The Psychology Behind Burnout: How to Spot It — and Stop It
If you’re ending your workday completely drained, you’re not alone. In a national survey of 1,400 Australian workers aged 25–55, half reported persistent exhaustion, and 40% said their motivation had dropped since the pandemic (Ruppanner, Churchill & Bissell, 2023).
But this isn’t just stress. Burnout is a recognised psychological syndrome — the result of chronic, unmanaged work-related stress — and its effects can be deeply damaging.
According to the Australian Psychological Society (APS), symptoms range from mental and emotional fatigue to physical health issues, poor performance, and even clinical depression.
How to Recognise Burnout
Burnout doesn’t happen overnight. It builds gradually and is often overlooked until it becomes debilitating. Some of the most common symptoms include:
Persistent exhaustion: A constant feeling of fatigue that doesn’t go away with rest. Getting out of bed feels difficult, and you may notice more frequent illness or lethargy.
Detachment or cynicism: Work that once brought fulfilment now feels meaningless. You may notice a sense of emotional distance or increasing negativity about your role.
Reduced performance: You may feel less effective, less confident in your abilities, and take longer to complete tasks. Mistakes may increase, and motivation may plummet.
Emotional and physical symptoms: Burnout can manifest physically through headaches, sleep disturbances, digestive issues, or muscle pain. Emotionally, it can lead to irritability, mood swings, or apathy.
Importantly, burnout is closely associated with depression. Research shows a strong link between the two, particularly where symptoms like low mood, feelings of hopelessness, and worthlessness are also present (Wolters Kluwer, 2023).
Preventing and Managing Burnout
The good news is that burnout can be both prevented and managed through a combination of individual strategies and structural workplace changes. Experts recommend the following:
1. Set boundaries and prioritise rest
Saying no to excessive demands, taking proper breaks, and protecting your personal time are essential. Even short breaks during the day can help regulate stress. Adequate, high-quality sleep is also critical.
2. Maintain healthy habits
Regular physical activity, balanced nutrition, and hydration play a central role in stress management. Exercise releases endorphins and can reduce burnout symptoms, while good nutrition helps stabilise energy levels.
3. Use mindful coping strategies
Mindfulness practices, such as meditation or breathing exercises (e.g. “box breathing”), can help you regulate emotions and reduce anxiety. Practising self-compassion and maintaining realistic expectations also go a long way in preventing emotional fatigue.
4. Seek support
Talking to someone you trust—whether a colleague, friend, or therapist—can help put burnout into perspective. In the workplace, share your workload when possible and advocate for realistic expectations. Employers are increasingly encouraged to provide flexible working conditions, wellness initiatives, and mental health resources.
The Role of the Workplace
A supportive work environment is critical. A 2023 report by Small Business Connections found that nearly two in five Australian employees experienced burnout in early 2025, many of whom kept pushing through rather than seeking help.
Workplaces that encourage open communication, provide mental health support, and create space for recovery are far less likely to see high burnout rates. Proactive steps like regular check-ins, reasonable workloads, and scheduled wellness breaks can make a meaningful difference.
In a Nutshell
Burnout is a serious psychological condition that affects mental and physical health — but it’s also manageable and preventable. By recognising the signs early, making lifestyle adjustments, and encouraging supportive workplace cultures, individuals and organisations alike can reduce its impact.
Now more than ever, mental health deserves attention, protection, and action — not just from individuals, but from the systems we work within.
Dr Talha Safder is an MBBS-qualified doctor, registered in Pakistan, with experience in cardiology, general medicine, and psychiatry.
