Burnout tends to creep up on us, and without appropriate coping strategies, it can leave you feeling exhausted and hopeless. It can also put you at risk of developing other mental health problems.

What’s the difference between stress and burnout?

Stress is a natural response to the demands and pressures of daily life. It’s that nagging feeling we get from life’s ups and downs—be it work deadlines, relationship issues, and everyday responsibilities. You can think of stress as your body’s built-in warning signal.

Burnout, however, is more insidious. It’s a chronic exhaustion that lingers, impacting our physical, emotional, and mental wellbeing.

Burnout isn’t just a 9-to-5 thing. It can also hit hard for carers, healthcare professionals and shift workers, parents, neurodiverse individuals, and anyone that has to juggle high levels of emotional and mental demands.

What’s the difference between stress and burnout?

When it comes to burnout, early detection is key.

Here’s what you should look out for:

• You feel exhausted. All the time. You’re constantly tired, drained, and have no energy. This isn’t the type of exhaustion that can be solved by a night’s rest. You might wake up from a good night’s sleep, but still feel exhausted.

• You lack motivation to do, well, anything. Even things that were once enjoyable, and especially in things related to work. You just don’t feel that same excitement in things that you once loved. It’s that sense of “I just don’t care anymore”. 

• You’re irritable. Quick to snap? Frustration levels through the roof? You’re impatient and easily frustrated, and this might even go so far as to create conflicts or strain professional and personal relationships. You may also feel overly negative or pessimistic.

• You just don’t feel good physically, either. You keep getting pesky headaches. You feel ill, maybe have stomach pains or problems. Your muscles are always super tense—your back hurts, your shoulder aches. Your body’s trying to tell you something. 

• You’re not performing as well at work. Noticing a dip in productivity or quality of work? Maybe you’re making little errors that you wouldn’t usually make, or just can’t find the energy to get the work done. 

What causes burnout?

Burnout is more than just a bit of work stress, and it rarely comes up out of nowhere. You might find yourself feeling burnout if you’re dealing with:

• High workloads. Juggling too much? Feeling like you’re doing the job of three people? Perhaps your leadership team has set unrealistic expectations, placing undue pressure on you. When faced with an overwhelming workload that shows no signs of easing, it can significantly contribute to feelings of burnout.

• Lack of control and support. Feeling stifled in your role, where decisions are made without your input and support is scarce, can be disheartening. You might feel frustrated constantly, and like people aren’t listening to you. You might also feel unsupported or undervalued at work.

• Work-life imbalance. Struggling to clock off? Constant calls and messages in your downtime? Going to bed and ruminating over work? You might be desperately trying to separate your work from your personal life, and it’s just not working.

• An unhealthy work environment. This doesn’t just mean a workplace where you’re facing overt negativity or bullying (though these can definitely be contributors). Whether it’s office drama, poor community, or a culture that neglects to acknowledge and reward contributions, a negative workspace just isn’t helping anyone.

• Personal factors. Things like perfectionism, sky-high self-expectations, and difficulty setting boundaries can also contribute to burnout.

How do you recover from burnout?

Recovery from burnout can feel impossible sometimes. Bouncing back from burnout might seem daunting, but with the right strategies, it's entirely achievable:

Look after yourself

Prioritise yourself. Regular breaks, physical activity, a balanced diet, and quality sleep are an instrumental basis to feeling better. Everyone knows this already, but people rarely implement them. Developing an understanding of why you don’t can be pivotal.

Set clear boundaries

Drawing clear lines between work and personal time can create a healthier balance, reducing chances of worsening burnout.

Learn how to say ‘no’

Don’t overextend yourself by agreeing to do things or take on responsibilities that you don’t want to do or don’t have the time to do. This doesn’t just mean time commitments, but also includes things that cause you emotional discomfort or distress. Rather than bowing to the pressure of others, be deliberate in where and how you want to spend your energy.

Talk to someone

Whether a friend, family member, or therapist who can help you with your work stress, just seeking support from somebody can make a big difference in how you’re feeling.

A psychologist, particularly, can help you learn the source of the problems, come up with effective coping strategies, and help you monitor and manage your progress over time.

Make lifestyle changes

Pinpoint the root cause of the burnout. If your job is the primary stressor, consider alternative roles or environments. Carers may be able to explore options to share responsibilities and lighten the load.

Stress & Burnout Psychologists Sydney

Need help with stress management or burnout? Book your psychology appointment at our Sydney clinic

At Brodie Earl, we understand the complexities of burnout and are committed to helping you navigate through it. You're not alone in this. Book your appointment with our experienced Sydney burnout psychologists by contacting us through our website form, emailing us at admin@brodieearl.com, or giving us a call on 0450 808 917.