Understanding burnout

The stress and pressure of everyday life can have a significant impact on our mental health. If we ignore signs of stress and how we’re feeling, it can build up and overwhelm us. This is known as burnout. Burnout occurs when stress has been poorly managed over months or even years.

Whilst the World Health Organisation defines burnout as an ‘occupational phenomenon’¹, you don't need to be in work to experience it. However, it’s often linked to work and the stresses this can place on employees.

In 2024, over 91% of UK adults reported that they had experienced high or extreme levels of pressure or stress in the past year². With one in five workers needing to take time off work with poor mental health due to the same reason³. And younger employees are particularly hard hit. They’re 15% more likely to experience burnout than their older colleagues⁴.

In this guide we look at the signs of burnout, what you can do to prevent burnout and how to recover from burnout.

What is burnout?

Burnout is a group of symptoms that collectively lead to physical, mental and emotional exhaustion. It’s not a medical condition, but it has been classified as a syndrome⁵.

It happens when you’ve been feeling the effects of stress for a long time. It’s a serious health issue that can have a profound impact on your work, social life and relationships. And although it’s mainly linked to work; carers, parents and those living with medical conditions can also experience burnout.

What is the difference between burnout and stress?

Although too much stress leads to burnout, they’re not the same thing. Stress is a natural reaction to feeling pressured or threatened and it’s usually a short-term feeling. Too much stress can affect your day to day activities, but it doesn't stop you from doing them.

Burnout leaves you so exhausted from being stressed that you disengage from things you used to be able to manage. Such as work or social activities. You can feel dejected and lack motivation to such an extent that it affects your ability to function normally.

What is the difference between burnout and depression?

Depression is a medical condition that manifests as low mood, feeling constantly sad and unable to find joy in things. There are symptoms that overlap with burnout, such as fatigue, and burnout may in some cases lead to depression. But there are important differences.

Burnout can be treated by taking a break from the activity that causes you stress, such as work. Whereas depression is more likely to be treated with medicine or therapy. Burnout is often caused by work-related stress, but depression can happen to anyone. If you’re unsure if you have burnout or depression, please seek medical advice.

What causes burnout?

Burnout is the result of several factors that add to your stress levels over time. It can take months or even years before you feel it’s unmanageable and seek help.  Some factors that contribute to occupational burnout include:

• excessive workload
• lack of autonomy at work
• unclear job expectations
• toxic work culture
• insufficient resources
• lack of support from your manager
• poor work-life balance

You can sometimes feel that you’re just not good enough at your job. This can then lead to self-doubt and anxiety about tackling even simple tasks. The result is a poorer performance at work, which in turn can exacerbate feelings of worthlessness.

Burnout can often occur in people who set unrealistic expectations for themselves. Who are high achievers and perfectionists. These people have difficulty saying no to work demands as they think they should be able to cope with anything.

Remote working may have also contributed to burnout for some people. There’s no longer a break between work and home life. And working alone can lead to feeling isolated.

Read more: Ways to beat workplace burnout

What are the symptoms of burnout?

The symptoms of burnout are categorised in to three areas - physical, emotional, and behavioural6. The main thing to look out for is any behaviours, feelings or physical symptoms that are unusual to you.

Physical Symptoms

• chronic fatigue
• aches and pains such as headaches or joint pain
• trouble sleeping, plus jaw clenching or teeth grinding at night
• digestive problems such as bloating or changes to appetite
• recurring illnesses

Emotional Symptoms

• feeling more irritable than usual
• getting angry or frustrated with things that wouldn’t normally faze you
• cynicism
• lacking motivation
• feeling overwhelmed and anxious
• self-doubt or a sense of failure

Behavioural Symptoms

• reduced performance, particularly at work
• difficulty making decisions
• unable to get to sleep
• withdrawing from socialising or being with family
• relying on drink or drugs to get through the week

5 Stages of burnout

When being assessed for occupational burnout by your health professional, they may refer to a five stage model. This model was originally developed by psychologists Herbert Freudenberger and Gail North7. Understanding these stages of burnout can help you recognise the signs and take action to remedy the situation.

Honeymoon

In this first stage, you’re excited about taking on a new role and keen to prove yourself. However, this can sometimes lead to dealing with too many demands and finding it difficult to prioritise your work.

