Burnout is becoming an increasingly common experience, particularly for people who are juggling multiple responsibilities, working in high-pressure environments, or spending a lot of time in emotionally demanding roles.
It’s more than simply feeling tired after a difficult week. Burnout refers to a state of emotional, mental, and physical exhaustion that can develop when stress continues for a long time without enough opportunity for rest or recovery. When it’s left unaddressed, burnout can begin to affect overall wellbeing and make everyday tasks feel much harder to manage.
This blog explores the signs, causes, and recovery strategies for burnout, using insights from psychological research and therapeutic perspectives.
The World Health Organization (WHO) defines burnout as an occupational phenomenon (rather than medical condition), resulting from chronic workplace stress that has not been successfully managed. It manifests as mental and emotional exhaustion, a feeling of negativity and cynicism about one’s own job or life, and a general decline in performance.
However, burnout isn’t limited to professional settings – it frequently affects unpaid caregivers as well. Research from Carers Australia, in partnership with the University of Canberra, found that carers experience almost twice the level of moderate to high psychological distress compared to Australian adults without caregiving responsibilities.
Despite its prevalence,burnout is often dismissed, especially within caring or civic professions, where it’s seen as simply ‘part of the job.’ This mindset leaves many professionals - from doctors and nurses to teachers, lawyers, and police - without the support they need.
Yet, burnout can affect anyone experiencing prolonged emotional stress in any profession. Workplace bullying, poor communication, and chronic pressure are all significant contributors (source).
Burnout is also becoming increasingly common. A 2023 University of Melbourne report found that 1 in 2 workers feel "exhausted" at work.
In my counselling practice, I see more and more people struggling with burnout. Recognising the signs early can help people understand what is happening and begin to look at ways of responding to it.
Burnout manifests in emotional, mental, and physical symptoms that can significantly impact daily life. Some common signs include:
| Emotional Symptoms | Mental Symptoms | Physical Symptoms |
| Feeling detached or cynical about work or responsibilities | Difficulty concentrating or making decisions | Chronic fatigue and exhaustion, even after rest |
| Persistent feelings of sadness, frustration, or helplessness | A sense of being overwhelmed or mentally drained | Frequent headaches, muscle pain, or digestive issues |
| Reduced sense of accomplishment or feeling ineffective | Increased forgetfulness and brain fog | Increased susceptibility to illnesses due to a weakened immune system |
| Increased irritability or difficulty managing emotions | Decreased Productivity | Sleep disturbances such as insomnia or oversleeping |
Understanding these signs can help people recognise when burnout may be developing and consider whether additional support might be helpful.
Burnout can also affect behaviour. Even if the symptoms above are not immediately obvious, changes in how someone copes may be an early warning sign.
For example, you might notice yourself:
These behaviours are often attempts to cope with emotional overload or prolonged stress.
Burnout is often the result of prolonged stress without sufficient recovery. Some common causes include:
1. Chronic Workplace Stress – High workloads, unrealistic expectations, lack of autonomy, or toxic work environments contribute significantly to burnout (Maslach & Leiter, 2016).
2. Emotional Labour – Roles that require constant emotional engagement and “surface acting” (hiding emotions), such as in customer service or healthcare can increase vulnerability to burnout (Jeung, Kim & Chang, 2018).
3. Perfectionism & Overcommitment – Research shows that people who experience “perfectionistic concerns”, such as fear of failure and excessive self-criticism, are significantly more likely to experience burnout (Hill & Curran, 2016).
4. Poor Work Life Balance – In a 2024 study of veterinary professionals, maintaining a work-life balance that included around eight hours of sleep and regular social connection with family and friends, was one of the strongest predictors of lower burnout and higher mental well-being (Volk, et al., 2024)
5. Caregiving Responsibilities – Providing ongoing support to a loved one with a chronic illness or disability can be emotionally and physically draining, leading to burnout over time (De Souza Alvez, et al., 2019)
One of the most harmful myths about burnout is the idea that it stems from personal weakness or failure. In reality, burnout is more often the result of systemic pressures, chronic stress, and unrealistic demands — many of which are outside our control.
This is why self-compassion can play an important role in recovery. Letting go of guilt and treating yourself with the same kindness you might offer a friend can help soften the emotional impact of burnout.
Rather than pushing through or blaming yourself, it can help to:
Burnout recovery isn’t about “fixing” yourself. Often, it begins with understanding your limits, honouring your needs, and allowing space for rest and repair.
Recovering from burnout often requires a combination of rest, boundary-setting, and support. While everyone’s situation is different, the following approaches may help:
Awareness is the first step. If you notice the signs of burnout, acknowledging what is happening can be more helpful than trying to push through it.
Where possible, reaching out for support can make a meaningful difference. This might involve speaking with a manager or HR department in a workplace setting, or leaning on friends, family, or community supports who may be able to help lighten the load.
Rest is not only about sleep. It also includes activities that replenish your energy — such as spending time in nature, engaging in hobbies, or allowing your mind and body to slow down through practices like mindfulness or gentle breathing.
Sometimes, the most restorative thing you can do is simply give yourself permission to pause.
Learning to say no and establishing limits at work and in personal relationships can help prevent further stress from accumulating and create space for recovery.
