How to recognise burnout and 5 ways to beat it

Burnout isn’t just feeling a bit tired or needing a break. It’s a state of emotional, physical, and mental exhaustion caused by prolonged stress and little rest. And right now, it’s everywhere. A 2023 survey found that 52% of UK workers feel burned out, with remote workers at even higher risk.

If you’re feeling permanently exhausted, struggling to focus, or feeling in a constant state of ‘zombie’, you might need a burnout protocol. Long hours, endless notifications, and the pressure to always be ‘on’ can leave even the most resilient people running on empty. Add in the UK’s dark winters, stressful commutes, and the temptation to ‘doom-scroll’ the news, and burnout can feel almost inevitable.

So how do you know if you’re actually burned out?

Signs You’re Burned Out

Burnout creeps up slowly. Here are some telltale signs that you might be suffering from burnout:

Constant exhaustion – No matter how much you sleep, or how many coffee’s you sink, you still feel drained and tired.

Brain fog – You’re struggling to focus, remember things, or make decisions.

Irritability – Feeling snappy, impatient, or detached from people around you.

Physical symptoms – You might get headaches, gut issues, tension in your body or generally feel under the weather for long periods of time.

Loss of motivation – Even things you used to enjoy feel like a chore.

Doom-scrolling & avoidance – Relying on your phone, social media, or Netflix to escape from your everyday.

Burnout sucks. You want to achieve more and have endless energy to do you best, but your brain and body isn’t meant to work endless overtime. And it’ll tell you.

5 Ways to Beat Burnout

The good news is, burnout isn’t permanent. Here’s how to stop it in its tracks and start feeling like yourself again.

1. Get the Right Kind of Rest

Sleep is an obvious antidote to burnout, and it’s important you get enough (7-9 hours a night). But if you’re constantly exhausted, sleep alone won’t fix it. There are seven different types of rest—including mental, sensory, and social rest. And you need to make time for all of them. This might mean choosing a night in over a dinner with friends, to give you social rest. If your brain is always buzzing or your screen time is through the roof, you might need a digital detox to truly recharge and give yourself mental and sensory rest.

2. Set Boundaries with Work (Especially if You WFH)

Working from home blurs the lines between work and life, making burnout even more likely. Try:

Having a ‘fake commute’ – If you work from home, take a short walk before and after work helps separate your day.

Turning off notifications – No one needs emails at 10pm.

Setting work hours – And actually sticking to them. It can also be helpful to set certain days/hours in a week that you check emails.

3. Break the Busy Cycle

If your to-do list feels never-ending, you might be stuck in ‘hustle mode’—where being busy feels normal. Always being ‘on’ isn’t sustainable. Try:

Mono-tasking – Multitasking is a myth and actually makes you 40% less productive. Ditch multitasking, and focus on one thing at a time.

Saying ‘no’ more – Your time is valuable. Protect it. Schedule in more you-time by putting it in your calendar.

Journaling - set time aside to journal (such as the Three Question Journal technique) in the morning and/or evening to help regulate stress and identify priorities.

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The Busyness Illusion: We’re not actually working longer, we just feel more overwhelmed. Read more

4. Get Outside

Spending time outdoors is one of the simplest ways to combat burnout. Just 20 minutes in nature reduces cortisol levels by 21%. Movement and fresh air help clear your mind, reduce stress, and boost your energy levels. Try:

Daily walks – Even a short 15 minute walk can reset your brain.

Morning sunlight – Helps regulate your sleep and mood.

Outdoor exercise – Whether it’s yoga, running, or just stretching in the park.

Nature breaks – Spend the weekend close to nature instead of cities.

5. Reduce Phone Overload

Endless scrolling, notifications, and constant input keep your brain in overdrive. Cutting back on phone time, even in small ways, can make a huge difference. Try:

Charging your phone outside your bedroom – This removes the temptation to scroll or feel stressed from notifications when you should be winding down.

Leaving your phone away from your desk - This can distract you from your task and make you feel more overwhelmed with notifications.

Introducing screen-free mornings or evenings – It will also make your evenings and mornings feel longer.

Taking an ‘Unplugged’ break – A 3-day digital detox can do wonders for burnout recovery.

Burnout won’t go away on its own—you have to actively recover. The good news? Small changes, like better rest, clearer boundaries, and less screen time, can help you reset. If you’re feeling overwhelmed, start small. One less late-night email. One evening walk. One moment just for you. It all adds up.

And if you’re craving a proper reset, a few days offline in nature might be exactly what you need.