By Bernie Mertens, Registered Associate Nutritionist: Nutrition and Behaviour MSc.
What you’ll learn in this article:
- The connection between burnout and ADHD.
- The key symptoms of burnout across emotional, physical, and behavioral categories.
- Why individuals with ADHD are more prone to burnout.
- The long-term health risks of untreated burnout.
- The role of nutrition in managing and preventing burnout.
- Practical lifestyle changes to reduce stress and improve wellbeing.
In the UK, our routinely demanding lifestyles have become normalised, and with it, for most, an inability to keep up without compromising holistic wellbeing in some form or another. Yes, ongoing stress inducing pressure of this kind has now been identified as causing burnout; described by Mental Health UK as “a state of physical, mental and emotional exhaustion[1]” which can heavily impact our overall quality of life and in some cases, health status.
Stress is a familiar term, and quite often overlooked as a contributing factor to chronic disease by most people. A vast majority of people consider it a mental health concern, but it can cause a multitude of changes in the body, as well as being a catalyst for the occurrence of disruptive symptoms of ADHD and other neurological conditions[2]. And for those people who have frequent episodes of burnout, there is a higher risk of stress-related disease prevalence throughout their lifespan[3][4], not to mention increased use of pharmaceutical medications and coping mechanisms to try and reduce or mask symptoms.[5]
Signs and symptoms:
Burnout has previously been considered a work-related concern, but is now more generally regarded as a result of a prolonged and repetitive stress induced lifestyle[6].
Some research describes burnout as “a condition characterized by mood changes which are also present in diagnosed mental diseases”[7] and therefore categorise burnout as a mental health disorder. However, The World Health Organization (WHO) classifies burnout as a syndrome with a collection of signs/ symptoms that can impact health status[8].
But what are the signs?
Mental Health UK has categorised symptoms of burnout into 3 different categories: emotional, physical and behavioural[9]:
Physical:
- Fatigue
- Disturbed sleep
- Headaches
- Muscle/joint pain
- Feeling sick/loss of appetite/overeating
- Reduced immune health and recurrent illness
- High blood pressure
Emotional:
- Self-doubt
- Feeling detached/alone
- Overwhelm
- Feelings of negativity and worthlessness
- Unsatisfied
- Loss of interest or enjoyment
- Feeling anxious
Behavioural:
- Persistent procrastination and Difficulty concentrating
- Decreased productivity
- Self-isolation and withdrawal
- Dependency on food, drugs or alcohol
- Irritability and mood swings
What we know about burnout, is that it instigates periods of pressure and ongoing episodes of high stress, instigating all sorts of biological alterations that, if persistent, can have damaging repercussions[10]. Many of these symptoms are just the primary consequences of burnout, some more damaging than others; but if not addressed, persistent reoccurrence can develop into more serious ramifications to health and wellbeing.
Stress is an umbrella term used to describe a threat to homeostasis (the body’s internal equilibrium) at which point cortisol is released- widely referred to as the “stress hormone”. Initially, cortisol increases glucose and adrenaline production in the body. This can cause reduced sleep quality, weight changes, increased inflammatory responses and oxidative stress, generate cardiovascular and gastroenterological strain (such as high blood pressure and stomach problems), and heavily impact behaviour and psychological health[11][12].
Unfortunately, a lot of these symptoms develop gradually and can be overlooked until they have advanced or persist, by which point they may have already developed into chronic health concerns, reducing quality of life and creating a dependency on medicinal solutions, and/or substance misuse.[13] What’s more is that the occurrence of burnout can increase and be more prevalent in those with neurological conditions.[14] Therefore, those individuals with ADHD are more likely to experience ongoing stress as a result of impaired functionality[15], meaning that these individuals could be at higher risk of the aforementioned health concerns throughout their lifetime.
