How to recognise and work with burnout symptoms, according to mental wellbeing experts
Burnout of the soul
If you're feeling overwhelmed and exhausted, you're not alone. Burnout - a stress reaction leading to extreme mental, physical and emotional exhaustion - is very common. According to Mental Health UK, 91% of UK adults have experienced high or extreme levels of stress in the last year.
"When demands are placed on us that are beyond our capacity, it will show at some point - because no one can give from an empty cup," explains Dr Hannah Kearney, psychiatrist and UK medical director at Flow Neuroscience. "Typically this happens during periods when we have more responsibilities, often conflicting, less time to rest, more mental strain and high expectations that can feel like unrealistic pressure."
According to Kearney, while burnout is not an official medical diagnosis, it can be recognized by a state of extreme stress and feelings of utter exhaustion. "People describe hitting a wall - feeling tired, emotionally disconnected, demotivated and unable to function," she says.
Dr. Kearney also points out that neurodivergent people are more at risk for burnout: "They often face prolonged stress due to the need to constantly compensate for or hide difficulties with executive functioning. This puts them at risk of recurrent cycles of burnout and overwhelm."
Fortunately, there are ways to recognize, manage and treat the symptoms of burnout - from guilt over an unwillingness to socialize to constant fatigue. Experts in mental health, nutrition, hormone health and fitness offered their best advice.
Symptoms of burnout and how to spot them
"Everyone can experience burnout differently," says wellness expert Penny Weston. "The most common symptoms include fatigue, trouble falling asleep, irritability, mood swings, loss of enthusiasm for work, decreased productivity and feeling alienated."
Although burnout can occur at any time, it is more common during the winter months. Due to the reduced amount of daylight and changes in sleep rhythms, we naturally withdraw into ourselves in the winter. While our ancestors indulged in winter relaxation, modern lifestyles remain hectic, sometimes intensifying. This leads to extreme fatigue and overwork, often accompanied by guilt for not being able to accommodate everyone.
A study by Expedia showed that 50% of people feel the need to apologise for taking holidays. Constantly ruminating about not being good enough or efficient enough is a typical sign of burnout.
"The key is to acknowledge what's going on and be honest with yourself and those around you," advises Kearney. "Think about what's really important in your life and try to simplify your daily routine. Often that means letting go of some expectations - and that's okay. You have the right to disappoint others if that's necessary for your mental health."
Physical manifestations of burnout can show up in things like weakened immunity, skin problems, digestion, fatigue or more frequent colds. Lifestyle plays a big part, so it pays to focus on diet, drinking and sleep.
How to prevent burnout
Eat nutritious meals often
Nutrition has a direct impact on energy levels, stress resistance and the body's ability to regenerate. When stressed, we reach for sweets or lose our appetite, but a quality diet is key.
"Eating irregularly, skipping meals or eating sweets can lead to blood sugar spikes and increased cortisol levels," says nutritionist Cara Shaw. 'This exacerbates fatigue, anxiety and congestion. Plus, it can lead to deficiencies in vitamins and minerals such as iron."
Shaw also warns that fasting can increase the risk of burnout. "An already exhausted body can lose energy and hormonal balance by fasting. Those who are prone to burnout should avoid skipping meals."
He recommends eating:
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Complex carbohydrates: root vegetables, oats, quinoa, whole grains
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Healthy fats: avocados, nuts, seeds, oily fish
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Proteins: lean meats, eggs, tofu, lentils, chickpeas
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Vitamin C and zinc: citrus fruits, berries, red peppers, pumpkin seeds
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Iron: leafy greens, red meat, beans, fortified cereals
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Hot drinks: herbal teas with chamomile or lavender
Keep moving
Movement improves mood and reduces stress. There is no need to exercise, but even a short workout will help. 'I advise clients that short, manageable exercise is the key,' says trainer Edwina Jenner. "See movement as self-care, not an obligation." She suggests 10-15 minute exercises - squats, planks, lunges - or a brisk walk. For perimenopausal women, low-impact activities that don't increase stress are ideal.
Take care of your mental fitness
Meditation and mindfulness can greatly help reduce stress. Penny Weston recommends practicing meditation regularly: "Focus on the present moment, notice sounds, touches, emotions - no judgement." She also recommends keeping a gratitude journal: "Just write down five small things you are grateful for each day - perhaps a cup of tea or a moment in the sun."
Sleep and rest
Sleep is essential. If you sleep little or poorly, your mood and ability to cope with stress deteriorates. Psychologist Dr. Becky Spelman says, "Rest helps the brain function better, learn and create new memories." Taking short breaks during the day (even just 15 minutes) helps regulate the nervous system. Longer rest - like a vacation - has long-term mental health benefits.
Recommendations for better sleep:
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Avoid screens and caffeine before bed
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Bedrooms should be quiet, dark and about 18°C
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Adults should sleep at least 7 hours a day
If you can't fall asleep or wake up with anxiety, talking to a loved one or a professional can help. "Sharing helps - it can make not only you feel better, but also the other person," concludes Weston. "And if you don't have anyone to confide in, use helplines like Anxiety UK."
