Burnout: How to Prevent it, How to Recover

In Australia we pride ourselves on hard work, whether we’re on a construction site, in an office or juggling a varied lifestyle. Sometimes though, life can feel like a grind and it can all feel like it gets too much. If someone is running on empty for too long to the point where they just can’t continue physically, mentally and emotionally, and they have to stop – that’s burnout. 

The Burnout Phenomenon

Burnout is officially classified by the World Health Organisation as an “occupational phenomenon”. It’s not a medical condition but it’s more common than you’d think, and it can happen to anyone. In Australia, a 2023 Safe Work Australia report showed that 92% of workers experience workplace stress which is a leading contributor for burnout. It’s not only in the workplace, burnout can also happen at home. A survey by Microsoft found that 41% of remote workers feel burned out due to an inability to unplug from work and the blurring of personal and professional boundaries. A stay-at-home parent can also experience burnout from factors such as being in a high demand role, dealing with stress, monotony, limited social variety, and feeling undervalued and overworked. Burnout isn’t just being tired after a long day, It’s a state of physical, mental and emotional exhaustion caused by prolonged stress and over-extension. If someone feels burned out, they feel drained, overwhelmed and disconnected—not just from their job but from themselves and others. It’s more than ‘needing a holiday’, it’s feeling like they can’t keep on working, even after a break.

Who Does It Happen To?

Burnout affects people across all industries, with healthcare workers, teachers and tradespeople often reporting higher rates due to the high-pressure nature of their job, with some studies showing rates as high as 70% in healthcare. Burnout can often happen to those who:

• Have demanding, high pressure jobs  
• Work long hours without proper breaks
• Feel undervalued or unsupported in their role
• Juggle work with family and personal commitments, leaving little time for self-care
• Feel the desire to overachieve, strive for perfection or struggle to say ‘no’

Millennials and Gen Z workers, who are mostly in their 20s and 30s (born after 1980), are particularly affected by burnout, often due to a mix of demanding workloads, financial pressures and blurred boundaries between work and life in a digital age. Burnout can also be ‘contagious’ and spread in high-stress environments. When one person is overwhelmed, their stress can impact coworkers, creating a cycle of negativity and disengagement.

Signs of Burnout

Burnout can creep up slowly but there are common signs. Physically it can show as sudden fatigue, headaches, trouble sleeping or even feeling sick often. Mentally it can affect our ability to concentrate, lead to forgetfulness or make us feel ‘foggy’. Emotionally it can result in us feeling irritable, detached, feeling stuck or hopeless, perhaps losing a sense of purpose or starting to dread work. In our behaviour it can lead to us avoiding responsibilities, withdrawing from social situations or turning to unhealthy coping mechanisms such as drinking or overeating. Burnout symptoms can relate to, as well as resemble, depression or anxiety. This overlap makes it important to get a proper diagnosis from a professional if concerned.

11 Ways to Prevent Burnout

Preventing burnout is about working smarter and taking care of yourself physically, mentally and emotionally. Here are a few ways to give yourself a great chance of staying healthy, energised and motivated on a daily basis:

1. Prioritise Sleep 

Aim for 7-9 hours of quality sleep per night, depending on what your body needs. Keeping a regular sleep schedule can help the body to efficiently rest and recover. It may help to incorporate a wind-down routine before bed, like reading, meditating or listening to a podcast or audiobook.

2. Take Regular Breaks

One technique is to work in bursts, such as doing 25 minutes of focused work and then taking 5 minutes outside being in nature, stretching and allowing for a calm mind in that ‘off-time’. 

3. Stay Active, Stay Hydrated and Eat Well

It sounds simple but it can be good to remember. To reduce stress, boost energy and care for our body, doing at least 20-30 minutes of exercise daily, it could be walking, cycling, swimming, dancing or any activity you enjoy, can be beneficial. Drinking enough water throughout the day can help us to to stay energised and focused, together with eating balanced meals with whole grains, lean proteins, fruits, and vegetables to fuel our body and brain. 

4. Cultivate Supportive Relationships

Sometimes we can feel better by spending quality time with family, friends or colleagues. We can share our feelings and hear new perspectives. It can also help to have strong relationships we  can rely on during challenging times.

5. Focus on What You Can Control

Be aware of the tasks or stressors that are outside of your control and try to let them go. Focus your energy on areas where you can make a difference. If you feel that you have a big task, break it into smaller, manageable steps and take it one small step at a time.

6. Remember Appreciation

Each day, at any time, think about 3 things for which you’re appreciative. Having a thankful moment can shift your mindset and help you focus on the positive.

7. Plan Your Day with an Active Approach

Start each day with an action list that prioritises the most important tasks. Incorporate downtime for relaxation, hobbies or social and family time.

8. Set Boundaries

Learning to say a kind ‘no’ to excessive commitments that make you feel overextended, either for work, family or with friends, can be helpful. We can often overlook self-care and even setting small boundaries for ourselves can help, such as avoiding using screens, especially for work, outside of working hours. 

9. Learn Stress-Reduction Techniques

Some ways to reduce stress are by actively calming your body, your breath and your mind. With the body, we can mentally scan the outside of our whole body from the top of our head to the ends of our toes. Another exercise is with the breath, we could try a practice in which we breath in for 3 or 4 seconds and then breath out for 6 or 8 seconds, doubling the length of the in breath. Being aware of our stress levels can also remind us stay more calm. 

10. Seek Professional Help if Needed

If you’re feeling overwhelmed, consider speaking with a psychologist, counselor or doctor for support, or call a local supportline. 

11. Start and End the Day with a Pause for Relaxation

Yo could enjoy 10 minutes, or more, at the start and end of each day, allowing yourself to pause and take a moment to yourself. You may want to just sit in silence and breath gently, listen to music, do a relaxing activity, read, medidate or even reflect on your accomplishments and what you’re looking forward to, taking the moment to remember and reconnect with yourself.

What to Do If Burnout Happens

If you’re already feeling burnt out, it’s time to hit the brakes:

• Acknowledge it: Recognise that you’re burnt out. It’s not a sign of weakness.
• Take a break: This might mean taking a few days off, taking a holiday or reducing your hours temporarily.
• Seek support: Reach out to a GP, psychologist or counsellor who can discuss options for a recovery plan.
• Evaluate your workload: Consider how it could be for you and the people around you if you delegated some of your tasks, set yourself more achievable expectations or worked out the best ways for you to do the essential parts of your job.

Life After Burnout

The recovery from burnout is a process but the good news is that life after burnout can be better than before. Many people find they become more aware of their limits and learn to prioritise their well-being. They create healthier work-life boundaries and focus on what truly matters. A strong recovery involves focussing on rebuilding your physical health, mental calmness and clarity, and regaining a feeling of emotional balance. Gradually work and responsibilities are reintroduced at a sustainable pace. Burnout isn’t the end—it’s a wake-up call. It’s a chance to reassess, recover and come back stronger.