Recognising signs of burnout — and how to manage

By Pinar Karabulut, Psychologist & Board Approved Supervisor

Feeling drained or disconnected from work? Learn the early signs of burnout and practical strategies to manage them. Reflective Room Psychology offers support for professionals experiencing burnout and workplace stress in Sydney.

Understanding Burnout

Burnout isn’t just feeling tired after a busy week. It’s a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress — often related to work. It can leave you feeling detached, unmotivated, and unable to perform at your usual standard.

Many professionals don’t recognise burnout until it’s taken a firm hold. But identifying the signs early allows for faster recovery and long-term resilience.

Common Signs of Burnout

1. Persistent Exhaustion

Even after rest or weekends off, you still feel drained. Energy levels remain low, and tasks that once felt manageable now seem overwhelming.

2. Reduced Motivation or Purpose

You might feel detached from your work, struggle to find meaning in tasks, or feel cynical about your role or workplace. What once gave you satisfaction may now feel empty or frustrating.

3. Difficulty Concentrating

Stress can impact memory, attention, and decision-making. You might find yourself making more mistakes or taking longer to complete routine tasks.

4. Emotional Numbness or Irritability

Burnout can dull emotional responses — leading to irritability, withdrawal, or emotional flatness. It’s common to feel disconnected from colleagues, friends, or family.

5. Physical Symptoms

Headaches, sleep disturbances, muscle tension, and frequent illness are often the body’s way of signalling it’s under chronic stress.

How to Manage Burnout and Rebuild Balance

1. Acknowledge the Signs Early

Recognising you’re burned out isn’t a sign of weakness — it’s a turning point. Awareness helps shift you from self-blame to self-care, creating space for recovery.

2. Reconnect with Your Needs

Burnout often develops when your personal values and needs are consistently overlooked. Reflect on what’s missing — rest, autonomy, support, or creativity — and start making small adjustments to honour those needs.

3. Set Clear Boundaries

Learning to say no, delegating where possible, and setting limits around availability (especially with email or work after hours) can protect your mental energy and help you reset.

4. Prioritise Rest and Recovery

Sleep, regular breaks, movement, and nutrition form the foundation for healing. Recovery isn’t indulgence — it’s maintenance for your mind and body.

5. Seek Professional Support

Speaking with a psychologist can help you identify what’s driving burnout and develop tailored coping strategies. Therapy can also help restore clarity, strengthen emotional resilience, and prevent burnout from recurring.

Reclaiming Your Energy and Purpose

Burnout is your mind and body’s way of saying something needs to change. With the right support, recovery is absolutely possible — and can even lead to greater self-awareness and healthier patterns moving forward.

At Reflective Room Psychology, we help professionals and individuals experiencing workplace stress and burnout to find balance, regain energy, and reconnect with what matters most.

By Pinar Karabulut

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