Burnout and ADHD
ADHD is a neurological condition that effects cognitive function, presenting as inattention or hyperactivity, but impacting health in multiple ways. Psychological stress is often the first sign of burnout, but as it doesn’t always have immediate physical ramifications, is often ignored[16]. Some research has noted neurological impairments similar to those linked to ADHD, such as loss of concentration, impaired memory and other behaviours, including altered nutritional choices[17][18]. Whilst other studies have highlighted that assessment tools used to identify burnout show comparisons to the diagnostic criteria for ADHD, such as inattention, forgetfulness, inability to finish tasks, to follow social cues and impulsivity to name a few.[19] Therefore, it is likely that those with pre-existing neurological vulnerabilities such as these, are more prone to the negative ramifications of burnout and psychological stress[20].
Moreover, the brain’s impaired ability surrounding uptake and processing of neurotransmitters such as dopamine (the “happy hormone”)[21], that ultimately project a positive internal environment, may drive individuals toward behaviours that produce high levels of dopaminergic neuroactivity in order to absorb higher amounts. This could risk emotional disturbances such as overstimulation, or overwhelm, burnout and a greater inclination towards pharmaceuticals, substance abuse[22], including caffeine and foods high in additives[23].
How to help
In most cases, burnout is difficult to avoid. Workplace responsibilities, that are often amplified by lifestyle choices and life pressures, that ensure increasing episodes of burnout within the general population.
Treating symptoms of burnout can be effective, but burnout can create lasting changes to the body, which can take time to reverse. In order to reduce the inevitable effects of high stress, preventative measures are encouraged. Living a protective lifestyle which can cushion the impact of ongoing stress, fuelling your body in the right way is just one of the effective ways of doing this[24][25].
Nutritional aid for burnout
The role of nutrition on human health is increasingly being recognised, not only in terms of how impactful it can be towards physiological health and holistic wellbeing, but also how detrimental it is for prevention of chronic disease[26][27].
In times of uncertainty, low energy, and ongoing stress, it is all too easy and sometimes preferable to reach for ultra-processed foods high in flavoursome additives, fats, sugar and salt that create a quick-fix solution to improve our mood[28][29]. However, as research continues, we are seeing evidence that heavily suggests that not only is this type of food low in nutritional value, eating an ‘un-healthy’ diet can itself, cause internal stressors to be activated, as a result of poor nutritional uptake, creating a negative environment for physical and psychological performance that will only exaggerate feeling of burnout, make us feel sluggish and aggravate feelings of low self-esteem.[30][31]
Nutritional support in times of burnout aims to:
- Promote energy
- Reduce cortisol (stress hormone)
- Reduce inflammation and oxidative stress
- Improve sleep
- Improve mood
By living a lifestyle that considers nutritional impact, we can create and maintain a buffer that could reduce the occurrence and effects of burnout[32].
- Foods high in vitamin C (such as fruits and vegetables) and help to create anti-inflammatory responses in the body and promote immunity and reduce oxidative stress that are present in times of burnout, that can negatively impact physical, emotional and behavioural health[33][34].
- A lot of fruits and vegetables contains an array of micronutrients like vitamins and minerals which help to promote energy and overall long-term health[35] over the use of caffeine or sugary drinks which can disrupt natural sleep cycles.
- Foods high in B vitamins and vitamin D as well as minerals such as magnesium and zinc: (fish, eggs, chicken, leafy green veg, and some nuts: please see Nutritional Therapy for ADHD and autism for further information). These foods have been evidenced as not only assisting brain function, but also improving neurological health[36]. This is crucial for people with neurological disorders, and can help to minimalise the impact of burnout on behavioural outcomes. Not only this but sleep quality if often affected as a result of distorted mood and therefore can be improved as a consequence[37].
- White meat such as chicken, or fish is high in protein and low in saturated fat present in red and processed meats (which can increase blood cholesterol and encourage poor cardiovascular health). Fish is also high in omega-3 which helps cognitive function and has been identified as improving mood and reducing symptoms of mental health disorders[38].
