Here’s a worrying number: 91% of UK adults felt ‘very stressed’ last year. Even more concerning? Only 45% of employers have plans to help their staff avoid burnout. While companies catch up, there are plenty of things you can do to protect yourself and keep your career on track.

 

Spot the Signs Before They Spot You

Burnout doesn’t just happen overnight. Your body and mind usually give you clues well before you hit the wall. Watch out for:

 

• Finding it hard to sleep (or wanting to sleep all the time)
• Headaches that keep coming back
• Feeling tired no matter how much you rest
• Starting to feel negative about work you used to enjoy
• Struggling to focus on everyday tasks

 

Is It Stress or Burnout? Here’s How to Tell

Think of stress like a full battery that needs recharging – a good night’s sleep or a proper weekend off usually helps. Burnout is different. It’s more like a battery that won’t hold its charge anymore. When you’re burned out, even your days off don’t seem to help you feel better.

 

Drawing the Line at Work

Setting boundaries at work isn’t about being difficult – it’s about staying effective at your job. Start small – for example: pick a time to leave work most days and stick to it; keep your lunch break free from work when you can; or turn off work notifications during your personal time

 

*Try This: Track Your Energy, Not Just Your Time

For one week, jot down when you feel most alert and when you feel drained. What tasks give you energy? Which ones tire you out? This simple exercise can help you plan your day better.

 

Finding What Works for You

Everyone recharges differently. Some people need exercise, others prefer quiet time with a book. Some feel better after meeting friends, while others need time alone. The important thing is finding what truly helps you feel refreshed – not just what passes the time.

 

Make It Work:

• Pick one thing to change first – don’t try to fix everything at once
• Be clear with colleagues about when you’re available
• Take proper breaks between focused work time
• Protect your personal time

 

Building a Career That Lasts

You can’t avoid all stress at work – and that’s okay. The goal is handling pressure without burning out. Here’s what helps:

 

1. Keep learning new skills – it keeps work interesting and builds your confidence
2. Build good relationships with colleagues – they can support you when things get tough
3. Know where you want your career to go – it makes daily challenges easier to handle
4. Create routines that keep you healthy – both physically and mentally

 

Remember that small changes can make a big difference. You don’t need to transform everything at once. Start with one thing – maybe it’s leaving work on time three days a week, or keeping your lunch break free from meetings. Build from there.

 

Looking after yourself at work isn’t selfish – it’s essential. When you manage your energy better, you’re not just helping yourself. You’re also doing better work and setting a good example for others.