This month is Mental Health Month, a national event which aims to improve community awareness and interest in mental health and wellbeing.
The theme for 2024 is “it’s time to talk about mental health” and we’ve asked our Mental Health and Wellbeing teams to talk about breaking down stigma, seeking support and the importance of early intervention.
To kick off our Mental Health Month articles, Senior Psychologist Kim Haebich is talking about burnout, how it’s more than feeling stressed out and how to prevent burnout.
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In today’s world, where constant connectivity, rising expectations, and long work hours have become the norm, burnout is becoming all too familiar. And it’s not just a trendy catchphrase – it’s a legitimate occupational phenomenon. The World Health Organization (WHO) officially recognises burnout as the result of chronic workplace stress that hasn’t been properly managed. It’s not just about being tired; burnout is more like a slow, creeping exhaustion that affects you mentally, physically and emotionally.
It’s so much more than feeling “stressed out.” But how can you tell if you’re genuinely burnt out, and more importantly, how can you stop it from taking over your life?
What exactly is burnout?
Burnout feels like you’re running on empty, no matter how much sleep or time off you get. It’s a mix of energy depletion, growing detachment from your job, and feeling like you’re not accomplishing anything at work—no matter how hard you try. And this can affect everyone, whether in paid employment or unpaid roles, balancing a dozen daily demands.
You might experience the following.
- Constant fatigue: You’re drained, even after a full night’s rest.
- Mental fuzziness: Tasks that were once easy feel nearly impossible to focus on.
- Emotional detachment: You start feeling disconnected—not just from work but from life in general.
- Productivity plunge: You’re barely scraping by and doing the bare minimum just to survive the day.
- Irritability or frustration: Every little thing gets on your nerves.
- Losing passion: The work (or activities) that used to excite you feel like a chore.
If these resonate with you, it’s time to start taking burnout seriously.
The real impact of burnout on your fife
Burnout doesn’t just affect how you perform at work – it has a ripple effect on your entire life.
- Mental health: It can manifest as anxiety, depression, or just a relentless sense of being overwhelmed that never quite goes away. You’re constantly “on,” even when you’re not at work.
- Physical health: Think chronic fatigue, headaches, insomnia, or even frequent colds and illnesses because your immune system gets hit hard. Over time, if burnout goes unchecked, it can lead to more severe conditions, like cardiovascular diseases.
- Work performance: If you’re burnt out, it’s hard to stay motivated. Your creativity drops and your productivity takes a nosedive. It’s not just about doing less – it’s about the quality of your work suffering, too. Over time, this can affect your job satisfaction, career progression and even your job security.
Professions at higher risk
While burnout can hit anyone, certain fields are breeding grounds for it. Jobs that demand long hours, constant emotional involvement, or intense pressure are especially prone to burnout. Think about these professions.
- Healthcare professionals: Whether you’re a nurse, doctor, or therapist, you’re often putting others’ needs ahead of your own. The emotional toll of patient care, paired with long shifts, can wear you down quickly.
- Teachers: Managing classrooms, lesson plans, and students’ emotions means educators are constantly “on.” The weight of shaping young minds is often paired with administrative overload.
- Tech professionals: In tech, you’re under pressure to stay up-to-date with rapidly advancing technologies. Add constant deadlines and the demand for innovation, and burnout is a given if you’re not careful.
- Managers: The high-stakes and high-pressure environment in the corporate world often result in burnout among managers. The constant need to perform, meet targets, and navigate complex organizational dynamics can be overwhelming.
- Service industry workers: In the culinary industry, long hours, high-stress environments, and demanding customers are common. The physical and mental demands of the job, combined with the pressure to consistently deliver exceptional results, make chefs and restaurant workers prone to burnout.
Now think about your stage of life and what demands do you have at home? Young children, elderly parents that need support, financial stressors. All these contribute to your overall stress levels and these demands, even without having to work, can lead to burnout on their own!
How to prevent burnout
Burnout isn’t inevitable, but it requires consistent effort to manage. Here are a few practical tips to prevent it.
- Set boundaries: In a world of 24/7 emails, social media, and notifications, disconnecting is tough—but crucial. Set clear work hours and actually stick to them. Turn off work notifications when you’re off the clock and don’t let work seep into your personal time.
- Take breaks: You know the saying: “You can’t pour from an empty cup”. Take regular, short breaks throughout your day to recharge. Even a five-minute breather can reset your brain and keep burnout at bay.
- Protect your “me time”: Self-care isn’t just about bubble baths and Netflix binges (though those are nice, too). Find activities that fill your cup — whether that’s reading, exercising, or simply taking a walk in nature. Make this non-negotiable time for yourself.
- Get professional support: If you’re deep in burnout, it might be time to talk to a therapist or counsellor. They can help you sort through the overwhelm, develop coping strategies, and help you prevent future burnout.
- Pace yourself: You don’t have to do everything today. Break down big tasks into manageable pieces and don’t be afraid to delegate. It’s okay to slow down and pace yourself — after all, you’re in this for the long haul.
Why we need to take burnout seriously
Burnout isn’t just a personal problem — it has a far-reaching impact on entire organisations and industries. When employees are burnt out, companies face reduced productivity, higher turnover and even financial losses. It’s in everyone’s best interest—employers and employees alike—to create workplaces that prioritise mental health, sustainable work practices and offer support.
Feeling burnt out? Here’s how to recover
If you’re experiencing burnout, don’t panic. Recovery is possible but it takes time. Start by acknowledging how you’re feeling and take it seriously. Burnout won’t just go away on its own. Seek support, create a plan to manage your workload and focus on building in daily recovery activities. Slowly but surely, you’ll regain your energy and passion.
Final thoughts
Burnout is more than just feeling tired after a long week. It’s an all-encompassing, multidimensional response to prolonged stress that can derail both your professional and personal life. The key to managing it is awareness, boundaries and intentional self-care. Recognising the signs early and taking action can make all the difference.
Remember, work is important, but so is your health. Take the time to prioritise you—after all, you’re the most valuable resource in your life.
Feeling the weight of burnout? You’re not alone. Reach out, talk to someone, and take the first step toward protecting your well-being today.
Gateway Health offers professional and confidential counselling and mental health services provided in safe, supportive and non-threatening environments across a range of services. Find out more at https://gatewayhealth.org.au/services/counselling-mental-health/