Onset of stress

As you start to feel overwhelmed, you can feel your stress levels build. Some days are better than others, but your productivity at work may start to fall. In addition, stress begins to affect your sleep patterns, and you become tired and irritable. You may also start to use drink or drugs to cope, which just makes the situation worse. Try to find ways to lighten your workload.

Chronic stress

At this stage you’re feeling constantly stressed. This is when you may notice feeling unmotivated, cynical and powerless. Whilst also finding even small irritations make you angry. You don't want to socialise with friends and family and generally feel worn out. You need to take action to address your work-life balance before you reach burnout.

Burnout

You're physically, mentally and emotionally exhausted. You’ve been coping with high stress levels for so long that you can no longer function normally. All your previous symptoms of self-doubt, fatigue and aches and pains may get worse. Colleagues and family may notice a change in you. It’s time to speak to a health professional about your feelings.

Habitual burnout

This is when burnout is embedded in your daily life. You may have ongoing physical and emotional symptoms which make it harder to recover. If you don't address your burnout, you may find it leads to depression. Your GP can help you work out how best to manage your recovery.

 How is burnout diagnosed?
As burnout is classified as a syndrome, it’s not diagnosed like a medical condition would be. However, you can still be assessed by your GP, and they’ll make a professional judgement about whether you have burnout.

You’ll need to describe the physical symptoms you're experiencing, how you feel about work and any changes to your behaviour over time. This will allow the GP, or occupational health professional to identify whether you’re experiencing burnout. As some symptoms overlap with other conditions, they’ll want to make sure it’s burnout and not depression or anxiety.

They may also ask you to complete a questionnaire that can help them measure the extent of your burnout. Such as the Maslach Burnout Inventory or the Burnout Assessment Tool.

How to recover from burnout

To recover from burnout, you need to acknowledge you have a problem and make changes to your work and lifestyle to find more balance. At each of the five stages of burnout we outlined earlier, there are steps you can take to manage your symptoms.

Honeymoon

• Prioritise your workload
• Don’t let work spill into your personal time
• Speak to your manager about conflicting demands on your time

Onset of stress

• Delegate some of your workload
• Set boundaries around what you can take on
• Find time to work on your physical and mental health

Chronic stress

• Take time away from work to decompress
• Try to connect with friends and family socially
• Think about whether this is the right role or employer for you
• Find a support network to talk through your options

Burnout

• Seek professional help from your GP, NHS mental health services or private healthcare
• Focus on getting enough sleep and eating well
• Don’t take on any more responsibilities at home or work

Many employers offer private healthcare or an employee assistance scheme which can help your mental health. They provide access to stress management, counselling and wellbeing services. They are confidential, so your workplace won't know you’ve contacted them.

How to prevent burnout

Burnout can affect all aspects of your life – mental, emotional and physical. It may be triggered by work but can also impact relationships and life away from work. To help prevent burnout, you need to be aware of the symptoms and take action when you’re at risk.

In the workplace

• Prioritise work and delegate what you can.
• Break down large tasks into manageable sections.
• Stick to your working hours. Switch off your work phone when you leave.
• Take breaks throughout the day, including your lunch hour.
• Take all your annual leave and have at least a full week or two off to recharge.
• Seek recognition for good work. It can help with motivation.
• Don't be afraid to ask for help from a manager or occupational health professional.

Outside the workplace

• Get some proper rest. 7-9 hours of sleep each night will help you recover from the day.
• Make a habit of exercising and eating healthily.
• Stay in touch with friends and family who make you feel good about yourself.
• Practise mindfulness. It can help to manage stress.
• Do things that make you happy. These can be simple things like going to the cinema.
• Look at the big picture. Where do you see yourself in five years’ time?
• Speak to your GP if things don't improve.

Read more: How to beat burn out before it beats you

How Vitality can support your mental health?

Burnout can take a real toll on your mental health and it’s more common than you might think. If you're feeling constantly drained, overwhelmed, or emotionally flat, you're not alone. The good news is, there are plenty of ways to start feeling better.

You don’t have to push through it on your own. Talking to your GP or a private healthcare provider can be a great first step toward getting the support you need.

At Vitality, we understand how challenging burnout can be, especially when balancing work, family, and everything else in between. That’s why we provide comprehensive support for mental health, covering prevention, early intervention, and treatment, all integrated into our broader health and wellbeing program. Here’s how Vitality can support your mental health.

