burnout that comes and goes

Overview

Burnout is a state of deep physical, emotional, and mental exhaustion caused by prolonged stress. When burnout comes and goes, it means the symptoms tend to flare up during stressful periods and get better when stress eases, but they may come back if the stress returns.

Yes. Many adults experience burnout at some point, especially in high-pressure jobs, caregiving roles, and when juggling work and family life.

Anyone can develop burnout. It commonly affects people in demanding jobs like healthcare and teaching, carers, parents, students, and anyone under long-term stress with limited support.

Symptoms

Common symptoms

• Feeling exhausted, even after rest or sleep
• Emotional distance or cynicism toward work or people
• Feeling ineffective, like you’re not accomplishing anything
• Irritability or low patience
• Difficulty concentrating or making decisions
• Trouble sleeping or low-quality sleep
• Headaches, muscle tension, or stomach problems

Symptoms in children

• Feeling tired or drained after school
• Losing interest in school activities
• Irritability, tearfulness, or temper outbursts
• Avoiding homework or school
• Complaining of headaches or tummy aches
• Withdrawing from friends or family

Symptoms in older adults

• Persistent fatigue that doesn’t improve with rest
• Reduced interest in hobbies or social activities
• Irritability or low mood
• Changes in appetite or sleep
• Memory or concentration concerns
• Physical symptoms like aches, headaches, or dizziness

Causes

Main causes

• Ongoing stress without enough time to recover
• Heavy workload or unrealistic deadlines
• Lack of control over your day or tasks
• Unclear expectations or feeling undervalued
• Poor support from managers, colleagues, or family

Risk factors

• Perfectionism or difficulty saying no
• Working in a demanding role such as health, education, or social services
• Caring for a loved one with high needs
• Balancing work, parenting, or study with little personal time
• Chronic financial or relationship stress

When to see a doctor

See a doctor urgently if:

• If you have thoughts of self-harm or suicide, get help immediately — call your local emergency number.
• If you feel unable to keep yourself safe or are having severe panic attacks.
• If you can’t manage daily tasks, eating, or drinking.

Book a routine appointment if:

• If you feel tired or detached for more than two weeks.
• If sleep or appetite changes are affecting your life.
• If stress or low mood is not improving after rest or a break.
• If you are concerned about your mental health or the health of a child or older relative.

Diagnosis

There isn’t one test for burnout. A doctor will ask about your symptoms, stress levels, sleep, and daily routine. They may also review your mood over the past weeks or months to understand the pattern.

Tests that may be done

• A physical examination to check for other causes like anaemia or thyroid problems
• Blood tests — only if your doctor feels they are needed
• A questionnaire about your mood, energy, and stress levels

What to expect at your appointment

Expect a gentle, honest conversation. The doctor may not use the word ‘burnout’ — they might talk about stress, anxiety, or depression. That’s okay. The important thing is to share what you’ve been experiencing.

Treatment

Treatment for burnout focuses on reducing the load, restoring your energy, and building better ways to cope with stress. It often includes rest, practical changes at work or home, and support from a therapist or counsellor.

Self-care at home

• Take regular short breaks during the day — even five minutes can help
• Protect time for sleep and aim for a consistent bedtime
• Set clear boundaries between work and personal time
• Reduce extra responsibilities where you can
• Talk to someone you trust about how you feel
• Gradually return to exercise, hobbies, or social activities

Medical treatments

A doctor or mental health professional may recommend talking therapy, such as cognitive behavioural therapy (CBT), to help you manage stress and change unhelpful thought patterns. They might also suggest lifestyle changes and, in some cases, medication for anxiety or depression — but any medication should only be prescribed after a full assessment.

When is surgery considered?

Not applicable.

Living with this condition

Learn to pace yourself. Spend energy on what matters most, say no to lower-priority requests, and build recovery time into your week. Pay attention to early warning signs like poor sleep or rising irritability, and act before the burnout takes hold.

Lifestyle tips

• Move your body regularly — walking, stretching, or swimming
• Spend time outdoors and in daylight each day
• Maintain a regular sleep routine
• Limit caffeine and alcohol, especially in the evening
• Schedule activities that bring joy, even short ones
• Use mindful breathing or relaxation exercises

Diet and exercise

Eating regular meals with plenty of fruits, vegetables, whole grains, and protein can help keep your blood sugar stable and your mood better. Gentle exercise — like walking, cycling, or yoga — helps lower stress and improve energy. Try not to over-exercise, as this can add exhaustion.

Mental health and emotional wellbeing

Burnout can affect your confidence, make you feel hopeless, and increase your risk of anxiety or depression. It’s important to treat these feelings seriously. Talk to someone you trust or a health professional — you don’t need to handle it alone.

Prevention

Burnout can often be prevented or reduced by building regular recovery into your life, setting realistic goals, and improving how you respond to stress. It’s not always possible to stop it, especially when work or care demands are high, but early action helps.

Vaccines

Not applicable.

Screening programmes

Some workplaces and health services offer wellbeing or stress checks. If available, these can help identify early warning signs before burnout becomes severe.

Complications

If left untreated

• Persistent tiredness and poor sleep that last for months
• Higher risk of anxiety or depression
• Changes in appetite and weight
• Difficulty keeping a job or maintaining relationships
• Physical problems like high blood pressure, headaches, or repeated illness

Long-term outlook

The outlook for burnout is positive with the right help. Most people recover fully when they reduce stress, rest, and make lasting changes to their daily life. It may take weeks or months, but with support, you can feel like yourself again.

Find support

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