What is burnout?
We are living in trying times. With hustle culture forcing us to work harder than ever, social media piling on the pressure, a constant barrage of information on how to be our healthiest selves and the rising cost of living, it’s no wonder we may be feeling a sense of burnout.
Burnout is a state of emotional, mental and physical exhaustion brought on by prolonged or repeated stress. Burnout has the potential to affect us all. A 2025 survey showed that 34% of adults reported experiencing high/extreme levels of pressure or often/always feeling stressed in the past year. In the USA, a study showed that 66% of employees experienced burnout in 2024.
The winter months have been described as ‘burnout season‘ as many people feel less motivated and energised. For many, end-of-year deadlines loom, increasing workloads and changing routines, so the autumn and early winter period naturally increases burnout potential. When feeling this way, we can turn to comforting ourselves with sugary and ultra-processed foods, but unfortunately these can lead to getting stuck in a cycle of sugar crashes and further cravings.
In 2019 ‘burnout’ became recognised by the World Health Organisation as an ‘occupational phenomenon’, but it is not classed as a medical condition.
What are the signs of burnout?
Common symptoms of burnout include:
- Feeling tired or drained most of the time
- Feeling helpless, trapped or defeated
- Feeling detached or alone in the world
- Having a cynical or negative outlook
- Experiencing self-doubt
- Procrastinating and taking longer to get things done
- Feeling overwhelmed
There may also be physical symptoms such as:
- Sleep disturbances or insomnia
- Digestive issues
- High blood pressure
- Headaches
- Poor memory or concentration
- Weight loss or weight gain
Who is most likely to suffer from burnout?
While burnout can affect anyone, research tells us that some groups are more susceptible. Women tend to experience burnout more often than men. For example, in Sweden rates of burnout for working men were 10% but for working women this figure was 16%. For clinicians in the USA, rates of burnout were 22.7% for men but 39% for women. Interestingly, age also has an effect, with a reduced burnout risk for those clinicians in the USA aged 55+. In Canada, burnout symptoms in men decreased with age, but for women more burnout was seen in those aged 20-35 and 55+. In the UK there has been a reported increase in those aged 18-44 needing to take time off work for stress, but a decrease in those aged 45+. This may be influenced by the different demands we face depending on our age (such as caring responsibilities, study and work pressure).
Job roles can lead to varying levels of stress, as can working arrangements, with more employees being asked to return to long commutes and shared office spaces. For example, research in the USA showed that teleworkers experience less burnout than non-teleworkers. The time of year also plays a role, with the shorter daylight hours and extra tasks and activities in the run-up to Christmas having an impact; certain jobs can also increase in busyness in the last fiscal quarter of the year. There are also external factors such as global conflicts and stress from the political climate that contribute to chronic stress.
Am I close to burnout?
It can be difficult to determine whether you’re on the brink of burnout, but classic signs may include the development of bad habits, such as overreliance on alcohol at the end of a hard day. There could also be a craving for sugary foods to get you through the afternoon, less motivation to exercise and feelings of constant tiredness and fatigue.
Other indicators include feeling undervalued, avoiding social connection and becoming more susceptible to disappointment. You may also feel that the quality of your work is beginning to slip.
Check out the Maslach Burnout Inventory for a more definitive opinion, based on a test designed to measure levels of burnout.
How to prevent burnout
Ideally, we want to prevent burnout from happening in the first place. This means putting in place daily habits such as:
- Recognising the changing seasons, and the fact that shorter days disrupt our body’s regular rhythm. Rather than ignore or fight this, we can embrace the seasons and naturally slow down, adjusting from a period of focus or drive to a season for recharging. We see animals do this in nature, but we humans seem to resist it!
