What is burnout?

What are the signs of burnout?

Common symptoms of burnout include:

• Feeling tired or drained most of the time
• Feeling helpless, trapped or defeated
• Feeling detached or alone in the world
• Having a cynical or negative outlook
• Experiencing self-doubt
• Procrastinating and taking longer to get things done
• Feeling overwhelmed

There may also be physical symptoms such as:

• Sleep disturbances or insomnia
• Digestive issues
• High blood pressure
• Headaches
• Poor memory or concentration
• Weight loss or weight gain

Am I close to burnout?

It can be difficult to determine whether you’re on the brink of burnout but classic signs may include the development of bad habits, such as over-reliance on alcohol at the end of a hard day. There could also be a craving for sugary foods to get you through the afternoon, less motivation to exercise and feelings of constant tiredness and fatigue.

Other indicators include feeling under-valued, avoiding social connection and becoming more susceptible to disappointment. You may also feel that the quality of your work is beginning to slip.

Check out the Maslach Burnout Inventory for a more definitive opinion, based on a test designed to measure levels of burnout.

Can diet help burnout?

Our physical health influences our mental and emotional well-being, and vice versa, so a nutritious, balanced diet is a great foundation on which to build better coping techniques.

Start with these practical tips:

Eat a balanced diet

Make sure that you are getting all the necessary nutrients – and that the focus of your diet is on whole foods – rather than heavily processed options, like refined carbs and sugars.

Find out more about a balanced diet.

Stay hydrated

Hydration is the number one rule of nutrition because it plays an important role in both our physical and mental health.

Learn the top 5 health benefits to drinking water and the 10 best foods that help you to stay hydrated

Limit or avoid alcohol

Studies have shown a strong link between alcohol use and misuse and the incidence of burnout. If you find yourself relying on alcohol, seek professional advice.

Consider these strategies to cut down on alcohol.

Include more foods rich in omega-3 fats

A 2019 study found that omega-3 fatty acids helped reduce symptoms of occupational burnout, so be sure to include these foods regularly in your diet – here are our top 10 sources of omega-3.

If you need recipe inspiration, try our salmon stir-fry or plant-based chia pudding (for a plant-based dose of omega-3).

Dislike or are allergic to fish? Read our guide to get more of these healthy fats in your diet.

Boost your B vitamins

B vitamins may help relieve stress, promote better mood and, as a result, help you cope more effectively. Consider adding B-rich foods such as yeast extract (Marmite) to your everyday routine.

Find out more about B vitamins and the benefits of Marmite.

High five!

Get your five-a-day of fruit and vegetables – this means you’re more likely to get adequate vitamin C. Low levels are linked with high stress levels and burnout.

Learn more about vitamin C and the top healthiest sources of vitamin C.

Mighty magnesium

Known as the body’s natural relaxer, a magnesium-rich diet may help both the mind and body. Chronic stress can negatively affect the body’s magnesium levels, causing a deficiency. What’s more, a magnesium deficit is thought to increase the body’s susceptibility to stress.

Include plenty of magnesium-rich foods in your diet, perhaps pumpkin seed butter on rye & pumpkin seed crackers for a snack, or dark green leafy vegetables in a smoothie or soup.

What other coping strategies are there for burnout?

Making slight adjustments to your daily routine can promote relaxation or at least help to make you feel more cheerful. If you think you’re suffering from burnout, there are a number of self-help approaches you can try – consider these additional steps:

• Reflect – take a moment to determine the cause of your exhaustion and overload
• Set boundaries – consider the tasks and activities you need to do and prioritise. Be ready to say ‘no’ when necessary
• Seek support – talk to friends, colleagues and family and help them to understand how you’re feeling
• Be selfish – self-care is essential, so always put yourself first – this includes getting adequate sleep, including physical activity and engaging in activities that make you happy
• Think outside the box – be prepared to try new things. Mindfulness techniques may help promote a new set of coping skills and, as a result, reduce the over-reliance on less favourable coping strategies

Don’t forget

You are not alone – a recent survey revealed that as many as nine in 10 adults experienced high stress or pressure over the last year. If symptoms continue, seek further professional help and guidance. Start with your GP; they may be able to advise you on appropriate therapies or refer you to a counsellor.

For more support and guidance, try these resources:

How to be mentally healthy at work
Half of work-related ill-health is down to stress, depression or anxiety

Further reading:

Top 20 healthy, mood-boosting recipes
10 diet and lifestyle tips to help manage stress
What is stress and how to reduce it
The benefits of exercise and mental health
Why am I always tired?
5 reasons you're waking up tired with no energy
Health benefits of magnesium

This page was reviewed on 28 May 2025 by Kerry Torrens

Nicola Shubrook is a qualified nutritionist registered with the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

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