Burnout is something many people in policing talk about, but it's important to know that burnout is not a mental health condition. Instead, it is a state of physical, emotional and mental exhaustion caused by prolonged or excessive stress.
Burnout often develops gradually over time when people feel overwhelmed, emotionally drained and unable to keep up with ongoing demands. Left unaddressed, it can affect physical health, relationships, work performance and overall wellbeing.
Whilst some stress can be helpful and motivate us to perform well, long-term stress can have a negative impact on both physical and mental health.
Research suggests that factors contributing to burnout in policing may include long hours, shift work, lack of support, poor work-life balance, high workloads and repeated exposure to difficult situations.
Burnout is generally made up of three elements:
Feeling exhausted
Becoming detached from work
Reduced performance and effectiveness
Feeling tired or drained most of the time
Feeling overwhelmed
Feeling helpless, trapped or defeated
Having a negative outlook
Loss of motivation
Feeling detached or isolated
Feeling like you're no longer making a difference
Increased procrastination
Difficulty concentrating
Reduced satisfaction or achievement
Headaches
Stomach problems
Sleep difficulties or insomnia
Burnout can affect people differently, and symptoms often build up gradually rather than appearing all at once.
People who regularly support others through difficult situations may also experience compassion fatigue.
Compassion fatigue happens when burnout combines with the emotional impact of caring for or helping people who have experienced trauma. Because police officers and staff are regularly exposed to distressing incidents, they can be at greater risk.
Signs of compassion fatigue can include:
Emotional exhaustion
Irritability or anger
Difficulty feeling empathy
Feeling detached from others
Difficulty making decisions
Poor sleep
Changes in weight
Increased sickness absence
Reduced enjoyment of work
Using alcohol or other unhealthy coping strategies
Compassion fatigue can affect relationships, wellbeing and job performance if left unaddressed.
The early signs of burnout can sometimes look similar to depression, anxiety or stress-related illness.
If symptoms are affecting your work, home life, relationships or wellbeing, it's important to seek support early. Speaking to a GP or healthcare professional can help identify what's going on and ensure you get the right support.
Burnout itself isn't treated with medication, but a healthcare professional can help rule out other conditions and discuss strategies to help you recover.
One of the most effective ways to manage burnout is by making small lifestyle changes.
Try building a daily routine that includes:
Regular meals
Time to rest and recharge
Physical activity
Time with family and friends
Activities you enjoy outside of work
Having something positive to look forward to can also make a big difference.
When we're stressed or overwhelmed, it can be tempting to keep taking on more responsibilities.
Learning to say no can help prevent stress from building up further. Remember, protecting your time and energy isn't selfish — it's an important part of maintaining your wellbeing.
You don't need to justify every decision. It's okay to explain that you don't have capacity right now.
Looking after your body can have a significant impact on how you feel emotionally.
Try to:
Eat regular balanced meals
Stay hydrated
Reduce excess caffeine and sugar
Be physically active where possible
Avoid relying on alcohol or substances to cope
Even small changes can improve energy levels and resilience over time.
Sleep is essential for recovery and wellbeing.
If possible, try to:
Keep your bedroom cool, dark and quiet
Avoid screens shortly before bed
Create a calming bedtime routine
Use blackout blinds if shift work affects your sleep
Good quality sleep can help reduce stress and improve both mood and concentration.
Sometimes the people around us notice we're struggling before we do.
If you're worried about someone, check in with them and ask how they're doing. Avoid trying to fix everything immediately. Often, simply listening and showing you care can make a big difference.
People experiencing burnout often feel unable to stop, even when they're exhausted.
Encourage your loved one to take annual leave, have regular breaks and spend time doing things they enjoy away from work. Even a short break can help someone begin to recharge.
Everyone responds to stress differently.
Rather than assuming what someone needs, ask them directly. Some people may want practical support, while others may simply need someone to listen.
Working together can help you identify what support feels most useful.
Many people experiencing burnout feel isolated or believe they should simply cope.
Remind them that support is available through:
Family and friends
Their employer
Occupational health services
Counselling and talking therapies
Their GP
Police charities and wellbeing services
Early support can help prevent burnout from becoming more severe.
The 24/7 Mental Health Crisis Line is an independent and confidential service for anyone working in policing experiencing a mental health crisis or suicidal thoughts.
If you’re in crisis, and need help now, call 0300 131 2789
If someone is at immediate risk of harm, call 999 or seek emergency medical assistance.
Learn meditation and mindfulness skills from world-class experts and develop tools to help you focus, breathe, stay calm, and find balance in your life.
Struggling with anxiety or depression? If life feels overwhelming, TalkLife offers peer support and a community of like‑minded people to talk to.
Through user self-assessments, the Provider Resilience app calculates an overall resilience rating as well as ratings for compassion fatigue, burnout, and secondary traumatic stress, allowing users to monitor their professional quality of life over time.
Calm is a leading app for meditation and sleep with guided meditations, sleep stories, breathing programs, masterclasses, and relaxing music.
NHS: Stress and burnout support
Mind: Managing stress and wellbeing
Rethink Mental Illness
SANE
Your GP or Occupational Health service
If your partner, family member or friend works in UK policing, let them know there are lots of online resources on the Oscar Kilo website. They will need an Oscar kilo account to access the majority, an OK account can be created here by anyone with a .police.uk email address.
The resources on this page aim to directly support the mental health and wellbeing of everyone who works in policing.
Whether you're an officer, staff member or volunteer - whatever your role - there's material to support your mental health and physical health along with some bespoke toolkits for specific roles.