Therapy can be beneficial for navigating burnout, especially when it leads to anxiety or depression. A therapist can offer personalised strategies for recovery and help you unpack the reasons why burnout has occurred. For example, one
There are also different therapeutic tools that can support nervous system regulation. For example, Emotional Freedom Techniques (EFT) tapping is one approach that some people find helpful for calming the body during moments of overwhelm.
Your GP may also be able to offer practical and medical support if burnout is affecting your health
Burnout is a deep state of emotional, physical, and mental exhaustion that develops over time, particularly for people in demanding or emotionally intensive roles.
Whether you're working in healthcare, education, caregiving, or simply trying to balance too many responsibilities at once, recognising the signs of burnout can be an important first step toward change.
Recovery often involves slowing down enough to notice what your mind and body might be asking for. Rest, support, boundaries, and space to reflect on the pressures you’ve been carrying can all play a role in rebuilding a sense of balance.
If burnout has begun to affect your wellbeing, it may help to talk things through with a therapist. Therapy can offer a space to explore what has led to burnout and to consider ways of moving forward with greater care for yourself.
If you would like support, you are welcome to book a session or explore more about my work on the website.
In the wake of a devastating act of violence in Sydney, leaving six individuals deceased and numerous others wounded, we confront not only the tragedy itself but the rapid spread of misinformation that often follows such events. The digital age has seen misinformation become increasingly prevalent, particularly on social media platforms where immediacy and shareability reign supreme.
Over the past two decades, the rise of social media has significantly amplified the role of misinformation in our daily lives. The ease and speed with which information is shared has often resulted in real-world consequences. A notable example is the misinformation that spread during the 2020 US presidential election, contributing to the Capitol Riots on January 6th, 2021. Similarly, the COVID-19 pandemic was rife with unfounded claims about public health measures, which the World Health Organization linked to poorer health outcomes for populations worldwide.
Recognising the critical need to curb the spread of misinformation, psychologists and researchers are delving deeper into its mechanisms. Their work is pivotal in developing strategies to counteract misinformation and safeguard public discourse.
Psychologists have been making huge strides in gathering more and more information in the field of misinformation in the last few decades.
Here are some of their key findings:
If you feel yourself in a heightened emotional state in response to a distressing event or crisis, it’s important to take a minute to assess how you’re feeling and reflect on what your immediate thoughts are.
Groups of people can often form and have the same opinion. These opinions can easily spiral and spread sensationalised theories, especially if there is a lack of accountability through anonymous posting. If you find yourself feeling more and more worried while reading people’s opinions, that can be a sign to take a step back.
This can be logging out if you’re somewhere online such as TikTok, Facebook, Reddit or ‘X’ (Twitter). Or if you’re somewhere surrounded by people, it may be worth removing yourself from that situation - especially if you have fears there might be an escalation to physical violence.
Large commercial news sources should also be viewed critically as they have their own biases towards immediacy (being the first to break a story) and sensationalism (driving up viewership and clicks).
You are more likely to get correct information from public service agencies and government bodies when they release statements. For example, when the police release a statement about a crime, or an environmental agency releases a statement about a natural disaster.
It is comforting to know as many facts as possible about a distressing event, however often it is the case that we do not have that information immediately. It is okay for this to be a scary experience and for you to acknowledge any feelings that come up as a result.
With the 24-hour news cycle and instant access to social media, it is easy to feel overwhelmed by the constant stream of information and public discourse, especially during a distressing event. It is completely fine to take a break and do something to help you relax. Go outside, enjoy nature, talk to loved ones or consume a more positive form of media.
Self-care is not selfish – it is essential.
Many smartphones now also offer features to manage app usage or set reminders, making it easier for you to remember to pause and recharge.
Often distressing events can trigger emotions that we weren’t fully aware of. We might empathise so much with a victim that we acutely feel their loss or the loss of their loved ones. We might find ourselves angry at an injustice or even fearful to re-enter the world.
In the moments during and after a distressing event, it’s to give ourselves the space, and the validation to process these emotions as they come up. It can be helpful during this time to connect with loved ones including friends and family for support.
However, if you find yourself struggling days or weeks after, it might be time to seek professional support.
These are some of the common signs of distress:
If you find any of the above is true for you, then you may want to consider visiting a GP, speaking to a counsellor, or exploring other mental health resources to get the support you need.
Martel, C., Pennycook, G. & Rand, D.G. Reliance on emotion promotes belief in fake news. Cogn. Research 5, 47 (2020). https://doi.org/10.1186/s41235-020-00252-3 )
Ecker, U.K.H., Lewandowsky, S., Cook, J. et al. The psychological drivers of misinformation belief and its resistance to correction. Nat Rev Psychol 1, 13–29 (2022). https://doi.org/10.1038/s44159-021-00006-y)
https://www.apa.org/monitor/2023/01/trends-taking-aim-misinformation
https://www.who.int/news-room/spotlight/let-s-flatten-the-infodemic-curve
https://emergency.cdc.gov/coping/selfcare.asp
https://www.apa.org/science/about/publications/climate-crisis-action-plan.pdf
https://www.getbadnews.com/books/english
