Burnout: The Cost of Pushing Too Hard for Too Long, why slowing down isn’t a luxury and how to recognise when enough is enough.
Many of us spend years pushing ourselves to the limit. Sometimes it’s for a promotion. Sometimes it’s for financial security. Sometimes it’s because we’re chasing the promise that all the hard work will eventually pay off.
We tell ourselves that once this project is finished, once this contract ends, or once we’ve earned enough, things will finally get easier. The problem is that life often gets put on hold in the process.
We work longer hours. We stop exercising. We see friends and family less often. We grab food on the go, and some of us find ourselves relying on a few extra drinks in the evening just to switch off.
At first, it feels manageable. We may even feel productive and successful. But over time, the cracks begin to show. We become more irritable. Small problems feel much bigger than they are. Sleep suffers. Weight creeps up. The hobbies that once helped us recharge, start to disappear.
We keep going and tell ourselves it’s only temporary. We tell ourselves we’ll slow down when things settle down. The trouble is, “when things settle down” often never comes.
The phrase “the body keeps the score” comes from psychiatrist and trauma researcher Bessel van der Kolk. Although his work focuses largely on trauma, the idea applies equally well to long-term stress.
Stress hormones, mainly cortisol and adrenaline, are useful in short bursts. They sharpen our focus and give us the energy to meet challenges. But they were never designed to stay switched on indefinitely.
In the short term, stress can help us perform. In the long term, living under constant pressure begins to take a toll on both our physical and mental health. The NHS recognises long-term stress as a contributor to a wide range of health problems, from disrupted sleep and low mood to high blood pressure and a weakened immune system. We might push through and ignore the warning signs, but our bodies are still keeping track.
Research into how the body responds to ongoing stress shows that prolonged pressure creates a kind of accumulated wear and tear, affecting everything from our immune system and heart health to our hormones and digestion. The body can withstand a great deal, but when its limits are reached, signs of wear and deterioration begin to emerge
One of the most surprising things about burnout is that it doesn’t always happen during the busiest period. Many people manage to keep going through demanding jobs and relentless pressure because they have to. Then the project ends. The contract finishes. The pressure eases. There’s a moment of relief, and that’s often exactly when the crash happens.
Once the mind no longer has to stay locked onto the next deadline, the body finally gets permission to slow down and without the constant stream of adrenaline keeping us moving, exhaustion can hit hard and fast.
For some it feels like overwhelming fatigue. For others, anxiety becomes more noticeable. Some experience low mood, panic attacks, or emotional overwhelm. The very moment we expect to feel better can become the moment we realise just how empty the tank has become.
Sometimes, when the pressure has gone on long enough, the mind finds its own ways of coping, ways that aren’t always easy to talk about, or even to acknowledge to ourselves. If you’ve found yourself doing things to get through the day that you wouldn’t want anyone to know about, that’s worth paying attention to.
For some people, prolonged burnout can lead somewhere darker to feelings of hopelessness, or thoughts that life is no longer worth living. If that’s where you are right now, please don’t sit with it alone. Speaking to your GP is a good first step. You can also contact Samaritans any time, day or night, on 116 123- they’re there to listen without judgement.
If you’re struggling right now: You don’t have to be in crisis to reach out. Samaritans are available 24 hours a day on 116 123, or you can email jo@samaritans.org. Your GP can also refer you to talking therapies and other local support.
Things that can help:
The good news is that there are things we can start to incorporate into our lives before we reach breaking point (though these are not quick fixes):
🧠 Mindfulness / Meditation— Even ten minutes a day creates space to notice how you may be feeling.
🏃 Move your body — Exercise helps regulate stress hormones.
☀️ Get outside — Natural light and fresh air.
❤️ Self-care — Sleep, food, rest, and connection.
I've meditated for over seventeen years, and I still find it one of the most significant things I do for my wellbeing. It isn't necessarily about emptying the mind or achieving some perfect state of calm, it has become, quite simply, my sanctuary. A place to come back to myself, to step back from the noisiness of daily life.
When we’re stressed, exercise is often one of the first things to go and ironically, one of the things we need most. Going to the gym, running, swimming, or a daily walk, consistent movement helps the body process the stress rather than continuing to hold onto it.
Fresh air, natural light, and a change of scenery can change our state. Adequate sleep, good food, meaningful relationships, rest, and time to recharge are what keep us functioning as human beings.
Success is important. Earning money is important. Providing for yourself and the people you love matters. But if the price is your health, your relationships, your happiness, or your quality of life, it’s worth asking whether the cost has become too high and learning to recognise when enough is enough.
References
van der Kolk, B. (2014) – The Body Keeps the Score. Viking Press.
McEwen, B.S. (2004) – Protection and damage from acute and chronic stress. Annals of the New York Academy of Sciences, 1032, 1–7.
Kabat-Zinn, J. (2003) – Mindfulness-based interventions in context. Clinical Psychology: Science and Practice, 10(2), 144–156.
World Health Organization (2019) – Burnout as an occupational phenomenon: International Classification of Diseases (ICD-11).
NHS (2023) – Stress: symptoms and effects on the body.