How to manage burnout at work

A stressed man with his head buried in his desk and his laptop covering the back of his head

Been feeling like the stress is never-ending at work? If you’re finding yourself constantly thinking about the next task, straining with multiple projects and working way over the normal hours, you could be on an express path to developing burnout.

What is work burnout?

So, what is burnout? The World Health Organisation (WHO) defines burnout as “chronic workplace stress that has not been successfully managed”. It is characterised by:

  • Feelings of energy depletion or exhaustion;
  • Increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and
  • Reduced professional efficacy.

What’s interesting is that while we mostly associate burnout with work, the WHO actually explicitly links it to the workplace. It results from stress at work that occurs over a long period of time and becomes all-consuming.

What causes burnout at work?

Burnout doesn’t happen overnight, it builds over time when work stress goes unaddressed. While the causes can vary, many stem from how work is structured, supported, and balanced. Here are some of the most common contributors to burnout at work.

  • Excessive workload: Constantly working long hours or managing unrealistic expectations without adequate support.
  • Lack of control: Feeling powerless over your tasks, schedule, or work decisions.
  • Unclear job expectations: Not knowing what’s expected of you or dealing with conflicting responsibilities.
  • Poor workplace culture: Experiencing a toxic environment, lack of recognition, or unresolved conflict.
  • Insufficient rewards: Feeling underpaid, undervalued, or lacking career growth opportunities.
  • Work-life imbalance: Struggling to separate work from personal life, leading to chronic stress and fatigue.
  • Lack of social support: Feeling isolated or unsupported by colleagues or managers.
  • Remote working: Working from home blurs the line between work and personal life. With laptops in the next room and phones constantly pinging, it’s harder than ever to switch off.

Who has a poor work-life balance in Australia?

According to Hays Salary Guide FY25/26, one in three employees report feeling tired and burnt out, especially:

  • 25–29 year olds
  • Women
  • Individuals earning between $100k and $150k

Poor balance is prompting many to change not just organisations, but entire industries. Education, sales, marketing and PR professionals are among the most likely to be considering a job change. This is often driven by dissatisfaction with organisational and cultural factors, resulting in a poor work-life balance.

How to recognise work burnout

We’re sure you’ve experienced at some point or another just wanting to shut your computer off because you’re sick of notifications constantly popping up. This is an example of emotional exhaustion and is usually the first sign that you may be heading towards burnout.

The most common burnout symptoms include:

  • Feeling angry or resentful about your job, workplace, colleagues or customers.
  • Feeling less committed or indifferent to your job and contemplating or exercising quiet quitting.
  • Lacking a sense of achievement or accomplishment when you reach certain milestones or successes at work.
  • Physical symptoms like exhaustion and sickness.
  • Increased disinterest in socialising or participating in activities that you would normally enjoy.

Perhaps a family member or friend has commented that they haven’t seen much of you recently. Maybe you’ve stopped going to the gym or attending a regular gathering. If work exhaustion is starting to affect your personal life, it may be time to take a look at how to fix this.

Work-life balance strategies

If you’re showing signs of burnout, now’s the time to focus on your physical and mental health. Don’t wait until it escalates. Prioritising your personal well-being today can help you manage tomorrow more effectively.

Below are practical steps you can take to manage stress, regain balance and avoid burnout.

1. Schedule regular breaks

Make it a habit to take short, scheduled breaks during your workday. Step away from your screen, silence notifications, and allow your mind time to reset. Even something as simple as eating lunch away from your desk can improve energy, focus, and reduce work-related stress.

It's important to stick to your break times so that you disrupt your old habits and form a new routine of stepping out for short respites throughout your working day.

2. Look after your physical health

Your physical health plays a major role in preventing burnout. Exercise is proven to reduce stress and support mental well-being, even if it’s just a short walk each day. Start with small changes and aim for regular movement.

A healthy diet can also dramatically change your mood. Try some simple improvements like ordering less takeaway and eating more fruits and vegetables.

Support your energy, focus and overall well-being with these simple habits:

  • Start your day with movement: A short morning walk, yoga stretch or 10-minute home workout sets the tone.
  • Stretch during the day: Simple stretches at your desk can reduce physical tension and support posture.
  • Eat a balanced lunch: Incorporate protein, whole grains and vegetables to sustain energy through the afternoon.
  • Stay hydrated: Dehydration can impact focus and mood. Aim to drink 6–8 glasses of water per day.
  • Meal prep: Reduce reliance on takeaway by cooking extra servings or planning simple, nutritious meals.
  • Limit screen time: Physical rest includes giving your eyes and posture a break from constant screen use.
  • Get regular sleep: Stick to a consistent bedtime and create a wind-down routine to improve sleep quality.

3. Make time for self-care

Self-care helps you manage stress before it builds. Techniques like mindfulness, meditation, and yoga can ground you and improve both mental and physical health, even just a few hours across the week can make a difference. Protecting your personal time isn’t indulgent, it’s essential to maintaining a healthy balance.

