Stress often feels like we are “too full”, overwhelmed, feeling pressured or tense. Burnout however can feel a bit more like “feeling empty or drained”. You may experience lower motivation, become increasingly negative and become detached from tasks and responsibilities.

Burnout will often develop gradually and accumulate from prolonged exposure to stress, high work demands, low levels of support and unclear roles.

Stress Vs. Burnout:

• Stress: heightened emotions, urgency and over-investment
• Burnout: dulled emotions, withdrawal and sense of hopelessness

Possible Symptoms of Burnout:

• Emotional: feeling helpless, cynical, or detached
• Physical: chronic fatigue, headaches or sleep disturbance
• Behavioural: withdrawing from responsibilities, apathy, procrastinating, lower impulse control, ruminating about work when you are not at work

Burnout Vulnerabilities:

Burnout is not caused by one specific factor. It is shaped by a mix of work, lifestyle, social support and personality factors.

• Work related factors: long hours, lack of control, unclear expectations, high emotional demands, or unsupportive environments.
• Lifestyle: neglecting rest, limited resources and barriers to prioritising leisure.
• Social support: isolation, overcommitting, poor boundaries with others, conflict.
• Personality traits: perfectionism, pessimism, controlling or struggling to delegate.

Common Misconception:

Sabine Sonnetag, a globally renowned Work and Organisational Psychologist observes that most of us make the mistake of holding out for that well earnt holiday to correct and counter the ravages of prolonged stress exposure. Burnout is closely tied to insufficient recovery from work stress. When we don’t get the chance to mentally and physically recharge, stress accumulates, eventually leading to exhaustion, cynicism, and reduced effectiveness.

Recovery and Prevention Strategies:

1. Mindset shift-making small changes

Sonnetag suggests it is critical to rethink about small moments and our efforts to recharge each day. It is about making time for ourselves, practicing self-care, exercising, improving our sleep, connect with others and engaging fully in our life and leisure. It can be valuable to stay mindful if conversations and people around are becoming more negative, so you stay alert to how this influences your own mindset.

2. Psychological detachment

Sonnetag’s research also shows that our best defence against burnout is building a healthy sense of psychological detachment, i.e. the ability to consciously switch off from work after hours. This can means setting stronger boundaries, clarifying expectations and not checking emails, texts and phones after hours. This is well supported by Australia’s new legislation supporting “the right to disconnect”.

3. Reframing & mastery at work

If possible, strive to find meaning in your work, savouring tasks & experiences, and progressing with skills. Finding ways to pursue work or job roles which align with your strengths or passions can also be protective.

4. Strengthening social supports

Talking to trusted friends, family and colleagues about your work experiences and fostering positive connections with others (both at work and outside) can buffer you from stress. Taking the time to enjoy your interactions and collaboration with your colleagues or team.

5. Re-evaluating your priorities

Have you stopped to consider the most important things in your life. “What truly matters?” Before you commit to too many things, consider you energy levels. Create space for your hobbies, creative outlets and adequate rest to regroup.

6. Making lifestyle adjustments

We know we are at our most resilient when we exercise regularly, which recalibrates our nervous system, especially walking and swimming. Nourish your body with nutrition and self-care. Invest in relaxation techniques to calm the mind and slow your breathing.

7. Therapy and Professional Support

Cognitive Behaviour Therapy (CBT) has a strong evidence base for treating burnout. It helps individuals to identify unhelpful thought patterns, develop coping strategies and guide the re-introduction of balance into their lives.

Remember, burnout is not a reflection on you or personal failure. It is merely signalling something in your environment, lifestyle or coping strategies need to change. By understanding the science of recovery and applying practical strategies can help you to restore balance, energy, purpose and learn to enjoy work.

Our experienced Clinicians/Psychologists are ready and able to help you to recognise early warning signs, reverse the impacts of stress and build resilience & long term habits in response to burnout.

How to Access a Services at CQ Psych Services:

• Contact us directly by calling 07 4972 6929 or email admin@cqpsychservices.com.au
• Ask your GP or health professional to refer you to our clinic.
• Come in and see our friendly staff at Shop 1 & 2, 13 Tank Street, Gladstone QLD 4680.
• Visit our website and complete a ‘Request an Appointment’ form and one of our friendly staff will reply to your enquiry. Website: https://cqpsychservices.com.au/

Author: Elizabeth Norris

Psychologist (Organisational)