What Causes Burnout & How to Stop It from Happening to You

Burnout. By now, you’ve probably heard of it.

It’s that feeling when you wake up in the morning and it’s like you never slept. The world feels heavy. You’re exhausted, drained – emotionally and physically. You lack motivation to do… anything… And the weight of responsibilities in work and day to day life overwhelm you to the point of irritability, cynicism, and anger. You may even feel like you’re in a never ending loop of chasing yourself to catch up – a hamster in a wheel.

Burnout is your body’s way of telling you enough is enough. That you’re running on fumes. That the prolonged levels of stress you’ve been feeling are getting too much to handle.

It’s telling you that life is out of balance and the time has come to do something about it.

Yet, while burnout is not a new concept – it was first coined in the early 1970s by American Psychologist, Herbert Freudenberger – it’s certainly gained notoriety over the past few years.

Experts believe it’s become more of a feature recently due to the stress of the pandemic, which brought with it a wave of uncertainty that impacted all facets of life, and the devastating effect of the cost of living crisis.

In fact, according to the 2024 Burnout Report by Mental Health UK , “1 in 4 adults feel unable to manage stress and pressure levels in their lives,” while “91% of UK adults experienced high or extreme levels of pressure or stress in the past year.”

While commonly associated with work, burnout “can also appear in other areas of life, such as parenting, caretaking, or romantic relationships.”

If not handled, burnout can have devastating consequences on your mental and physical health along with having a negative impact on important relationships – whether romantic, platonic, working and, indeed, yourself.

That’s why recognising and addressing burnout is crucial for your mental, emotional, and physical well-being.

In this article, we’ll explore in-depth the signs, contributing factors, coping strategies, and prevention methods for burnout, and give you some quick tips you can implement today to help stave off burnout before it becomes a monster.

Stress is part of life – everyone deals with it from time to time – but not all stress equals burnout.

You see, people who experience stress commonly characterise it as being “too full of tension, pressure, or anxiety,” says Dr Matthew Whalley of Psychology Tools . Whereas “burnout feels like you’re extremely ‘empty’ of energy, motivation, or hope.”

Burnout out can manifest itself in a variety of ways, but some of the most common sings include exhaustion – both physical and mental – a sense of dread about work, anger, irritability, apathy, and an overwhelming lack of motivation to complete everyday tasks.

Detachment is another sign.

You might start feeling disconnected from your work, family, and personal life. This feeling of detachment can lead to a lack of enthusiasm, motivation, and satisfaction. Your usual interests and activities may no longer bring you joy, and you may find it challenging to engage meaningfully with others.

Finally, a reduction in performance is another telltale sign. While you may have once been highly productive and efficient, burnout can lead to a significant decline in your work output. You may struggle to concentrate, make decisions, or complete tasks to the best of your ability. This can further contribute to feelings of frustration and dissatisfaction.

The thing is, it’s not uncommon for people to class themselves as “burned out” but are actually just overworked, overwhelmed, or overtired. So how do you know if it’s true burnout you’re experiencing, or just stress?

To work this out, Dr Matthew Whalley recommends you ask yourself the following questions:

If you find you’re answering yes to these questions, it could likely mean you have burnout.

One could argue that just because you work long doesn’t necessarily mean you work productively – but that’s a whole other article, I think…

It’s vital you regularly check in with yourself to help identify potential burnout triggers and evaluating your work-life balance.

Reflecting on your job satisfaction, personal fulfilment, and overall well-being is crucial to identifying areas that may contribute to burnout. These evaluations enable you to make necessary adjustments and prioritise your health and happiness.

Also, establishing healthy habits is essential for preventing burnout. Eating a healthy balanced diet, setting realistic goals, managing your time effectively, and taking regular breaks improve productivity and reduce stress levels. Incorporating relaxation techniques, such as deep breathing exercises or engaging in hobbies and activities you enjoy, is also important for rejuvenating your mind and body.

And if diet is one thing you struggle with, why not try one of our Prepped Pots subscriptions where we will deliver balanced meals right to your door so all you have to do is pop them in the microwave and wait for the ding. It could be your first step in cultivating a little balance…

Of course, if you find yourself consistently struggling with burnout, don’t be afraid to seek professional help. Healthcare providers and therapists can offer guidance, support, and more specialised interventions to help you navigate burnout and its effects on your overall well-being.

If you find yourself actively in burnout, you may feel like all is lost – but I promise you, it isn’t.

I have personally struggled with burnout, and at times I really didn’t know how or where to start to try and handle it, but it can and will get better, even if you’re struggling to see the light at the end of the tunnel just now.

It’s not going to be easy, but coping with burnout requires a comprehensive approach that addresses multiple aspects of your life, things like:

And finally, setting boundaries is also crucial for preventing and addressing burnout.

Learning to say no, delegating tasks, and creating a healthy work-life balance are important steps towards reducing stress and maintaining a sustainable lifestyle. Establishing clear boundaries allows you to effectively manage your time and energy, ultimately helping sustain your well-being.

Work to live a life full of all the things you love, don’t live to work.

And if you’re a parent or caretaker struggling with burnout in the home environment – ask for help. Easier said than done, I will concede to that, but you deserve time for you away from kids or dependents.