I burnt out at work - here's three ways you can avoid the same thing this winter: Theresa Hargreaves
It was 3am on a Tuesday when I found myself sitting on the bathroom floor, exhausted, tearful, and overwhelmed. I had a high-flying sales role in a global food manufacturing company.
I loved my job but I also hated what it was doing to me. I was torn between work demands, family life, and the constant pressure to perform. I didn’t know it at the time, but I was burnt out.
Now, as a business coach working with leaders across Yorkshire, I see that I’m not alone. Burnout is the silent epidemic of the modern workplace. With winter’s short days, long hours, and year-end deadlines, it’s a perfect storm.
The good news is burnout is preventable. With small shifts in awareness and habit, business owners and professionals can finish the year feeling focused, not frazzled.
Here are three strategies I recommend to every client:
1. Know Your Values – and Live by Them
Values aren’t just for your website; they’re your compass. When you’re clear on what truly matters, whether it’s creativity, autonomy, or fairness, it becomes easier
to say yes to what aligns and no to what doesn’t.
Take five minutes to write down your top three values. Ask: Am I living and working in line with these? If not, stress and dissatisfaction often follow. Want to take it further? Try a team values session understanding what drives others builds trust, alignment and clarity.
2. Set Boundaries – Then Communicate Them
Burnout thrives in blurred boundaries. Be specific about your working hours – and stick to them.
For example: “I work 9am–4pm and check emails again from 7–8pm. Anything received outside these times will be answered the next day.” Clear boundaries model healthy behaviour and create mutual respect.
Consistency in small daily habits reinforces these limits. You show yourself and others that your time and wellbeing matter.
3. Reclaim the Word “No”
“No” is a complete sentence, but many professionals still find it hard to say. Whether it’s fear of missing out or the pressure to people-please, saying yes too often leads to over-commitment and underperformance.
Instead, try a counter-offer: “I can’t take that on this week, but I could review it with you on Monday.”
Listening to Gareth Southgate speak recently in York, he highlighted the importance of having difficult conversations early, before they affect the whole team. The same principle applies in business: be realistic, be clear, and protect your energy before burnout takes over.
In North Yorkshire, 16 per cent of adults report anxiety or depression above the national average. Suicide rates here are also higher than elsewhere in England, especially among men under 50.
Burnout isn’t just personal, it’s regional. With many working in isolated or care- heavy roles, addressing wellbeing is no longer a luxury; it’s a necessity.
According to Deloitte, for every £1 spent on mental health, businesses see a £5 return in productivity. We can’t change the season, but we can change how we show up in it. Let’s commit to brighter habits; for ourselves, our teams, and our businesses.
Theresa Hargreaves is an ILM Level 7 Executive Coach and founder of We’ve Got This, a coaching consultancy based in Scarborough.