"My own experience of it I can best describe as ‘energetic bankruptcy’" – here's why burnout is more dangerous than you think...
It's such a common phenomenon that doctors in the UK have an acronym for it, scrawled in the notes of countless patients across the country: TATT. "Tired all the time."
But the Brits aren't the only ones who are tuckered out: the whole world is feeling tired. A 2023 study estimated the prevalence of fatigue in the global population and found that one in five adults had experienced general fatigue lasting six months or less, and one in ten had experienced chronic fatigue lasting more than six months.
Collectively, we're exhausted – but why? And what can be done about it?
For a growing number of us, a major source of fatigue is the daily grind of work. In the 2016 General Social Survey, which measured trends in attitudes and behaviours across the US, just under half of respondents (48%) reported that they always or often came home from work exhausted. That's a worrying proportion, and it's on the rise. The number of workers reporting that they're always tired has doubled since 1998.
Add to that the 77% of workers who reported to the American Psychological Association that they've experienced work-related stress in the last month, and you have a recipe for something that goes far beyond employees occasionally craving an afternoon nap.
More of us than ever are not just tired, we're burned out.
Feeling the burn
Across the globe, levels of stress are increasing and burnout rates have reached an all-time high. According to a global study carried out by the McKinsey Health Institute in 2022, one in four employees reported experiencing symptoms of burnout. In 2024, BCG put this figure even higher, estimating that "nearly half of the global workforce is grappling with burnout".
The chances are you're familiar with at least some of the symptoms. First and foremost is tiredness, which Suzy Reading, chartered psychologist and author of Self-care for Tough Times, describes as feeling like you've got nothing left in the tank. "My own experience of it I can best describe as ‘energetic bankruptcy’," says Suzy.
"Stress feels like you need an extra day in the week to get back on track, burnout feels like ‘stop the world, I want to get off’." The tiredness of burnout goes beyond simple fatigue: it's a sense of complete physical and mental exhaustion.
This exhaustion doesn't lead to more sleep; quite the opposite. You're likely to have insomnia or sleep disturbances, and even when you do sleep, you don't wake up refreshed. "People experiencing burnout may feel constantly tired, even after rest [or] sleep, because the exhaustion is both physical and emotional," explains Dr Sarah Jane Khalid, psychologist from Doctify. "Fatigue is more about general tiredness, while burnout is a deeper, more complex condition that includes fatigue along with emotional exhaustion, detachment, and feelings of ineffectiveness," says Dr Sarah Jane.
Burnout brings with it a wide range of other signs and symptoms. You'll probably notice physical issues including headaches, joint pain, or gastrointestinal problems such as nausea and reduced appetite. A lowered immune system means you find yourself catching every cold that goes around the office – which only makes you feel worse.
Emotionally you notice your mood getting lower and lower. You may feel cynical and demotivated at work, and notice that you're procrastinating more, or feeling daunted by tasks that used to be easy. Your self-confidence is wavering, your sense of accomplishment is lacking, and a persistent cloud of worry seems to follow you everywhere.
At the same time your behaviour starts to change. Your emotional state makes it hard to concentrate and slows you down, so your productivity nose-dives. Maybe you begin to arrive at work later and later, or take more time off than usual. Outside of work you're short-tempered and irritable, with your loved ones bearing the brunt of your frustrations. You find yourself withdrawing from people and pastimes that used to bring you joy. Unhealthy coping strategies (often around food, caffeine, alcohol or endless scrolling on your phone) start to fill the gaps to help you get by.
At the root of all of these symptoms – the fatigue, the low mood, the lack of motivation – is something that 91% of UK adults report experiencing high or extreme levels of in the past year: stress. "Burnout is not a sign of personal failure but a result of the brain and body being overwhelmed by stress," says Khalid.
The World Health Organisation definition of burnout links this stress specifically to the workplace. The WHO classifies burnout as a syndrome (a collection of symptoms related to a particular cause) which results from chronic stress at work that hasn't been successfully managed. Dr Sarah Jane explains it like this: "It's the culmination of stress that’s built up over time to leave us feeling overwhelmed, emotionally drained, and unable to meet the demands of life."