Mental Health Support

Our Core Cover provides essential mental health support for quick and easy access. This includes:

• Talking Therapies: You can access up to eight sessions of Talking Therapies including Cognitive Behavioural Therapy (CBT) or counselling each plan year through Vitality's Talking Therapies network. You can self-refer for these sessions without needing a GP referral, and you can arrange appointments at your convenience through the Care Hub. Vitality is unique in not excluding any conditions or requiring underwriting for Talking Therapies, ensuring that all members can access this essential support.
• Mindfulness App Subscription: Also included is a 12-month subscription to Headspace, a leading mindfulness app that provides access to hundreds of meditations and mental wellness resources.
• Guided Digital Mental Health Support: You’ll also get access to the Wysa app which provides guided digital mental health support.

Additional Mental Health Cover

For those who need more extensive support, additional Mental Health Cover can be added to your plan, providing:

• Unlimited access to Talking Therapies where clinically appropriate.
• Up to £1,500 towards other out-patient mental health treatment (e.g., with a psychiatric consultant following a GP referral).
• Up to 28 days of in-patient cover per episode, plus 28 days of day-patient treatment, with benefits restoring after 56 days without treatment.

Vitality Programme

At Vitality, we believe that looking after your physical health can have a profound impact on how you feel mentally. It's why our Vitality Programme doesn't just reward you for healthy choices — it's designed to support your complete wellbeing.

Your health journey starts with understanding where you are now. Create your Health Profile in the Vitality UK app and you'll get personalised insights tailored to your lifestyle. You'll also discover your Vitality Age — a scientific calculation that shows how your daily choices impact your health. It's about giving you the knowledge and practical tips you need to take control of your wellbeing.

Every step counts, literally. Whether you're tracking daily steps, working out at the gym, or taking a moment for mindfulness, each healthy choice earns you Vitality points. The more points you earn, the higher your Vitality status becomes — from Bronze through to Platinum. The higher your status, the better your discounts and rewards become.

We know that mental wellbeing matters just as much. That's why we offer discounts on luxury spa days and relaxing stays. Sometimes the best thing for your health is to relax and unwind.

The results speak for themselves. You don't have to take our word for it — the evidence is clear. Vitality members who stay active just twice a week see real improvements in their mental health, including reduced stress and anxiety. They're 17% less likely to make a severe mental health claim⁵. The long-term benefits are even more significant. Our programme has been shown to improve overall health outcomes and potentially add up to 4.8 years to life expectancy⁶.

Ready to get a quote? It's simple, get a health insurance quote online in minutes.

Key takeaways

• Burnout is a group of symptoms that collectively lead to physical, mental and emotional exhaustion. It’s not a medical condition, but it has been classified as a syndrome.

• It’s the result of several factors that add to your stress levels over time. It can take months or even years before you feel it’s unmanageable and seek help. It’s usually related to issues at work, such as excessive workload, lack of support and unrealistic job expectations.

• The symptoms of burnout are categorised in to three areas - physical, emotional, and behavioural. The main thing to look out for is any behaviours, feelings or physical symptoms that are unusual to you.

• You can prevent burnout by finding a better work-life balance and taking time out for yourself. You should also prioritise your overall wellbeing with regular exercise, healthy food and plenty of sleep.

• Our comprehensive health insurance helps treat and prevent health issues related to burnout.

Vitality health insurance

Want to know more about private health insurance or thinking about taking out a policy? Here are some of the benefits of taking out health insurance with Vitality: 

• Get video GP appointment quickly
• Avoid lengthy hospital waiting lists
• Get specialist drugs and treatments
• See a consultant fast
• Refer yourself for physiotherapy
• Get mental health support fast and without a GP referral
• Get menopause support
• Get discounts from top brands. And rewards for getting healthy.

You're not alone in choosing Vitality. Over 2 million lives in the UK are now covered by our insurance, and we’re here to support you too.

Ready to take the next step? Getting a quote is simple and takes just a few minutes.

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Sources:

¹ World Health Organisation. Burn-out an "occupational phenomenon", May 2019.

² Mental Health UK. The Burnout Report 2025.

³ Mental Health UK. The Burnout Report 2025.

⁴ Vitality UK 2025. Ten years of Britain’s Healthiest Workplace.

⁵ Mental Health UK. Burnout.

⁶ Mental Health UK. Burnout.

⁷ Robyne Hanley-Dafoe Ed.D. 5 stages of occupational burnout: Assessing where you are. Psychology Today 2024.

⁸ Vitality Health Claims Insights Report 2024

⁹ Vitality Life Claims and Benefits Report 2024