Have you been feeling like you’re just going through the motions lately? That’s what burnout feels like for many of us, especially in today’s fast-paced world where work and personal life can blur together.

In this blog post, I’ll discuss burnout and recognising the signs. It also discusses the importance of focusing on the four pillars of health, eat, sleep, move, and meditate, to prevent burnout and improve overall well-being. By caring for ourselves and nourishing our bodies, we can create a solid foundation for avoiding burnout and living a happier, healthier life.

The Prevalence of Burnout: Insights and Statistics

Burnout is now recognised as a syndrome by the World Health Organization (WHO). The WHO has classified burnout as an occupational phenomenon, and you can learn more about it by visiting their website at https://www.who.int/mental_health/evidence/burn-out/en/. It’s packed with resources and information on burnout, including its definition, causes, and consequences.


1 in 5 workers in the UK are affected by burnout.

Burnout is a growing concern in the UK, with a recent study estimating that up to 46% of workers are close to burnout. Cambridge has been named the top city for online searches related to burnout, followed by Oxford and Edinburgh. A survey by Arctic Coffee showed that 42% of people feel more exhausted in 2023 than ever before. Glassdoor’s survey revealed that reports of burnout have skyrocketed to record levels in the past year, with a 48% increase. Despite 72% of British employees believing that annual leave can improve well-being, only 34% feel encouraged by their company to take it. (https://www.picked.ai/magazine/uk-employee-stress-and-burnout-statistics/)

This isn’t just affecting individuals. It’s impacting businesses and society in costs due to decreased productivity, increased absenteeism, and higher healthcare expenses.


Burnout: Warning Signs to Look Out For

The good news is by recognising the warning signs of burnout and taking proactive measures, we can prevent it from taking over our lives. Here are the warning signs to look out for.

  • Feeling exhausted both physically and emotionally
  • A lack of motivation
  • Increased stress and depression
  • Difficulty sleeping

If you’re nodding your head to any of these, it might be time to take action.


Recognising Burnout and Recharging with the Four Pillars of Health

Recognising the signs of burnout can be challenging, but paying attention to the key warning signs listed above can help you get started.

I advise focusing on the four pillars of health – eat, sleep, move, and meditate. These are the building blocks for a healthy lifestyle and will help you get your energy and mojo back.

Dr Rangan Chatterjee, the author of “The 4 Pillar Plan”, also swears by this approach. His book explains how these four elements can help you achieve optimal health and avoid burnout.

Recharging with the Four Pillars of Health

Dr Rangan Chatterjee, the author of “The 4 Pillar Plan”, swears that focusing on the four pillars of health, eat, sleep, move, and meditate, is the key to avoiding burnout and achieving optimal health. Let’s take a closer look at each pillar:


  • Nourish your body with nutrient-rich whole foods, like vegetables, fruit, whole grains, and lean protein.
  • Limit processed foods and sugar, which can drain your energy levels and worsen burnout symptoms.
  • Eating a balanced diet will help provide your body with the fuel it needs to function optimally.


  • Aim for 7-9 hours of quality sleep each night.
  • Establish a bedtime routine that helps you relax and wind down before bed.
  • A consistent sleep schedule can improve the quality of your sleep and reduce stress levels.


  • Incorporate moderate physical activity into your daily routine, like a brisk walk or yoga class.
  • Exercise can help reduce stress, boost energy levels, and improve overall well-being.
  • Try to aim for 30 minutes of physical activity each day.


  • Take a few minutes each day to sit in silence and focus on your breathing.
  • Meditation can help reduce stress and improve mental clarity, making it an essential tool for avoiding burnout.
  • Whether you’re a seasoned meditator or just starting out, making it a part of your daily routine can significantly impact your overall health and well-being.



As someone who has helped many people recover from burnout, I know how important it is to recognise the warning signs and take action. You can set yourself up for success by focusing on the four pillars of health – eat, sleep, move, and meditate. It’s not just about surviving; it’s about thriving and feeling your best.

I encourage you to make these small changes in your daily routine, but if you feel overwhelmed, feel free to seek professional help. Remember, your mental and physical health should be a top priority. You deserve to feel happy and fulfilled, so don’t hesitate to reach out for support. Together, we can get you back on track and live your best life.


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