The problem with stress
So we're tired because we're stressed, and we're stressed because we're tired. But it's important to make a distinction between regular, energy-draining stress and the type of stress that leads to us burning out.
"When people think of mental exhaustion (burnout) and stress, they may use the terms interchangeably, but they are referring to two different problems," says Marianna Kilburn, qualified life coach and stress advisor at A.Vogel. "Stress, for example, is a physical response to a problem or situation – your nervous system perceives that you are in danger and acts accordingly, stimulating the release of hormones such as cortisol and adrenaline."
This is normal – and can even be a good thing! In small doses, stress can help us feel more alert and focused, give us motivation and help us to build resilience and face challenges head-on. It can even enhance our ability to learn and memorise information. But what happens if the source of our stress is not removed, because we're constantly being tested by a high-pressure work environment?
"Burnout is not a sign of personal failure but a result of the brain and body being overwhelmed by stress." - Dr Sarah Jane Khalid, counselling psychologist
"This would be deemed as ‘chronic stress’ and it can inspire a wide range of physical symptoms," says Marianna. "It is also the main cause of mental exhaustion." Burnout usually builds up gradually, often imperceptibly, over time, and it may not be obvious what's happening until the symptoms become overwhelming. It's easy to get caught in a spiral of ever-lowering energy and mood – and not as easy to pull yourself out.
"The biggest issue that could affect your physical energy levels is likely apathy or lack of motivation," Marianna explains. "If you’re feeling demotivated, emotionally burnt out and low in mood then it’s unlikely you’ll feel like doing much physical exercise. This can lead to a vicious cycle of sedentary behaviour which, over time, can make you feel less energetic and more fatigued."
Breaking the cycle
A big part of preventing this vicious circle is identifying the people who are most likely to experience it in the first place. "You can find yourself more vulnerable if you are under pressure in your day-to-day life," says Marianna. "For example, studies have found that those in stressful or high-demand jobs are more likely to experience burnout." At-risk professions include health or social care, education, and law enforcement, as well as roles involving long or antisocial hours.
Age and demographics also play a part. There's a clear generational divide in experiences of burnout: across multiple studies, younger people are consistently more likely to report feeling burned out than their older colleagues. And according to a 2024 BCG survey of workers in eight countries, groups including women, members of the LGBTQ+ community and people with disabilities are also more at risk.
"While there are encouraging signs of progress in managing stress and preventing burnout, the underlying challenges remain deeply entrenched," writes Brian Dow, Chief Executive of Mental Health UK, in the group's second annual Burnout Report. "[…] There are no simple answers, but the consequences of inaction are clear: without sustained effort, burnout will continue to take a heavy toll on individuals, workplaces, and society as a whole." Gallup estimates that the global cost of low employee engagement, a major indicator of burnout, is around $8.9 trillion each year.
The good news is there are steps we can take to reduce our vulnerability to workplace burnout. "We need to advocate for ourselves around work practices, methods of communication, our hours of availability, and managing our work flow," says Suzy. "This comes down to us giving ourselves permission to cultivate a compassionate pace, making a firm distinction between our capability and our capacity."
It also depends on how much genuine autonomy we have in our work life, and whether there is flexibility and care available from our employers. Notably, the 2024 BCG survey found that burnout was highly correlated with low feelings of inclusion. Their data showed that as feelings of being valued, respected and supported increased, feelings of burnout decreased. BCG concluded that "businesses must […] reimagine their workplaces with inclusion – for all employees – as a central tenet".
So if you're feeling TATT, consider looking for where those feelings of value, respect and support might come from in your own life, whether that's inside or outside work. "If you’re struggling to cope with mental exhaustion, then you probably don’t feel like opening up to those around you," says Marianna. "However, this is the first and most important step to take – even if you’re afraid of being a burden or feel as though they won’t understand, it’s still absolutely vital that you speak to someone about how you’re feeling."
Beating burnout: Sarah's story
Burning out from a high-pressure career led Sarah Stannard to become a certified corporate health coach. Now she helps other people to look after their workplace wellbeing.
