Is burnout taking over? 6 habits for a healthier, happier you!

Feeling drained? Roughly 9 in 10 adults in the UK say they’ve experienced high or extreme levels of pressure or stress in the past year. In fact, about 1 in 5 workers needed time off because of poor mental health caused by stress.¹ So no, burnout isn’t just a buzzword. It’s real, and it creeps in quietly. Here are six ways you can fight back against burnout and start embracing a healthier, more balanced way of life:

1. Take care of your gut and mind

When stress, anxiety or mood dips take over, your gut often gets dragged into the mess. Research indicates that chronic stress can disrupt the delicate balance of your gut microbiome and impact serotonin levels, throwing off digestion, weakening immunity, and even affecting mood and motivation.²

But here’s the twist: it also works the other way round. When your gut health is compromised – perhaps from poor diet, antibiotics, lack of sleep, or too much caffeine – it can send distress signals to your brain through the gut-brain axis, amplifying stress, fatigue, and depression.³ It becomes a vicious cycle: stress harms the gut, and a struggling gut fuels more stress.

That’s why nurturing your gut isn’t just about digestion; it’s also about supporting your emotional and mental wellbeing. A great place to start is with our Gut Health Protocol (which includes our award-winning probiotic kefir), designed to nourish and rebalance your gut-brain connection from the inside out. Our latest research s tudy shows just how powerfully it can support and improve mental wellbeing!

You might also consider Ashwagandha, an adaptogenic herb that helps your body manage stress, calm cortisol levels, and restore focus and steadier moods. For more information on how Ashwagandha can help you, check out our articles here.

2. Tame technology

Remember when smartphones weren’t glued to our palms? Back when “doom-scrolling” wasn’t even a word, and procrastination meant day-dreaming on the sofa? Now we’re flooded with notifications, choices, apps, platforms, and alerts. Decision fatigue, endless scrolling, and constant context switching all pile up. No wonder so many people feel like their to-do list is a treadmill they can’t get off! There’s even research suggesting that frequent media multitasking is associated with increased distraction and reduced attention.⁴ If this sounds familiar, try these top tips:

Set specific times to disconnect from all devices, even from your TV.
Use apps like Opal to block or limit the most distracting platforms.
Reduce the number of apps on your phone that fight for attention.
Hide the most tempting apps from your home screen.

“Tech detox” can do wonders for creativity, happiness and calm. You’ll be amazed at how much time and energy you reclaim when you take control of technology, instead of letting it control you. Replace 15 minutes of scrolling with a short walk, a chat with a friend, or simply time outdoors – real connection beats digital noise every time.

3. Simplify

If your brain feels like a browser with a hundred tabs open, it’s time to close some down. The fewer choices you give yourself, the more focused and peaceful you’ll feel. Ask yourself: Do I really need to tackle everything now? Probably not. We often create our own stress by overcommitting and setting unrealistic expectations and strict standards. No one else is forcing you to juggle ten priorities at once; it’s usually self-imposed. Studies on the ‘paradox of choice’ show that too many options can raise anxiety and reduce satisfaction.⁵ Here’s a trick – grab three coloured pens and label your tasks:

Green -> Must be done today or in the next few days.
Yellow -> Can wait days or weeks.
Red -> Not urgent, can wait months or be re-evaluated.

Be strict! Prioritise what actually matters, not what ‘feels’ urgent. Try to be objective about it. This shorter list will feel lighter and more achievable – and your mind will thank you. Review your long and short lists once a week, refresh colours, add new tasks, cross out completed ones, and remove what no longer serves you. If you find your short to-do list starts getting out of hand again, it’s time for the ruthless red-pen moment.

4. Slow down to thrive

“Slow” isn’t lazy, it’s strategic. Let’s reframe “slow”. It doesn’t mean doing nothing. It means doing fewer things, but doing them better. It means quality over quantity. It means giving yourself permission to move at your own pace.

We live in a world that celebrates the hustle-till-you-drop culture. But burnout isn’t an achievement or a badge of honour, it’s a warning light. Speed is subjective. What feels slow to one person may not feel slow to another. What matters most is aligning your pace with your wellbeing.

Slowing down can help activate your parasympathetic nervous system, the “rest and digest” mode, while calming the fight-or-flight response. This can also have a positive impact on your gut health through the gut-brain connection. In other words, slow down to heal, not to fall behind.

5. Schedule quiet slots

Learn how to disconnect. Give yourself at least 10-20 minutes of offline time each day. No alerts, no messages, no screens – just you. It could be a walk outdoors, stretching, sipping a cup of tea, gardening, reading a book, journaling, or simply staring out the window. Don’t set unrealistic goals. Small, consistent breaks make the biggest difference. If you’re feeling a bit more adventurous, why not introduce a mindfulness activity, such as yoga, meditation, or tai chi? It might feel strange at first, especially if we’re used to noise and stimulation, but learning to sit in stillness resets your nervous system. Check out Leila’s article on the benefits of forest bathing for some inspiration!

6. Beat perfectionism and learn to let go

Overachieving and chasing perfection can lead to burnout. Perfectionism tricks you into thinking “more options = better decisions”. In reality, too many choices create paralysis. Studies on shopping behaviour show that people make better, happier choices when they have fewer options.⁶ I once heard a funny story of how one shoe store owner discovered that when he offered only two styles at a time, sales skyrocketed. The takeaway? Sometimes, less is more.

Trust yourself to know when good is good enough. When you find a product, a habit, or a routine that works – stop searching for “better”. Doing so will save you precious time, mental energy and stress.

Bournout doesn’t happen overnight, and neither does balance. It’s built through small, consistent choices that protect your mind, body and gut. Start with one step today, and let calm become your new normal. And remember, if burnout is sneaking in and hijacking your days – know this: you don’t have to sprint to catch up – you can choose to slow down.

So breathe. Simplify. Nourish your microbiome. And when in doubt, let it go.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays 8am to 8pm.

Is burnout taking over? 6 habits for a healthier, happier you!

1. Take care of your gut and mind

2. Tame technology

3. Simplify

4. Slow down to thrive

5. Schedule quiet slots

6. Beat perfectionism and learn to let go

References

Questions? Talk to a Nutritional Therapist on live chat!

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