New year starting and still tired?
Anxiety, Burnout and the “Wired but Tired” State
Anxiety and an over-adrenalised “wired but tired” state are increasingly common, especially in our blue-lit world of technology, notifications and perpetual doing.
Personally, I find the build-up to the festive period particularly demanding on an already tired, end-of-year nervous system. I hear friends saying the same about their children, who are struggling to reach the end of term before Christmas amid concerts, parties and endless activities.
By the time I finally make it to the sofa with Netflix and festive snacks, I feel pretty wrecked. And then, of course, many of us launch straight into family gatherings – often fuelled by obligation rather than inspiration – along with gift wrapping, travelling, and social expectations. So by the time I sit back at my desk in the new year, my ability to focus or summon any meaningful energy feels seriously compromised.
Sound familiar?
Living Under Prolonged Stress
Although the start of the pandemic is now several years behind us, many of the stressors it introduced remain very much present. Ongoing uncertainty on the world stage, political instability, and the cost-of-living crisis continue to exert pressure on our nervous systems.
Christmas itself can amplify this strain, with financial pressures and the unspoken expectation that everyone must have a “good time”. Unsurprisingly, our human capacity to tolerate prolonged stress is being stretched thin.
These pressures often show up as physical and psychological symptoms that affect our wellbeing, our work performance, and sometimes even our ability to continue working at all.
Why Switching Off Is Harder Than It Sounds
Truly switching off in a way that is nourishing requires awareness, intention and commitment. Traditionally, the festive period would have offered a natural pause – a time to slow down, rest and enjoy the quieter, darker season. Winter has always been a time to draw inward and hibernate.
Modern technology, while invaluable during the pandemic, has also reinforced addictive patterns of doing, achieving and responding. The ping of a new message is enough to pull us straight back into alert mode, making it difficult to put devices down – even when we desperately need rest.
Remote working has blurred boundaries even further. Many people now receive (and feel compelled to respond to) work emails in the evenings and at weekends. Home and work modes bleed into one another, leaving little space for genuine recovery.
Burnout: An Empty Cup
As someone who experienced work-life burnout and went on to develop ME/CFS, I know acutely that rest and unplugged spaces are not luxuries. They are as essential as food and water.
As Shreeta Gidwani, senior clinical psychologist at Changing Minds UK, explains:
“Burnout and stress-related illnesses have been on the rise since the pandemic as a result of isolation, economic hardship and the political climate. As the saying goes, ‘you can’t pour from an empty cup’.”
When people are already struggling, they simply don’t have the capacity to absorb additional strain.
“Tired but Wired”: Stuck in Survival Mode
We all operate through three emotional regulation systems: threat, drive, and soothing, which Paul Gilbert pioneered in his studies and work in this area.
While all three systems are necessary, problems arise when we spend too long in just one. Burnout often leaves people stuck in threat mode (anxious, hyper-alert) or drive mode (pushing, achieving, overriding limits), with little access to the soothing system that allows for rest and repair.
Social media and 24/7 news are highly addictive and have altered how our brains function, making it harder to truly switch off. Presenteeism – being “on” even when unwell or exhausted – is a major driver of workplace stress and burnout.
Mental health advocate Ruby Wax captures this perfectly:
“We’re always wired. We’re always thinking: ‘What’s going to kill us next?’”
She describes modern technology as “weapons of mass distraction”, but also points to a deeper cultural issue: busyness has become a status symbol.
“Everybody shows off: ‘I’m busy, I’m run off my feet.’”
Often, it’s the over-achievers who are struggling most – pushing harder to hide how depleted they really feel.
The Scale of Workplace Fatigue
Workplace fatigue is now a significant issue across industries, affecting physical health, mental wellbeing and performance.
Some key UK statistics highlight the scale of the problem:
79% of employees experience moderate to high stress
63% show symptoms of burnout, including exhaustion and disengagement
44% feel mentally or physically exhausted at the end of the workday
Over two-thirds report work-related health issues, including anxiety, depression and musculoskeletal pain
Fatigue costs UK employers £115–£240 million annually in accidents alone, with presenteeism costing thousands per worker each year
Warning Signs to Watch For
Burnout and fatigue often creep in gradually. Warning signs may include:
Persistent pain or increased use of pain relief
Gut issues and sleep problems
Debilitating fatigue
Feeling “tired but wired”
Spinning too many plates at once
Endless to-do lists and constant busyness
Emotional overwhelm and increased irritability
Shame, guilt, secrecy or denial
A strong desire to “stop the planet – I want to get off”
These symptoms can impact not just work, but relationships and overall quality of life.
How to Prevent Burnout and Support Recovery
To counter burnout, we need to consciously activate the soothing system. Some practical steps include:
1. Prioritise Sleep
Establish a calming wind-down routine
Keep the bedroom dark and tech-free
Avoid evening caffeine, alcohol and late exercise
Limit naps and long lie-ins
2. Balance Rest and Activity
Identify personal triggers, such as pushing through exhaustion
Set clear ground rules around work and rest
Take regular breaks (even five minutes every hour)
Make time for activities completely unrelated to work
3. Move Your Body Gently
Physical activity supports mood, sleep, concentration, immunity and overall wellbeing. This doesn’t need to be intense – walking, stretching or gentle movement all count.
4. Work With the Season
At this darker time of year, get daylight whenever possible. Vitamin D supplementation may be helpful, and daylight lamps can make grey winter mornings more manageable and less draining.
A Final Thought
We live in a culture that rewards endurance, productivity and busyness – often at the expense of our health. But rest is not a failure. It is a biological necessity.
If we want resilience, creativity and sustainability – in work and in life – we must learn to value switching off as much as switching on.
Written by Katherine Sewell, Business Development Manager
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