"For years, my career in high-pressure sales and marketing was everything. I thrived on the fast-paced environment, the demanding targets, and the adrenaline rush of closing deals. But beneath the surface, the relentless pressure was slowly taking its toll. Long hours, constant stress, and an ‘always-on’ mentality became my norm. I convinced myself that exhaustion was just part of success – that pushing through, no matter how depleted I felt, was a badge of honour.
"Over time, the warning signs started creeping in. My energy levels plummeted, leaving me drained before the day had even begun. Brain fog made it difficult to concentrate, while restless nights turned into chronic sleep deprivation. My immune system weakened, making me prone to frequent colds, and I started experiencing unexplained aches and pains. But like so many others in demanding careers, I dismissed these symptoms as just part of a busy life – something I could push through with enough willpower and caffeine.
"It wasn’t until my body completely gave out that I was forced to confront the truth. The extreme fatigue, constant inflammation, and neurological symptoms led to an autoimmune diagnosis. That was my wake-up call – burnout wasn’t just a mental or emotional struggle; it was a full-body breakdown. I realised I couldn’t continue on this path without serious consequences to my long-term health.
"Determined to heal, I turned to functional medicine and a holistic approach to wellbeing. I prioritised stress management, learning to regulate my nervous system rather than live in a constant state of fight-or-flight. I focused on gut health, recognising the powerful link between digestion, inflammation, and overall vitality. Sleep became non-negotiable, as I learned how restorative rest was essential for my body’s repair and recovery. Most importantly, I redefined my approach to work, energy, and self-care – shifting from survival mode to sustainable living.
"This journey didn’t just restore my health – it transformed my purpose. I retrained as a health coach, driven by a passion to help others avoid the same mistakes I made. Now, I work with professionals facing burnout, exhaustion, and chronic stress, guiding them towards evidence-based, practical strategies to rebuild their energy and resilience.
"Burnout doesn’t have to be the end of the road. With the right support and lifestyle changes, it can be the turning point for a healthier, more fulfilling life. And I’m here to help others make that transition, just as I did."
Sarah Stannard is a certified corporate health coach and winner of Best Corporate Health & Wellbeing Coach 2023 (Southern England) – Corporate Coaching and Recruitment Awards. She is dedicated to helping organisations enhance employee wellbeing through stress management, burnout prevention, and holistic health strategies. Find her at www.sarahstannard.com.
8 ways to prevent burnout
If you think you might be on the road to burnout, there are steps you can take to change direction. Dr Sarah Jane Khalid, psychologist from Doctify, reveals how to reduce your risk of burning out with a combination of self-care strategies, healthy habits and social support.
1. Set boundaries
• Work-life balance: Establish clear boundaries between work and personal life. Avoid overworking by setting specific work hours and taking regular breaks.
• Learn to say no: Don’t take on more tasks than you can handle, and delegate when possible.
2. Prioritise self-care
• Physical health: Regular exercise, adequate sleep, and a balanced diet can improve overall wellbeing and resilience to stress.
• Mental health: Practice mindfulness, meditation, or relaxation techniques to manage stress. Engaging in hobbies or creative activities can also help recharge your mental energy.
3. Manage stress effectively
• Time management: Organise tasks by priority and avoid multitasking to prevent feeling overwhelmed. Break large projects into smaller, more manageable parts.
• Learn coping strategies: Develop positive coping techniques, such as deep breathing exercises or talking to a friend, to handle stress before it becomes overwhelming.
4. Seek social support
• Build connections: Regularly communicate with family, friends, or coworkers for emotional support. Having a strong support system can provide comfort during stressful times.
• Professional support: If needed, talk to a therapist to manage emotions or work-related stress.
5. Take regular breaks
• Micro-breaks: Take short breaks throughout the day to step away from your work. Even a 5 to 10-minute break can help refresh your mind.
• Vacations: Schedule longer breaks (three-day weekends) or vacations to disconnect from work completely and give your mind a chance to rest and recharge.
6. Set realistic expectations
• Avoid perfectionism: Strive for progress, not perfection. Set achievable goals and understand that setbacks are part of the process.
• Clarify expectations: Communicate openly with supervisors or team members to ensure you are clear on your role and workload.
7. Cultivate a positive work environment
• Supportive workplace: Foster a work environment where recognition, teamwork, and open communication are encouraged.