For further information please see: Understanding and Managing ADHD: The Importance of Nutrition and Diet
Summary
As with all health issues, there has to be a bulk of extensive research to be able to identify appropriate and generalised changes to improve quality of life associated with the concern in question. As burnout is a relatively new health concern, there is a noticeable lack of conclusive research, and therefore, requires individuals to implement lifestyle changes through trial and error and see what works for them. However, as burnout becomes more recognised, there has been more acknowledgement as to the ways in which it can be treated. For now, restorative aid comes in for form of prevention and treating specific symptoms associated with burnout such as inflammation, oxidative stress, fatigue, reduced sleep quality and mood changes, which can be helped through nutritional intervention. Foods high in nutritional value, such as fruit and veg, as well as fish, nuts and some meat are great for promoting mental health, natural energy, and reduce the risk of some other health conditions. Avoiding foods with low nutritional value, such as those high in saturated fat, sugar and salt (ultra-processed), can encourage burnout control and reduced reoccurrence.
References
[1] Burnout – Mental Health UK
[2] Tenev, V. (2024). Undiagnosed ADHD and Burnout Syndrome–is Untreated ADHD A Risk Factor for Burnout Syndrome. Inf J Neuropsy Beh Sci, 5(1), 1-2.
[3] Ahola, K. (2007). Occupational burnout and health.
[4] Khammissa RAG, Nemutandani S, Feller G, Lemmer J, Feller L. Burnout phenomenon: neurophysiological factors, clinical features, and aspects of management. J Int Med Res. 2022 Sep;50(9):3000605221106428. doi: 10.1177/03000605221106428. PMID: 36113033; PMCID: PMC9478693.
[5] Gorter RC, Eijkman MA, Hoogstraten J. Burnout and health among Dutch dentists. Eur J Oral Sci. 2000 Aug;108(4):261-7. doi: 10.1034/j.1600-0722.2000.108004261.x. PMID: 10946759.
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[7] Penttinen MA, Virtanen J, Laaksonen M, Erkkola M, Vepsäläinen H, Kautiainen H, Korhonen P. The Association between Healthy Diet and Burnout Symptoms among Finnish Municipal Employees. Nutrients. 2021 Jul 13;13(7):2393. doi: 10.3390/nu13072393. PMID: 34371901; PMCID: PMC8308766.
[8] Burn-out an “occupational phenomenon”: International Classification of Diseases
[9] https://mentalhealth-uk.org/burnout/#section-3
[10] Ahola, K. (2007). Occupational burnout and health.
[11] Ahola, K. (2007). Occupational burnout and health.
[12] Jenny Kling, Robert Persson Asplund, Örjan Ekblom, Victoria Blom, Psychological responses to acute exercise in patients with stress-induced exhaustion disorder: a cross-over randomized trial, BMC Psychiatry, 10.1186/s12888-025-06484-1, 25, 1, (2025).
[13] Gorter RC, Eijkman MA, Hoogstraten J. Burnout and health among Dutch dentists. Eur J Oral Sci. 2000 Aug;108(4):261-7. doi: 10.1034/j.1600-0722.2000.108004261.x. PMID: 10946759.
[14] Tenev, V. (2024). Undiagnosed ADHD and Burnout Syndrome–is Untreated ADHD A Risk Factor for Burnout Syndrome. Inf J Neuropsy Beh Sci, 5(1), 1-2.
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[16] Penttinen MA, Virtanen J, Laaksonen M, Erkkola M, Vepsäläinen H, Kautiainen H, Korhonen P. The Association between Healthy Diet and Burnout Symptoms among Finnish Municipal Employees. Nutrients. 2021 Jul 13;13(7):2393. doi: 10.3390/nu13072393. PMID: 34371901; PMCID: PMC8308766.
[17] Jenny Kling, Robert Persson Asplund, Örjan Ekblom, Victoria Blom, Psychological responses to acute exercise in patients with stress-induced exhaustion disorder: a cross-over randomized trial, BMC Psychiatry, 10.1186/s12888-025-06484-1, 25, 1, (2025).
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[33] Lopresti AL, Hood SD, Drummond PD. A review of lifestyle factors that contribute to important pathways associated with major depression: diet, sleep and exercise. J Affect Disord. 2013;148(1):12–27
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Disclaimer: The views and opinions expressed in this blog post are those of the author and do not necessarily reflect the official policy or position of any professional organization or guidelines. The information provided is for educational and informational purposes only and is not intended as a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your therapist or other qualified health provider with any questions you may have regarding a medical or mental health condition.