How to reduce burnout at work: Signs & ways to protect your wellbeing

Burnout refers to the feeling of being emotionally, physically and mentally exhausted due to ongoing stress or excessive demands at work or in your personal life. It often develops gradually, starting with tiredness and frustration before leading to feelings of being overwhelmed. Over time, burnout at work can affect not only your performance but also your relationships and overall wellbeing. Burnout can make you feel negative about your work, reduce your motivation and make it harder to perform at your best.

However, recognising the warning signs early can help you take steps to prevent it from escalating. By managing stress effectively and setting clear boundaries, you can protect your wellbeing and maintain a healthier work–life balance. Addressing burnout early can also help you regain your sense of control and motivation.

So what is the impact of burnout at work  and how can you reduce your risk?

The impact of burnout at work

Burnout can be accompanied by a range of symptoms, including but not limited to:
• Lacking energy or motivation
• Feeling exhausted and drained
• Feeling less satisfied with work
• Headaches and body pain
• A sense of procrastination
• Disengaging from work you used to value
• Difficulty sleeping

In more severe cases, burnout can contribute to the development or worsening of mental health issues such as anxiety and depression. It can also reduce your ability to concentrate and make it harder to enjoy activities you once found fulfilling.

How to reduce the risk of burnout

Cut extra hours

Of course, it won’t be possible to leave work on time every day. However, you should try to limit the amount of overtime you work where possible. Regularly working late can increase fatigue and prevent you from properly switching off.

Maintain work–life balance

It’s important to have adequate separation between your work and home life. Maintaining work–life balance is essential for maximising your health and wellbeing. To improve balance, try to limit the number of work-related tasks you perform outside of work hours and give yourself time to unwind.

Review your boundaries

Know when you should say no to taking on extra responsibilities. Try not to agree to take on additional tasks if they will have limited benefit or compromise your wellbeing. Setting clear boundaries is key to managing expectations.

Maintain social connections at work

A lack of social interaction has been identified as a key cause of burnout. Building and maintaining connections with your colleagues can provide social and emotional support, helping to reduce your risk of burnout and create a stronger sense of belonging.

Look after yourself

When we are feeling stressed or overwhelmed, taking care of ourselves is often the first thing to go out the window. Make sure you maintain a healthy, balanced diet, get enough sleep and make time for exercise or activities that bring you joy.

Take a break

If you have annual leave stored up, make sure to use it to give yourself a chance to rest and recharge. However, it’s important that taking a holiday isn’t a substitute for effectively managing your workload the rest of the time. Regular rest throughout the year is vital for long-term wellbeing.

If you’re feeling burnt out, it might also be a sign that you’ve outgrown your current role or workplace. Sometimes, a change of environment or career direction can help you rediscover your motivation and sense of purpose. Exploring new opportunities can give you a fresh start and help you rebuild your confidence and enthusiasm for work.

If you’ve decided it’s time for a change, Selection Criteria Writers can help. Our team specialises in crafting professional resumes, selection criteria and LinkedIn profiles that highlight your strengths and achievements. Whether you’re moving to a new industry or simply want a role that better suits your skills and lifestyle, we’ll help you make a strong first impression with employers.

Article References

Beyond Blue (n.d) ‘Burnout and mental health’, Beyond Blue, accessed 6 October 2025.

Seek (20 August 2025) ‘7 ways to manage burnout’, Seek, accessed 6 October 2025.