Signs of burnout: how to spot it at work and how to recover

You used to care about your job. Now the Sunday evening dread starts at lunchtime, your inbox makes your stomach drop and even a long weekend doesn't seem to touch the tiredness. Burnout builds slowly, often in people who are conscientious and reluctant to let anyone down. Here's how to recognise it and start to recover, including the support available through UK workplaces.

What burnout is

The World Health Organization describes burnout as an occupational phenomenon: it results from chronic workplace stress that has not been successfully managed. It is not classed as a medical condition, but it is very real, and it can affect your health, relationships and sense of who you are.

Think of Tom, a nurse in Leeds who kept picking up extra shifts through a busy winter. He stopped seeing friends, felt numb on his days off and started dreading the drive to the hospital. Talking to his manager about his rota and using his trust's staff wellbeing service were the first steps towards feeling like himself again.

It is usually described in three parts:

• Exhaustion: feeling drained, physically and emotionally, most of the time.
• Distance: feeling cynical, negative or detached from your work and the people around you.
• Reduced effectiveness: struggling to concentrate, getting less done and doubting your abilities.

Although the term comes from the world of work, many people recognise the same pattern from caring for a relative, studying or juggling several roles at once.

Signs of burnout to look out for

Burnout tends to show up across your body, emotions and behaviour. You might notice:

• tiredness that doesn't lift after rest, days off or a good night's sleep;
• frequent headaches, stomach upsets or catching every cold going;
• trouble sleeping, or sleeping a lot but still waking exhausted;
• feeling irritable, numb, tearful or short-tempered;
• dreading work, or feeling a sense of failure whatever you achieve;
• withdrawing from colleagues, friends and things you used to enjoy;
• putting things off, making more mistakes or finding decisions hard;
• relying more on caffeine, alcohol or scrolling to get through the day.

Some of these overlap with depression. If you feel low or hopeless most of the time, or you have lost interest in almost everything, not just work, it is important to talk to your GP.

Burnout or stress: what's the difference?

Stress and burnout are connected, but they feel different. Stress often involves too much: too many demands, too much urgency. Burnout is more about not enough: not enough energy, motivation or hope that things will improve.

Recognising which one you are dealing with helps you choose what to do. A busy week of stress may just need a lighter weekend. Burnout usually needs a more deliberate change.

How to recover from burnout

Recovery takes time, and it rarely comes from pushing harder. These steps can help you start:

1. Acknowledge it. Admitting you are burnt out is not weakness. It is the first step to changing what caused it.
2. Talk to your manager. Be specific about what is overwhelming you and what would help, such as fewer projects, clearer priorities or adjusted hours. Employers have a legal duty to assess risks to health at work, including work-related stress.
3. Use the support on offer. Many employers have an Employee Assistance Programme (EAP), which usually offers free, confidential counselling. Check your staff handbook or ask HR. If a mental health condition is affecting your work, the government's Access to Work scheme in England, Scotland and Wales can provide a mental health support service.
4. Protect your boundaries. Set a finishing time, turn off work notifications in the evening and take your lunch break away from your desk.
5. Rebuild the basics. Regular sleep, simple meals, daylight and gentle movement give your body the raw materials to recover. If rest itself has become difficult, our guide on sleeping when anxiety keeps you awake may help.
6. Reconnect with what matters. Make small, regular time for people and activities that have nothing to do with work.

If you need time off, you can self-certify for the first seven days of sickness. After that your employer will usually ask for a fit note, which your GP or another healthcare professional can provide. A fit note can also recommend changes, such as a phased return or altered duties, rather than saying you are unfit for all work.

When to get support

It is worth booking an appointment with your GP if:

• you have felt exhausted, low or detached for several weeks;
• it is affecting your health, sleep, relationships or ability to work;
• you are struggling to function day to day, or rest no longer helps.

Your GP can check for physical causes of tiredness, talk about whether you need time off and point you to talking therapies. In England you can also refer yourself to NHS Talking Therapies. If you ever feel you can't go on, ring Samaritans free on 116 123, day or night, text SHOUT to 85258 or call NHS 111. In an emergency, call 999.

Frequently asked questions

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