Beating burnout: tips to protect your wellbeing

Work can be demanding, and when stress builds up without relief, burnout can follow. It affects both your mental and physical health and, if left unchecked, can disrupt your performance at work and your wellbeing at home. The World Health Organisation (WHO) defines burnout as a syndrome caused by “chronic workplace stress that has not been successfully managed.” It may be more common than you think: according to our 2025 Hays Working Well Report, more than half (54%) of professionals often feel stressed at work.

Burnout can affect anyone, regardless of role, seniority or working pattern. High levels of responsibility, unmanageable workloads, frequent overtime and blurred boundaries between work and home life all contribute to rising stress levels. For those with direct reports or working in HR, the challenge is even more complex. You're not only managing your own wellbeing but also supporting others through theirs. The emotional load can be heavy, making it difficult to truly switch off, even outside of working hours.

The good news? While burnout isn’t always easy to overcome, there are some practical steps you can take to manage it. Read on for tips to help you prevent and recover from burnout.

Make time to switch off from work

Burnout often stems from a lack of genuine rest. Instead of pushing through until you crash – or trying to carry on after you already have – build regular breaks into your routine. That could mean stepping away for a short walk during the day or taking time off when needed.

In today’s flexible working world, it’s easy to blur the lines between work and personal time. But no matter if you’re working in the office or from home, starting at a reasonable hour, finishing on time when possible, and resisting the urge to work through lunch or late into the evening can make a big difference. This approach gives you more time to recharge. For some, that’s exercise or fresh air; for others, it might be reading, cooking, or another hobby. And at the end of the day, aim for a consistent sleep routine, which is one of the most powerful tools against burnout.

Presenteeism: when logging on is burning you out

With hybrid working being the most common work pattern across the UK workforce, it’s easier than ever to stay logged in, even when you're not feeling your best. Presenteeism refers to working while unwell – often to appear dedicated or out of a sense of obligation – even when you're not fully able to function. But pushing through illness rarely leads to quality work, and it can slow down your recovery. In the long run, it’s better for both you and your employer if you take time to rest. 

Remember, though, that being unwell doesn’t only refer to your physical health. If you’re struggling with your mental health, or if you’re in danger of burnout, you shouldn’t continue to strain yourself just to keep up appearances. It’s not uncommon to become disinterested, cynical or even irritable, which won’t help you in your role or with your workplace relationships.

Speak up about your wellbeing

Find a colleague you trust and talk openly about how you’re feeling. Chances are, you may not be the only one experiencing stress or burnout. If others are struggling too, it could signal a wider issue that needs addressing.

Our 2025 Hays Working Well Report revealed that less than half (49%) of respondents feel comfortable discussing their mental wellbeing with their manager. It’s understandable to feel hesitant, but if work is affecting your wellbeing, your manager may be able to help. That could mean redistributing tasks, adjusting expectations, or offering additional support. For those in HR roles, the pressure to appear resilient can be even greater, but don’t forget that supporting others starts with looking after yourself.

Recognise when it’s time to change jobs

If stress and burnout persist despite your efforts, and your employer isn’t taking steps to mitigate this, it may be time for a change of environment. If you decide that this is the right next step for you, know that you’re not alone in these feelings. In fact, our research found that 39% of workers had left a job because their employer didn’t adequately support their wellbeing, and a further 34% have considered it. You deserve a work environment that prioritises your wellbeing. If that’s not your current reality, stepping away might be the healthiest move.

Even HR professionals aren’t immune to burnout. If your role is no longer sustainable and you’re not receiving the support you need, it’s ok to consider moving jobs – just like anyone else. Explore the latest HR job opportunities here.

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