- Prioritising sleep, rest and wind-down time, trying to go to bed and wake up at the same times, and having less screen time before bed
- Ensuring regular breaks from screens, turning off notifications on devices after a certain time, having boundaries on working hours
- Getting outdoors when there is daylight to boost vitamin D levels
- Nourishing our bodies with nutritious food, including meals rich in protein, vegetables, healthy fats and wholegrains. Protein in particular helps to sustain fullness and avoid crashes from high-sugar or ultra-processed foods
- Prioritising your social connections, as this helps to prevent burnout
How to recover from burnout
Although you may not be able to control all sources of stress in your life, it’s important to acknowledge which areas might be leading to burnout and try to minimise what you can, as well as focusing on reducing your stress levels through a variety of healthy eating and lifestyle changes.
Can diet help with burnout?
Physical health influences mental and emotional wellbeing, and vice versa, so a nutritious, balanced diet is a great foundation on which to build better coping techniques.
Start these practical dietary tips to treat burnout:
1. Eat a balanced diet
Make sure that you are getting all the necessary nutrients, and that the focus of your diet is on whole foods rather than heavily processed options like refined carbs and sugars. Find out more about a balanced diet.
2. Stay hydrated
Hydration is key because it plays an important role in both our physical and mental health. Learn the top 5 health benefits to drinking water and the 10 best foods that help you to stay hydrated.
3. Limit or avoid alcohol
Studies have shown a strong link between alcohol use and misuse and the incidence of burnout. If you find yourself relying on alcohol, seek professional advice. Consider these strategies to cut down on alcohol.
4. Include more foods rich in omega-3 fats
A 2019 study found that omega-3 fatty acids helped reduce symptoms of occupational burnout, so be sure to include these foods regularly in your diet – here are our top 10 sources of omega-3.
If you need recipe inspiration, try our salmon stir-fry or plant-based chia pudding. If you don’t eat fish, read our guide on how to get more of these healthy fats in your diet.
5. Boost your B vitamins
B vitamins may help relieve stress, promote better mood and, as a result, help you cope more effectively. Consider adding B vitamin-rich foods such as Marmite to your everyday routine. Find out more about B vitamins and the benefits of Marmite.
6. High five!
Getting your five-a-day of fruit and vegetables means you’re more likely to get adequate vitamin C. Low levels are linked with high stress levels and burnout. Learn more about vitamin C and the top healthiest sources of vitamin C.
7. Mighty magnesium
Magnesium is known as the body’s natural relaxer, and a magnesium-rich diet may help both mind and body. Chronic stress can negatively affect the body’s magnesium levels, causing a deficiency. What’s more, a magnesium deficit is thought to increase the body’s susceptibility to stress.
Include plenty of magnesium-rich foods in your diet, perhaps pumpkin seed butter on rye & pumpkin seed crackers for a snack, or dark green leafy vegetables in a smoothie or soup.
What other coping strategies are there for burnout?
Making slight adjustments to your daily routine can promote relaxation or at least help to make you feel more cheerful. If you think you’re suffering from burnout, there are a number of self-help approaches you can try:
- Reflect – take a moment to determine the cause of your exhaustion and overload
- Set boundaries – consider the tasks and activities you need to do and prioritise. Be ready to say no when necessary
- Seek support – talk to friends, colleagues and family and help them to understand how you’re feeling
- Be selfish – self-care is essential, so always put yourself first. This includes getting adequate sleep, adequate physical activity and engaging in activities that make you happy
- Think outside the box – be prepared to try new things. Mindfulness techniques may help promote a new set of coping skills, and therefore reduce overreliance on less favourable coping strategies
Don’t forget
You are not alone. A recent survey revealed that as many as nine in 10 adults experienced high stress or pressure over the last year. If symptoms continue, seek further professional help and guidance. Start with your GP; they may be able to advise you on appropriate therapies or refer you to a counsellor.
For more support and guidance, try these resources:
How to be mentally healthy at work
Half of work-related ill health is down to stress, depression or anxiety
Further reading:
Top 20 healthy, mood-boosting recipes
10 diet and lifestyle tips to help manage stress
What is stress and how to reduce it
The benefits of exercise and mental health
Why am I always tired?
5 reasons you’re waking up tired with no energy
Health benefits of magnesium
This page was reviewed on 28 May 2025 by Kerry Torrens
Nicola Shubrook is a qualified nutritionist registered with the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.
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