Stress & Burnout

Stress is a normal part of life. In small amounts, it can motivate us, sharpen our focus, and help us rise to challenges. However, when stress becomes constant or overwhelming, it can start to affect both your mental and physical health.

Many people push themselves too hard, driven by high expectations, fear of criticism, comparison with others, or the endless demands of work, family, and daily life. Over time, this can lead to emotional exhaustion, making it hard to cope even with everyday tasks. Often, people don’t realise the impact until symptoms become severe.

How stress affects you

Stress can show up in many different ways and no two people respond the same. Some common signs include:

  • Feeling constantly overwhelmed or under pressure
  • Irritability, frustration, or sudden mood swings
  • Racing thoughts or difficulty concentrating
  • Trouble sleeping, fatigue, or tension headaches
  • Loss of motivation or feeling emotionally drained
  • Withdrawal from social activities, responsibilities, or hobbies
  • Changes in appetite or eating habits

If stress continues for a prolonged period, it can also increase the risk of anxiety, depression, or physical health issues such as high blood pressure, headaches, or digestive problems.

What is burnout?

Burnout is a state of physical, emotional and mental exhaustion caused by prolonged stress. While often linked to work, burnout can affect anyone who is constantly giving without taking time to recharge. It can leave you feeling drained, detached and as though you have nothing left to give.

Signs of burnout may include:

  • Feeling emotionally exhausted or “numb”
  • Loss of motivation and reduced performance
  • Increased irritability, frustration, or cynicism
  • Trouble concentrating or making decisions
  • Persistent fatigue or sleep problems
  • Physical symptoms such as headaches, muscle tension, or stomach issues
  • Withdrawal from responsibilities, social activities, or personal interests

Burnout develops gradually, so it’s common to overlook early signs. Recognising the symptoms early is key to preventing long-term impact.

Managing stress and preventing burnout

It’s important to actively manage stress to maintain balance and wellbeing. Some effective strategies include:

  • Keep track of your triggers: Notice what situations, people, or responsibilities are most likely to leave you feeling drained or overwhelmed. Understanding your personal triggers can help you put strategies in place before stress builds up.
  • Recognise your early warning signs: Everyone experiences stress differently. For some, it may show up as irritability, difficulty sleeping, or losing focus; for others, it might be headaches, procrastination, or withdrawing from others. Learning to spot your own early signs gives you the chance to intervene early and prevent burnout.
  • Break tasks into smaller steps: Planning ahead and tackling tasks bit by bit can reduce overwhelm.
  • Practice mindfulness and relaxation: Techniques such as meditation or deep breathing can help calm the mind and body.
  • Focus on positivity: Reflecting on what you are grateful for or keeping a daily gratitude journal can improve mood.
  • Make time for enjoyable activities: Hobbies, relaxation, and downtime are just as important as work or family responsibilities.

How I might be able to help

If you’re feeling exhausted, emotionally overwhelmed, or caught in a cycle of pressure, therapy can provide support and relief.

I can help you to:

  • Identify the underlying causes of your stress and explore the root causes of your stress and recognise your and early warning signs
  • learn how to set healthy boundaries and reassess your priorities
  • Develop personalised strategies to manage stress and strengthen resilience
  • Reconnect with your values and what matters most to you
  • Provide ongoing support to restore balance and improve wellbeing

I use a range of evidence-based approaches, such as Cognitive Behavioural Therapy (CBT) (link to CBT page), Acceptance and Commitment Therapy (ACT) (link to ACT page). I may combine techniques from different therapies to create a personalised plan that suits your needs and goals.