The modern world is extremely taxing on our bodies - the demands on time and energy are relentless, leaving little room for rest or recovery. But what exactly is burnout, and how can you recognise it before it takes a toll on your health and performance?
What is Burnout?
Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress and overwork. It’s not something that can be fixed with a good night's sleep or a few days off -—it’s a chronic condition that can lead to a total depletion of energy, motivation, and effectiveness. The World Health Organization (WHO) officially recognises burnout as an "occupational phenomenon," acknowledging the serious impact it can have on both personal well-being and job performance.
Although it is not a medical diagnosis, it is widely recognised as being tied to the workplace. However, I would argue that 'burnout' can occur with a combination of professional and personal demands on the individual that persistently exceed their physical, mental and emotional capacity.
Burnout doesn’t happen overnight. It develops over time. Research generally agrees that there are different stages of burnout and understanding the stages can help you spot the warning signs early:
The Honeymoon PhaseThis is the stage where you’re excited, highly motivated, and ready to take on everything. You may take on too many responsibilities without recognising the limits of your energy.
Onset of StressGradually, you start to feel the effects of constant stress. You might notice your energy levels dipping, difficulty focusing, or becoming easily irritated.
Chronic StressAs stress becomes a daily norm, physical and emotional exhaustion starts to take hold. You may struggle with insomnia, a sense of overwhelm, or anxiety.
BurnoutAt this stage, exhaustion is profound. You may feel emotionally detached from your work, unable to concentrate, and drained of energy. Small tasks feel monumental, and even simple decisions become overwhelming.
Habitual BurnoutIf burnout isn’t addressed, it can turn into a persistent issue, affecting your health and well-being. It may lead to chronic conditions like depression, heart disease, or high blood pressure.
How does burnout present?
The symptoms that might arise from this persistent overextension of our body's resources are broad ranging from anxiety and depression to gastrointestinal disturbances and frequent headaches, recurrent infections and sleep disturbances. Undoubtedly there is always a sense of overwhelm and depletion.
The physiological mechanisms at play in burnout are complex but essentially underpinned by a 'dysregulation' of the stress response. Imagine a car that has been driven too hard for too long, eventually something (or as is often the case, lots of things) will break down.
In my experience, people who are on the verge of burnout are often so overwhelmed with getting through each day, in achieving and performing at their best, that their nutrition and lifestyle goes out the window.
How to recover from burnout
Achieving recovery from burnout is multifactorial and very individual, often requiring multiple modalities to support the individual such as psychotherapists, physical therapists and others which is why I have grown a network of incredible practitioners that I will often refer to.
If you think you may be at one of the burnout stages, the very first step ....is to 'step off the bus'. Acknowledge that things need to change. That is the beginning.
Start to say 'no' more. Prioritise rest and regular nutrient-dense meals. Make changes small and incremental. Unfortunately the concept of 'self-care' for many people just feels like another thing to add to the to-do list. So take the pressure off yourself. Start small.
And finally, ask for help. Be that from a practitioner such as myself, a family member, a friend, a therapist, a work colleague. When you are in the throes of burnout it can feel impossible to make that first step forward so lean on those around you.
I designed my signature programme - The CEO Nutrition Method - to support you in establishing the necessary tools and resources to bring you back to wellness. Success without burnout. If you are looking to prioritise your health before the year is out – you can book a complimentary call with me here.
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