very different. It can leave you feeling detached, emotionally exhausted, and unable to cope with daily life as normal. Because symptoms build slowly over time, many people do not realise how overwhelmed they have become until they are already deep into burnout.  
  

What are the symptoms of burnout?

Many people describe burnout as feeling like they have nothing left in the tank. It can affect our emotional, physical, and behavioural wellbeing in different ways.
 
 
Emotional symptoms: 

-Feeling hopeless, flat, or emotionally drained 
-Losing enjoyment in things you once cared about 
-Feeling irritable, anxious, or emotionally numb 
-Increased self-doubt or feeling like you are failing 
 
Behavioural symptoms: 
-Procrastinating or struggling to focus 

-Withdrawing from friends, family, or colleagues 
-Calling in sick more often or dreading going to work 
-Feeling disconnected from daily routines or responsibilities  
 
Physical symptoms:
-Constant fatigue, even after rest 
 
-Frequent headaches or stomach issues 
-Trouble sleeping or waking feeling exhausted 
-Feeling run down or getting ill more often  

What can cause burnout?

Burnout is commonly linked to chronic work stress and often caused by more than one factor. Examples of factors that can increase the risk of burnout are:  
 
-Poor work-life balance 
-Financial pressures 
-Responsibilities of caring for others 
-Lack of support or sleep issues 
-Ongoing emotional stress  
 
Personality traits such as being a perfectionist, or people-pleaser or constantly pushing yourself beyond your limits can also play a part. 

 
Burnout usually does not usually improve on its own. If left without managing it, there can be increased risk of longer-term mental and physical health problems, such as anxiety, depression, and heart disease. The reassuring news is that burnout is treatable, and it is not inevitable that it will occur.  
 

Recognising symptoms and making small, but realistic changes to our lives can make a significant difference over time to reduce the risk of burnout.  
 

Gentle ways to protect yourself from burnout

Pay attention to any early warning signs.

 
Burnout rarely appears suddenly. It often begins with small signs that may be easy to ignore such as feeling constantly tired, becoming more irritable, struggling to concentrate, or losing motivation for things you normally enjoy. 
 
The earlier that you notice these changes, the easier it is to respond and manage before you become completely overwhelmed. 
 
-Acknowledge how you are on a regular basis, noting any changes in mood, energy, or sleep 
-Rather than pushing through ongoing exhaustion, take it seriously 
-Make note if you are starting to withdraw from people or activities that you would care about 
-Ask people that you trust if they have noticed any changes in you 
 
Protect your rest and recovery time 
 
Rest is vital, yet many people try to cope with chronic stress by simply carrying on for as long as possible and sometimes wearing being busy like a badge of honour.  
 
Without proper time to recover, stress builds and builds until your body and mind can begin to struggle. Here are some things that can help: 
 
-Aim for a consistent sleep routine where possible 
-Take regular short breaks during the day 
-Avoid filling every evening or weekend with responsibilities 
-Build small moments of calmness into your daily life, such as sitting quietly away from screens, walking, reading or stretching. 
 
Setting boundaries 
 
Many people at risk of burnout find it very difficult to say no. Perhaps you feel guilty for having rest times, worry about letting people down or feel pressure to always be available. 
 
Healthy boundaries are important to help protect your energy and your wellbeing. 
 
-Be realistic about what you are capable of managing 
-Learn to say ‘no’ to things if you cannot manage them  
-Try not to constantly check any emails or messages outside your working hours 
-Give yourself permission to have guilt-free rest times  
 
Focus on small sustainable habits 
 
When you are feeling overwhelmed, big lifestyle changes can feel impossible. Rather than completely overhauling your life overnight, making small habit changes are often far more achievable and effective.
 
-Have regular healthy meals and stay hydrated 
-Exercise or move your body in ways that you enjoy and can manage 
-Spend some time outside each day if you can 
-Try not to use caffeine, alcohol, or constant scrolling to cope with stress 
 
Stay connected to other people 

If feeling exhausted or devoid of emotions, this can lead to increased withdrawal from other people. However, isolation can make things feel worse. Having support and connections can help to reduce stress and reinforce that you do not have to carry everything on your own. 
 
-Be honest with trusted friends, family, or colleagues about how you are 
-Ask for help before things become unmanageable 
-Make time for positive relationships where you feel supported 
-If a major factor is stress at work, consider reaching out to a manager, or occupational health if available  
 
Not everything needs to be perfect  
 
Being a perfectionist can increase risk of burnout. If you are constantly feeling that you need to achieve more or never make any mistakes, this keeps your nervous system under pressure for long time periods. 
 
-Rather that thinking about large tasks, break them into smaller more manageable steps 
-Acknowledge progress that you have made instead of only focusing on what is unfinished and tasks ahead  
-Remind yourself that your self-worth is not measured by how much you have achieved  
-Try to notice if your expectations of yourself have become unrealistic 
 
Take some ‘you time’ 
 
Find time for things that help you to feel rested and more like yourself again. This might include creative activities, being in nature, spending time with friends or family, listening to music, exercising or moving, or simply slowing down for a while and taking time out.  
 
-Spend time enjoying hobbies rather than them becoming achievements 
-Find small moments of joy in routines that are performed everyday 
-Allow yourself to slow things down occasionally 
-Find activities that help to recharge your emotional battery 
 
Reach out for support if needed 
 
Burnout symptoms may feel severe or long term, and professional support can really help.  
 
-If your physical or mental health is being affected by stress speak to your GP 
-Consider counselling or therapy 
-Reach out sooner rather than at the point of complete overwhelm 
-Know that it can take time and patience, and being compassionate to yourself to recover  
 
Burnout is often a sign that both your mind and body have been keeping going with stress for too long without enough rest or support factored in. Keeping away from burnout is not about becoming perfectly balanced all the time. It is about learning to listen to yourself, recognising signs, protecting your energy and building a life that feels more manageable in the long run.  

About the author

Dr Katie is the founder of Hampshire Health and Hormones where she supports clients experiencing issues with menopause, perimenopause, and PMS. She also works with Hormones on the Blink - a menopause, hormone health & neurodiversity training provider. 

Read more from Dr Katie in her ADHD and Perimenopause article.