Stress & Burnout: Causes, Symptoms & Management
Stress is the body’s natural response to pressure or threats. In the short term it can be helpful, but chronic stress — and the burnout it can cause — has serious consequences for mental and physical health. Understanding stress and learning to manage it are essential to long-term wellbeing.
- Work-related stress: One of the leading causes of sickness absence in the UK
- Physical effects: Elevated cortisol, increased blood pressure, impaired immune function
- NHS support: Your GP, NHS Talking Therapies, occupational health (via employer)
- Burnout: Recognised by the WHO as an occupational phenomenon
Symptoms of Chronic Stress
Chronic stress manifests physically, emotionally, and behaviourally:
- Physical: Headaches, muscle tension, fatigue, sleep disturbance, digestive problems, raised blood pressure
- Emotional: Irritability, feeling overwhelmed, low mood, anxiety, difficulty concentrating, feeling out of control
- Behavioural: Increased alcohol or caffeine consumption, social withdrawal, poor sleep habits, procrastination
What is Burnout?
Burnout is a state of chronic stress that leads to physical and emotional exhaustion, cynicism and detachment, and feelings of ineffectiveness and lack of accomplishment. It is most commonly associated with workplace stress but can result from any chronic, demanding situation. The World Health Organisation (WHO) recognises burnout as an occupational phenomenon in ICD-11.
Management & Support
- Talk to your GP — they can provide support, refer you to Talking Therapies, or sign you off work if appropriate
- NHS Talking Therapies — CBT and counselling for stress-related conditions; self-refer at nhs.uk/talking-therapies
- Regular exercise — evidence shows physical activity significantly reduces stress hormones
- Mindfulness — MBSR (Mindfulness-Based Stress Reduction) has strong evidence for reducing chronic stress
- Sleep hygiene — prioritise 7–9 hours of quality sleep
- Workplace support — speak to your employer’s occupational health team if stress is work-related; UK law requires employers to manage work-related stress under the Health and Safety at Work Act 1974
Disclaimer: Educational information only. Consult your GP about stress and mental health. Full disclaimer →
Frequently Asked Questions
How do I know if my stress has become a mental health problem?
Stress becomes a clinical concern when it is persistent (lasting weeks or months), significantly affects your ability to work or maintain relationships, causes physical symptoms such as chest pain, headaches or insomnia, or leads to unhealthy coping behaviours like excessive alcohol use. If this applies to you, speak to your GP.
What free NHS support is available for stress?
NHS Talking Therapies offers free CBT and stress management programmes — you can self-refer online at nhs.uk. Your GP can also provide referrals to local services, issue fit notes if needed, and discuss medication for related conditions. The NHS Every Mind Matters website offers free personalised self-help plans.
What are the most effective techniques for managing stress?
Evidence-based approaches include regular physical activity, mindfulness meditation (MBSR), structured relaxation techniques such as progressive muscle relaxation, maintaining strong social connections, setting clear work-life boundaries, and getting consistent sleep. The NHS recommends the ‘5 steps to mental wellbeing’: connect, be active, keep learning, give, and take notice.