How our team keeps burnout at bay

Burnout's a big deal these days. According to Mental Health UK, 91% of UK adults have felt high or extreme stress in the past year, and one in five have taken time off because of it.

While a bit of stress can keep us on our toes, too much for too long can lead to burnout – a state where you're physically, mentally and emotionally drained.​

At Urban, we get that tackling stress head-on is crucial. So, we chatted with our team to find out how they spot the early signs of stress and what they do to keep burnout at bay.​

Stress vs burnout: what's the difference?

It's important to know the difference between stress and burnout:​

• Stress: Often short-term, popping up when there's a lot on your plate. You might feel anxious but believe that once things settle, you'll be okay.​
  

• Burnout: This is what happens when stress sticks around too long. You end up feeling exhausted, detached, and like nothing you do makes a difference.​

As the British Association for Counselling and Psychotherapy puts it, "Stress tends to be characterised by over-engagement and is associated with overactive emotions, whereas burnout is characterised by disengagement and emotions that are muted." (BACP)​

Spotting the signs

Catching burnout early can make a big difference. Here are some signs to watch for:​

• Physical signs: Feeling tired all the time, headaches or changes in your sleep.​

• Emotional signs: Being more irritable, feeling detached or thinking you're not achieving anything.​

• Behavioural changes: Avoiding responsibilities, procrastinating or noticing your performance slipping.

How our team manages stress

We asked some of the Urban HQ team to share their tips for managing stress before it turns into burnout.

Elsa: "Hobbies give you purpose outside of work"

"In the early days of Urban, I was burning the wick at both ends – first at the office and last to leave. There was no time left for anything else. Deciding to learn how to make clothes gave me a purpose beyond work and helped me structure my time to feel less always on.

Since then and becoming a parent, I'm even more structured with my time and also have less of a perfectionist attitude – knowing done is better than perfect.

I still love sewing when I can, teaching my toddler the basics too and making clothes for her dolls, as well as swimming as a physical outlet for stress." - Elsa, chief marketing officer

Alex: "Little glimmers" make all the difference

"Small habits stacked into my day can make such a huge difference to ease any stress! This can be waking up a little bit earlier to enjoy a peaceful morning with a cup of tea before work starts, making sure I have a lovely lunch to look forward to, or making dedicated plans after work to ensure I properly switch off.

The plans don't have to be huge – going to the gym, having a long walk, or finishing that last chapter of the book I've been reading! I find creative tasks, or anything that means I'm making something with my hands, super therapeutic. These little glimmers have such a positive impact and really make me take time to slow down, refocus, and prioritise my own wellbeing." - Alex, onboarding & quality manager

Charmain: "Find an outlet for everyday stress"

"I differentiate burnout from stress. To me, burnout is a sustained period (months or years) of feeling under immense stress and pressure to the point where you need to take a permanent break.

Stress just fluctuates with workload and personal life worries. So to alleviate stress and regain composure and perspective, a good long walk or run somewhere close to nature helps me, followed by a long, hot bath." - Charmain, CEO

Ash: "Remember the basics"

"I’m a busy working mum: managing a career, two young ones full of energy, and a puppy dog with an attitude! Sometimes the feeling of burning out can creep up on me, but I’ve learnt to spot the early signs. For me, it’s usually about running out of energy, snacking too much, and spending so much time looking after others that I can forget to look after myself.

The most important thing is doing something about it before it becomes a problem. I go back to basics: I make sure I’m looking after my wellbeing, prioritising doing some exercise, making better choices with what I eat, and finding time for myself whether that’s reading a book, watching a Netflix show, or meeting with my friends for a chat. The puppy provides good therapy too; she’ll drag me outside for fresh air and walks even on the days I’d rather stay home!" - Ash, senior CRM executive

Alice: "Care less, connect more"

"In my 20s I struggled massively with anxiety and perfectionism, with many a night's sleep lost to overthinking minor work problems. I probably wouldn't have listened at the time, but if I could speak to my former self I'd simply say: "care less". Doing so has conversely made me do better at work because I'm less scared of making mistakes and more present in conversations – not just worrying about saying the 'right' thing next.

Anxiety can also mean you retreat socially and keep stresses to yourself. Building community in my 30s through hobbies (I love gardening at my allotment, pottery and running) has been a huge antidote. It's a pressure-free way to connect with others and realise you're not alone in finding modern life hard." - Alice, head of brand and creative

Peter: "Spend time with loved ones"

"I know burnout is approaching when my motivation begins to dip, and small tasks seem more challenging. When that happens, I take myself away from my desk to concentrate on something non-work related. Spending time with my kids at the end of the day helps to ground me and reminds me what’s really important, helping me reset and regain perspective." - Peter, head of customer support and operations

Tips to keep stress in check:

Here are some straightforward ways to manage stress and avoid burnout:​

• Look after yourself: Regular exercise, eating well, and getting enough sleep can make a big difference.​

• Set boundaries: Keep clear lines between work and personal time to avoid overdoing it.​

• Reach out: Talk to friends, family, or professionals if you're feeling overwhelmed.​

• Be mindful: Practices like meditation or deep breathing can help you stay present and reduce anxiety.​

• Take breaks: Short, regular breaks during work can help you recharge.​

Need support? Here's where to turn

If stress or burnout is getting too much, there are places in the UK that can help:​

• Shout 85258: A free, confidential, 24/7 text support service. Just text 'SHOUT' to 85258.​

• Mind: Offers advice and support for anyone experiencing mental health problems. Visit Mind's website for more info.​

• CALM (Campaign Against Living Miserably): Provides support for men facing mental health issues. Call 0800 58 58 58 or use their webchat, available 5pm to midnight, 365 days a year.