Simple Strategies to Manage Burnout

Burnout is a psychological syndrome that develops in response to chronic workplace stress. Research shows it can impact mental and physical health, increase substance use, harm relationships, and reduce productivity. Understanding burnout and taking proactive steps can help restore balance, prevent long-term effects, and support wellbeing.

What Are the Signs of Burnout?

Burnout manifests in three key dimensions:

1. Emotional Exhaustion

• Feeling constantly drained and tense
• Inability to recover after work
• Dread or anxiety about going to work each day

2. Depersonalisation

• Negative attitudes or detachment from clients, colleagues, or customers
• Treating others as tasks or objects rather than people
• Emotional distancing as a coping mechanism

3. Reduced Personal Accomplishment

• Feeling inadequate or unsuccessful in your work
• Lowered self-esteem and dissatisfaction with professional achievements

If you notice these signs most days over weeks or months, it may indicate clinical burnout rather than temporary stress.

Why Am I Experiencing Burnout?

Burnout often occurs when there is a mismatch between a person and their work environment. Key contributing factors include:

• Workload: Excessive job demands or pressure to meet targets
• Control: Limited decision-making or autonomy over work tasks
• Rewards: Lack of recognition, financial or social incentives
• Community: Weak relationships with colleagues or managers
• Fairness: Perceptions of inequality, lack of trust, or poor workplace culture

Strategies to Manage Burnout

Addressing burnout requires a combination of workplace adjustments and self-care practices.

Workplace Strategies

• Reconnect with your career goals and values: “Why did I choose this role?”
• Set boundaries and respect work hours
• Clarify job expectations and responsibilities
• Maintain a consistent schedule and avoid work outside of hours
• Design a comfortable and functional workspace
• Break tasks into manageable steps and schedule regular breaks
• Seek support from supervisors or colleagues
• Engage in professional development to build competence and confidence

Individual Self-Care Strategies

• Healthy lifestyle: Exercise, balanced diet, and good sleep hygiene
• Leisure activities: Regular hobbies, holidays, and fun experiences
• Relaxation practices: Meditation, reading, baths, or other calming routines
• Relationships: Spend quality time with friends and family
• Professional support: Consult your GP or a psychologist if burnout persists

Frequently Asked Questions About Burnout

1. How do I know if I’m experiencing burnout?
Signs include emotional exhaustion, detachment from work or people, and reduced feelings of accomplishment. Persistent symptoms affecting daily life indicate possible burnout.

2. Can burnout affect my physical health?
Yes. Burnout can contribute to headaches, sleep problems, gastrointestinal issues, high blood pressure, and increased risk of illness.

3. How long does it take to recover from burnout?
Recovery depends on the severity of burnout, lifestyle adjustments, and professional support. Many people notice improvements within weeks of consistent self-care and workplace changes, but full recovery may take months.

4. Can a psychologist help with burnout?
Absolutely. Psychologists use evidence-based approaches like Cognitive Behavioural Therapy (CBT), stress management, and resilience training to reduce burnout and restore wellbeing.

5. What is the difference between stress and burnout?
Stress is often short-term and motivates action. Burnout is chronic, leading to emotional exhaustion, detachment, and reduced personal accomplishment.

When to Seek Professional Help

If you are experiencing persistent burnout symptoms that affect your work, health, or relationships, professional support is recommended.

• Consult a psychologist to explore strategies for stress management, coping, and emotional regulation.
• To consult with a CBT Professionals psychologist, download our referral form and take it to your GP appointment.

Disclaimer: This content is for educational purposes only and is not a substitute for professional medical advice. Always consult a registered health professional for diagnosis and treatment.