Support your mental well-being and emotional resilience with small but meaningful actions:

  • Take short mental breaks: Step outside, do a breathing exercise or simply sit quietly for five minutes between tasks.
  • Use mindfulness apps: Reset during busy days by listening to guided meditations or calming music.
  • Journal for clarity: Spend 5–10 minutes writing thoughts, goals or things you're grateful for.
  • Set cut-off times: Decide when your workday ends and stick to it - this helps reinforce personal time boundaries.
  • Connect socially: Chat with a friend or loved one during lunch or after work to feel more supported.
  • Avoid multitasking: Focus on one task at a time to reduce mental overload and improve productivity.
  • Create a calm workspace: A tidy, personalised workspace can reduce stress and support focus.

4. Set boundaries

To create a genuine separation between work and life, you need to set boundaries. It’s important that you establish clear work-life boundaries. For example, try to avoid checking your work emails at night. This can be made easier by setting quiet hours on your phone, so you don’t get distracted by notifications.

Getting enough sleep is also important. Various studies have shown that the average person requires eight hours each night. Without regularly getting enough sleep, you’ll feel fatigued and less able to cope with stress at work.

5. Use flexible work arrangements

Flexible work arrangements can make a significant difference in managing burnout. If you’re under pressure, consider speaking to your manager about adjusting your hours or work location to protect your personal well-being.

According to Hays Salary Guide FY25/26, flexible working is also rapidly shifting from a perk to an expectation. In our survey, 58 per cent of respondents ranked it as the most important workplace benefit. Given the strong reactions to return-to-office proposals, it’s clear flexible work is increasingly seen as a standard part of most roles, not just a bonus.

6. Take leave

Our survey found that additional vacation days ranked as the second most valued benefit at 45 per cent, just behind flexible working. This reinforces how important work-life balance is to employees.

If you have annual leave accrued, take it. Stepping away completely - even for a few days - is one of the best ways to protect your mental well-being. Make plans to switch off and reconnect with life outside of work. Your personal health and long-term success depend on it.

7. Manage expectations internally

If you’re fielding constant messages, it may be time to set boundaries with colleagues. Let them know what’s on your plate and agree on timelines. Not every task is urgent - and clearly managing expectations can reduce work-related stress while preserving positive relationships.

8. Get support from your employer

Beating burnout isn’t just an individual effort. Your employer also has a role to play in building effective strategies for stress management. While they should set realistic goals for you, this also requires your feedback.

  • Talk to your manager about workload, client demands, or overtime expectations - they may be unaware of the extent of pressure you're under.
  • If you’ve been working a lot of overtime, there could be a good business case for adding resources to your team.
  • List your current tasks and discuss priorities with your manager, identifying what’s critical now and what can be deferred.
  • You can also access your company’s mental health support through an Employee Assistance Program (EAP), which often includes free, confidential counselling services.
  • If your employer does not respond positively to these appeals and nothing changes, it might be time to look for a new job.

Work-life balance strategies for employers

Supporting employee well-being isn’t just the right thing to do - it’s a business advantage. When people are happier, productivity, engagement and retention rise.

Creating balance is a shared responsibility. Here are practical work-life balance strategies for employers:

  • Offer flexible work arrangements: Remote work, hybrid models or flexible hours help employees manage both professional and personal responsibilities.
  • Encourage regular breaks: Promote short, scheduled breaks throughout the day to help reduce burnout and maintain focus.
  • Lead by example: When leadership respects work boundaries and prioritises well-being, employees are more likely to follow suit.
  • Set clear expectations: Avoid excessive after-hours communication and provide clarity around deadlines and priorities.
  • Support mental and physical health: Offer access to mental health support services, such as EAPs, and promote physical well-being through wellness programs or benefits.
  • Regularly review workloads: Check in with teams to ensure workloads are realistic and redistribute tasks where needed.
  • Promote leave uptake: Encourage employees to take annual leave and truly disconnect from work while away.
  • Foster an open culture: Create a safe environment where employees feel comfortable raising concerns about stress, burnout, or balance without stigma.

Despite many workplaces offering 25 or more potential benefits, there’s often still a one-size-fits-all approach. To truly support and retain your people, it’s worth simplifying your offering and tailoring it to what your employees actually value. Start by having conversations to understand their priorities, then consider offering personalised perks that align with individual needs.

These strategies can help build a more sustainable and productive workforce while positioning your organisation as an employer of choice.

Beat Burnout Together

Burnout is not a sign of weakness, it’s a common challenge - even among high performers. Whether you're navigating it yourself or supporting an employee or colleague, recognising the signs early is key.

With the right steps, work burnout is manageable. From prioritising your physical and mental health to making the most of flexible work arrangements, small changes can lead to a more sustainable and healthy balance.

Explore more practical advice on building a better balance in our Career Advice hub.