Beating Burnout: Gentle Strategies for Recognising and Recovering from Workplace Stress
Recognising the Symptoms of Burnout
Burnout doesn’t usually arrive all at once—it tends to creep in quietly, often disguised as just ‘another tough week’. Yet, recognising the early warning signs can make all the difference in taking back control before things spiral further. Knowing what to look for helps you respond with greater self-compassion and practical steps.
Persistent fatigue: Feeling constantly drained, even after what should’ve been a good rest?
Lack of enthusiasm: Noticing a dip in your motivation, or that things you once enjoyed at work now leave you flat or indifferent?
Reduced productivity: Completing tasks takes longer, and your usual level of output seems harder to reach.
Frequent minor illnesses: Catching colds, headaches, or getting run down more often than usual?
Withdrawal: Pulling back from colleagues, social activities, or even friends outside of work.
These symptoms aren’t just ‘all in your head’. Prolonged workplace stress can take a toll on both mind and body—affecting everything from concentration and mood, to sleep patterns and immune function (Salvagioni et al., 2017; Bianchi et al., 2018).
You might notice you’re catching every bug going around your office, or find yourself snapping at loved ones over small things. Psychologically, burnout is linked with increased risk of depression and anxiety, and physically, it can mean trouble sleeping, headaches, and ongoing tension. Early recognition is your opportunity to pause and gently intervene—making it one of the most important steps towards meaningful recovery (Heffron et al., 2018).
Beating Burnout: Gentle Strategies for Recognising and Recovering from Workplace Stress
Immediate Recovery Strategies
If you recognise burnout smouldering beneath the surface, it’s vital to act early — think of these first steps as a circuit-breaker. Small, immediate shifts can help you stem the overwhelm and start reclaiming some breathing space.
Set Clear Work-Life Boundaries: If work has expanded to fill every crevice, now’s the time to draw the line. This might mean communicating to your team that you’re logging off at a set time, muting notifications, or even closing the laptop with more ceremony than usual. Creating these sacred boundaries helps your brain switch off and signals to others that you’re prioritising your wellbeing.
Try a Digital Detox (After Hours): For most Australians, work emails and Teams or Slack pings don’t need an instant reply after 5pm. Consider deleting work apps from your phone for the weekend. Research from the ABC found that even temporary breaks from screens lead to better sleep, less stress, and more real-world connection.
Prioritise Restorative Activities: Burnout thrives on exhaustion, so refuelling matters. Sleep is foundational — aim for regular bedtimes and wind-down rituals. Even gentle movement like a walk outdoors, yoga, or a swim at your local pool will help. These activities release tension and reset your nervous system, starting the journey back to resilience.
Focus on Quick Wins: Sometimes, the smallest wins make the biggest impact. Maybe it’s a midday cuppa in the sun without your phone, cooking a nourishing meal, or simply saying no to non-essential meetings. Give yourself permission to do less, not more, right now.
Everyone’s version of “rest” looks different, so tune into what genuinely soothes or energises you. Start where you are, and notice the effect of intentional, small pauses.
Long-Term Recovery and Prevention
Once you’ve steadied yourself and the immediate floodwaters of burnout start to recede, it’s time to focus on sustainable change. Long-term recovery isn’t just about patching things up; it’s about new habits and fresh conversations that protect your wellbeing down the track.
Open Up Conversations With Your Employer: Most Australian workplaces now acknowledge that burnout is real — and addressing it openly is not just OK, but necessary. Proactively discuss workload expectations with your manager. Ask for prioritisation guidance: What’s truly urgent, and what can wait? This takes courage, but clear, respectful conversations are key to achieving lasting change.
Respectfully Say No Where Needed: The ability to politely decline non-essential projects or out-of-scope tasks is a powerful burnout prevention tool. Try language like, “I’d love to help, but my current capacity won’t allow me to give this the attention it needs.” This isn’t being difficult — it’s being responsible to yourself and your team in the longer run.
Explore Employee Assistance Programs (EAP): Many Australian companies and organisations offer confidential short-term counselling or coaching through EAPs. These services can offer guidance, validation, and strategies to navigate work pressures, often at no cost to you. If your workplace has an EAP, don’t be afraid to use it — it’s there for these very challenges.
Review Your Personal Wellness Toolkit: Over time, you’ll need more than just tactical rest; think about your broader support system. This could be cultivating hobbies, investing in connections that fill your cup, or learning mindfulness-based techniques. Prevention is often about regular self-check-ins and gradual recalibration, not waiting until you’re depleted.
Burnout recovery doesn’t happen overnight, but small, sustained changes — especially those supported by your workplace and personal support network — can help you build a future-proof buffer against stress.
The Role of Professional Support
Even with stronger boundaries and healthy routines in place, there are times when professional support is the wisest option. Burnout can leave us feeling isolated, stuck, and unsure where to turn; that’s exactly where talking to a psychologist or mental health professional comes in.
Evidence-Based Support: Australian psychologists are trained in research-backed approaches such as cognitive-behavioural therapy (CBT), mindfulness-based interventions, and stress management strategies. These aren’t just buzzwords — they’re practical tools for understanding and managing the unique stressors leading to burnout (APS on Burnout).
A Safe Space to Decompress: A skilled psychologist supports you to explore your burnout journey without judgement. This isn’t about “fixing you” — it’s about making sense of what’s happened, developing tailored coping mechanisms, and planning steps that feel practical and sustainable for your life.
Medicare Rebates for Therapy: For many Australians, finances can be a barrier to seeking help. Under the Better Access initiative, if your GP refers you via a Mental Health Care Plan, you may be eligible for Medicare rebates for sessions with a registered psychologist — making professional support a practical reality for more people.
If you’re struggling with burnout and finding self-management overwhelming, reaching out for professional help is a sign of strength, not failure. Compassionate, evidence-based support is available — and you’re not alone in your recovery journey.
Conclusion: Taking Empowering Steps
Burnout can feel overwhelming, but it’s important to remember that experiencing it is not a sign of personal weakness or failure. It’s an understandable response to sustained workplace pressure—a natural human reaction that deserves serious, compassionate support. If you’ve recognised yourself in the experiences described, know that recovery is genuinely possible, and there’s a pathway forward that doesn’t have to be walked alone.
Burnout is manageable: With timely recognition and the right strategies, you can regain wellbeing and balance.
Small steps matter: Building in gentle routines, setting clearer boundaries, and prioritising rest and connection can truly help.
Support and resources are available: Open communication at work, exploring Employee Assistance Programs, and accessing professional support (including Medicare-funded sessions in Australia) can make a meaningful difference.
Self-compassion is key: Being kind to yourself through this process is not just helpful—it’s vital for recovery and resilience.
Treat burnout as you would any other health issue: with patience, understanding, and the willingness to reach out for support when you need it. Many Australians experience workplace stress and burnout, and together, we’re growing better at recognising and addressing it. By taking small, empowered steps—and knowing you’re not alone in the process—you’re already on the path to moving through burnout and rediscovering your strength (Maslach & Leiter, 2017; Hakanen & Schaufeli, 2018).
