Cold, broke and riddled with guilt at falling at the first hurdle with your New Year resolutions? If so, you’re not alone as so-called Blue Monday looms, dubbed the most depressing day of the year. 

Although the date is admittedly little more than a PR stunt originally devised to encourage Brits to book holidays, most of us can relate. Mental Health UK’s 2024 report for burnout in the UK reveals that one in five working adults needed to take time off work in the past year due to poor mental health caused by pressure or stress. 

And burnout-related symptoms across the accountancy profession are rife, according to a report published in November by caba, the occupational charity for ICAEW members. Based on a study of more than 300 UK chartered accountants across accountancy bodies, it found that panic attacks and insomnia have become increasingly common among chartered accountants. 

Meanwhile, one third of respondents had either been diagnosed with or self-identified with depression and three quarters said they had experienced a form of burnout, including exhaustion, detachment or decreased job performance over the past 12 months.

Two in five respondents indicated that symptoms of burnout had impaired their ability to do their job or caused them to take time off. The same proportion said they’d considered changing careers or leaving the professionbecause of feelings of burnout.

Excessive workload came out as number one contributor to feelings of burnout (46%), followed by work-life imbalance (45%), monotonous or unchallenging work (32%) and a lack of support from supervisors (31%).

For those who had experienced burnout-related symptoms, 42% said that they found taking time off work helped them to recover. A further 35% said they’d reduced their working hours, while 25% said they’d sought support from their peers.

Cristian Holmes, caba Chief Executive, says although accountancy is a highly respected and rewarding career choice, for some the long working hours and tight deadlines can make for a high-pressure environment, which can sometimes lead to the physical, emotional and behavioural symptoms we often associate with burnout.

“We would urge everyone struggling with feelings of burnout to reach out – whether that’s to a loved one, a friend, a member of their community, or to us. You’ll find that no matter how low you’re feeling there’s always someone there to support and guide you. You’re never alone,” Holmes says.

Coach and resiliency-training expert Beth Benatti Kennedy is the author of books including Career ReCharge: Five Strategies to Boost Resilience and Beat Burnout. She has these tips to help beat the blues.

Put your oxygen mask on first. If you have a role as an adviser, manager or team leader, it is essential to first take care of yourself before you can take care of others, to support your team with quality guidance and support. “This requires you to ensure that you have the necessary fuel for physical, mental, and emotional well-being,” Benatti Kennedy says.

Begin your day with morning intentions. Positive affirmations can unleash your creativity, open your mind and energize you for the day, she says. “Think about what you would like your day to look like and how you want to feel, for example calm and confident, patient and focused, or energised and strategic.”

Celebrate the small wins. At the end of every week or once a month, schedule time to write down your achievements. Don’t wait to do this just for the major accomplishments – recognise even small wins as they contribute to building your brand, your reputation and your resilience. Ask yourself, ‘What impact did I make this week or month?’. 

Adam Levine, Founder of performance coaching company InnerXLab, says for chartered accountants heading back into demanding environments after the festive break, it’s important to build a personal mental escape. 

Start by shifting your mindset. See each challenge as a game instead of a problem, Levine says. “This change helps spark curiosity, keeping you motivated and engaged. Setting small daily goals can also help reduce stress. Reward yourself for hitting these milestones. It’s a simple way to stay focused and keep your energy up.”

Build connections with others. Accountants often work alone, but having a supportive office environment can make a big difference. Creative team activities, such as LEGO Serious Play, can boost both creativity and teamwork, turning stress into something more empowering, Levine says.

Don’t underestimate the power of nature. “Taking a walk or stepping outside for a moment can give you a much-needed break from the screen. The switch from digital to natural surroundings is a simple way to refresh your mind,” Levine says.

Health Psychologist Dr Ravi Gill is also an advocate for stepping away from the screen.
Take regular breaks. It’s not about being lazy, but about giving your mind a chance to reset. “It’s easy to lose track of time during long stretches of analysis or reporting. Use techniques like the Pomodoro Method – work for 25 minutes and take a five-minute break – to stay productive while giving your mind regular rest,” he says. “Step away from your desk to stretch, hydrate, or take a short walk,” 

Set clear work/life boundaries. Chartered accountants often work long hours, especially during tax season or audit deadlines. It can be helpful to establish clear boundaries by defining your work hours and sticking to them; this also helps to manage expectations from those around you, he says. Avoid checking emails or answering calls after hours to ensure you recharge fully outside of work.

Maintain physical and mental well-being. “Incorporate regular exercise, healthy meals and sufficient sleep into your routine,” Gill says. “Engage in activities such as yoga, meditation, or hobbies to decompress after a busy day.”

As part of its ongoing commitment to supporting the mental and financial health of ICAEW members, caba has launched a new Burnout Support Hub featuring video interviews with ICAEW accountants about their own experience of burnout and chronic stress, as well as helpful online resources.