What are the signs of burnout?
Mind says ignoring the signs of burnout can leave you feeling emotionally and mentally exhausted. Signs people describe include feeling drained all the time, dreading work, feeling detached or cynical, finding it hard to concentrate and sleeping badly. Burnout is not a medical diagnosis, and these signs can have other causes too.
How is burnout different from stress?
Stress is often about feeling there is too much. Burnout tends to feel more like having nothing left. It usually develops after stress goes on for a long time without enough recovery.
How do you start to recover?
Mind's tips include scheduling breaks, keeping a bedtime routine with devices off, learning to say no, and asking for help. Small steps count: a proper lunch break, a short walk, an earlier night.
What helps your body recover?
Gentle routines help your body settle: slow breathing, a body scan and a wind-down routine. People recovering from burnout sometimes use methods such as sophrology to rebuild a sense of calm, alongside medical care.
What does a gentle four-week recovery plan look like?
In the first week, focus on rest and sleep: regular bedtimes, slow breathing, and a short walk each day. In the second week, add boundaries: protect your lunch break and stop checking messages in the evening. In the third, start small things you enjoy. In the fourth, review what in your work needs to change, and talk to someone about it.
This is a general idea, not a prescription. Recovery looks different for everyone.
How is burnout different from depression?
They can overlap, and it is not always easy to tell them apart. Burnout is linked to long-term stress, often at work, while depression affects mood in many parts of life. If you feel low, hopeless or have lost interest in things for more than a couple of weeks, speak to your GP.
What can you ask your employer for?
Depending on your job, you might ask for a more realistic workload, flexible hours, regular breaks, or time off. Your GP can advise if time off would help, and some employers have occupational health or an employee assistance programme.
How do you stop burnout coming back?
Keep the habits that helped: regular breaks, sleep routines and boundaries. Notice early signs and act on them. Review your workload regularly, and keep in touch with people outside work.
When should you get help?
See your GP if exhaustion or low mood go on for weeks, or if you are struggling to cope. If you ever feel hopeless or at risk of harming yourself, call Samaritans free on 116 123, or 999 in an emergency.
For everyday strategies, read stress relief at work.
Common questions
How long does burnout take to recover from?
It varies. It builds over time and usually takes time to recover from. Speak to your GP if you are unsure.
Is burnout a mental health condition?
It is not a medical diagnosis, but it can affect your mental and physical health. If you are struggling, speak to your GP.
Should I take time off work?
That is something to discuss with your GP and your employer. A GP can advise if time off would help.