• Focus on your strengths: Align your tasks with your strengths and interests whenever possible. Doing work you enjoy can reduce the feeling of being overwhelmed.
8. Develop a growth mindset
• Learn from challenges: Rather than focusing on failures, approach challenges as opportunities for growth and learning. This can help reduce the feeling of helplessness.
Dr Sarah Jane Khalid is an experienced counselling psychologist, coach, and meditation teacher with a background in the NHS, charitable organisations, and private clinics. Specialising in stress management, self-esteem, workplace issues, dermatological conditions, and women's health, she uses a range of therapeutic techniques, including CBT, mindfulness, ACT, and Compassion Focused Therapy. Find out more at Doctify.
Your burnout toolkit
"In times of deep fatigue, quite often the things that you might normally do to invigorate yourself can feel too taxing," says chartered psychologist Suzy Reading. "You might not have the energy to go for that walk or the mental focus to sit and read. We need a toolkit that allows us to lie back and feel rejuvenated." Here are Suzy's four easy self-care strategies to add to your routine.
Be still with yoga
"Let yourself flop and drop with ‘savasana’ yoga pose. If you don’t have a yoga mat, lying on a rug or a folded blanket will do. Lie down on your back, with your legs outstretched and your arms out to your sides with your palms facing upwards. When you are exhausted, your body is calling out for rest, so this pose is about getting still and giving yourself time and space to refresh. Don’t skimp on comfort here – use a cushion underneath your knees and another beneath your head. Drape a blanket over you for warmth and use an eye pillow or eye mask for added sensory rest."
"If you find yourself distracted by a busy mind, listen to something soothing like nature sounds or a guided relaxation, and if your mind wanders, that’s ok! Keep bringing it back to the sounds of your choosing or the sensation of your breathing, allowing your body to soften and drop. If guilt tugs at you, repeat the mantra 'my depletion serves no one and my replenishment serves everyone'. In times of exhaustion, your job is to refresh yourself – you are not doing nothing, you are resting! You might even drop off here, just make sure you set yourself an alarm!
Another alternative is ‘legs up the wall’ (or legs up and over the base of the sofa, if you have tight hamstrings), which has the added benefit of redistributing the blood flow from the legs to the organs so it can be even more restorative. Unlike having a nap, there is no pressure to fall asleep and as little as five minutes will help."
Try self-massage
"We don’t always have time to lie down and rest, so we need strategies to give us a little dose of zest when we’re on the go. My favourite energy booster is ‘massaging my horns’. Make a fist and with the bony part at the bottom of your thumbs, press firmly into your forehead where you would have two imaginary goaty horns. If you don’t have both hands free, just press the back of your hand into your forehead.
"Stress feels like you need an extra day in the week to get back on track, burnout feels like ‘stop the world, I want to get off’." - Suzy Reading, chartered psychologist
Another alternative is folding your hands on your desk and resting your forehead on your hands. As you apply firm pressure to your forehead, feel how it softens your eyes, releases your jaw, relaxes your tongue and slows your rate of breathing down. Think of this as your way to reboot yourself."
Take a breath
"Breathwork can also help to not only re-energise but for a sense of emotional digestion, helping you move through the heavy feelings you might experience in a state of burnout. Try the ‘chicken wing shoulder roll’ breathing practice – this helps to release tension in the chest and shoulders, and it’s easier to breathe well with movement rather than to sit in stillness, especially in the presence of big emotions.
Place your fingertips on your shoulders, breathe in to lift your elbows up, breathe out to circle them back and down. Take 6 of these to feel lighter and more present."
Be kind to yourself
"Remember to use all the kind, coaxing words when you’re feeling burned out, too. Don’t add to your depletion with punitive trash talk. Have on loop the mantra: 'It is ok, darling. Energy will return.'"
Suzy Reading is a mother of two, an author, chartered psychologist and coach. She specialises in self-advocacy, supporting people during stress, loss and change, helping them find clarity, peace and a path of purposeful action. Visit www.suzyreading.co.uk.
Beat burnout with good sleep
One of the best ways to beat burnout is by getting a good night's rest. Learn how to improve sleep with this science-backed hack.
