Work Stress Burnout: Coping Strategies for You -

More working age adults in the UIK are opting out of full-time work and claiming benefits, for a variety of reasons. Often it’s financially beneficial to not work, if you have 2 or more children for example. Others see a more relaxed lifestyle, more family time, as being better for their general wellbeing. Here’s the word on coping with burn out in the UK;

While summer is often seen as a time to unwind, new research reveals that for many, it’s far from stress-free. With colleagues away on holiday, mounting workloads, and longer days disrupting routines, searches for “burnout” hit a record high in August. And the pressure doesn’t ease in September; many teams remain short-staffed, and the return to school brings added stress for parents juggling work, routines, and childcare.

Why does burnout peak at this time of year?

Martin Seeley, Senior Sleep Expert at MattressNextDay, said, “September can be one of the most challenging months for mental and physical wellbeing. The return to work routines after summer holidays combined with the pressure to ‘get back on track’ can bring about a sudden spike in stress, especially as many workers are still away on holidays, leaving others to shoulder workloads.

“This spike in stress raises cortisol levels, which intends to keep us awake in short bursts, like during moments of danger or high pressure, but when these levels remain consistently elevated, it can make it especially difficult to fall and stay asleep. Without quality rest, managing the demands of work and daily life becomes much harder, increasing the risk of burnout.”

Why is it important for employers to take proactive measures?

“Burnout and chronic stress aren’t just wellbeing and mental health issues, they have a direct and measurable impact on business performance. Studies have shown that high levels of workplace stress correlates with increased employee productivity, increased absenteeism, and higher staff turnover”, says Martin.

“For employers, this means that proactively supporting employee mental health and preventing burnout isn’t just the right thing to do, it’s a smart business decision. Promoting recovery time and creating a culture that supports mental wellbeing can significantly improve performance and retention.”

What measures can employers take?

“Employers should foster a culture where burnout isn’t a taboo topic, but conversations around wellbeing, mental health and workload are the norm”, says Martin.

“Workplaces need to be actively encouraging people to look out for the signs and symptoms in both themselves and their colleagues, and feel empowered to speak up and seek support.”

“Supportive policies also make a big difference. Encouraging regular breaks, offering flexible working arrangements where possible, and respecting annual leave as true downtime are all simple but powerful ways to protect employee wellbeing.”

4 expert-backed sleep hacks to help manage work stress

1. Use box breathing to reset your nervous system

An effective tool for managing stress is a technique called box breathing. “It’s a powerful method that works by controlling your breath and activating the parasympathetic nervous system,” says Martin. “You simply inhale for four seconds, hold your breath for four, exhale for four, and pause for four, then repeat. It’s used by Navy SEALs to stay calm under pressure, and it’s just as useful for people dealing with nerve-wracking situations in daily life.”

2. Take time for exercise and socialising

While it can be difficult to find time for things when you’re feeling the symptoms of burnout, Martin emphasises the importance of pushing yourself to engage in activities outside of work and family life to break the cycle of burnout, even if it’s just for 30 minutes a day. Martin says, “Exercise has long been shown to help combat stress and improve our sleep. A daily walk or regular exercise activity will aid burnout recovery.  Not carving out time for hobbies and activities and neglecting time with friends and family can worse the effects of burnout, so put time aside to do these things if you’re feeling the effects.”

3. ‘Rewind your day’ to stop overthinking

If you find yourself lying in bed running through “what if” scenarios, a simple mental trick can help break the cycle. “Try mentally rewinding your day in reverse,” suggests Martin. “Start with what you did right before getting into bed, then walk backwards through each moment – brushing your teeth, dinner, and so on.”

This technique helps focus your mind on something neutral and structured, rather than letting it spiral into anxiety. “It’s a great way to distract your brain from worrying thoughts and engage the kind of mental processing it does naturally during sleep.”

4. Make your room a cool, calm environment for sleep

“Your sleeping environment has a huge impact on your ability to fall and stay asleep,” says Martin. “A cooler room, around 16 to 18 degrees Celsius, helps lower your body temperature, which is essential for triggering sleepiness.”

He also recommends using lavender aromatherapy, a weighted blanket, or blackout curtains to create a calming, cocoon-like space. “These little environmental tweaks send powerful signals to your brain and body that it’s time to rest. Even a lavender pillow spray can activate calming areas of the brain.”

UK cities struggling most with burnout

MattressNextDay conducted a study to find the areas in the UK struggling most with burnout and found that residents in the following cities are searching for ‘burnout’ related queries more than anywhere else in the UK: