Your burnout score is: High
It looks like you’re experiencing strong symptoms of burnout – you’re exhausted, drained and disengaged at work. Now is the time to take action and reach out for support.
What does this look like
Everyone experiences burnout differently. Here are some of the different ways it can show up:
- Feeling mentally, emotionally and physically drained, with little energy left for anything else.
- Feeling isolated or trapped, unable to see a clear way forward.
- Struggling to find any joy or satisfaction in work, feeling cynical and disconnected from it.
- Questioning the meaning and purpose of your work, feeling like it's all just a pointless grind.
- Feeling unable to do the job as well as you have previously, or a decreased sense of accomplishment.
Be kind to yourself
Acknowledge your feelings and the growing impacts of burnout on your life. It’s okay to pause, reassess your priorities, and take care of yourself.
Set boundaries and manage expectations
Review your work-life balance and set clear boundaries to ensure you have enough time to rest and recharge. Communicate your needs clearly and let go of unrealistic standards that may be adding pressure.
Speak up and seek support
Talk to someone you trust – a manager, colleague, friend, or mental health professional. You don’t have to figure this out alone. Identify some coping strategies that work for you, such as meditation or journaling.
Reconnect with what matters
Reflect on what drew you to your work. Small steps toward your values can help restore meaning and motivation.
Rest, recharge, and reset
Take time off if you can. If not, prioritise sleep, breaks, movement, spending time with loved ones, and screen-free time to support your energy and focus.
Take the anxiety and depression (K10) test
Check in with yourself and how you’ve been feeling over the past 4 weeks with this simple test to identify whether you’re experiencing anxiety or depression, and what supports may help you now.
Take the money and mental health quiz
Understand the link between money and mental health and find out what kind of support you might need now.
How are you sleeping?
Getting enough sleep is crucial for recovering from burnout. Use this simple checklist to identify areas you can improve on straight away.
Support for small business burnout
NewAccess for Small Business offers free, confidential mental health coaching to help small business owners and sole traders manage stress, anxiety, and overwhelm.
Check in with your doctor
If your exhaustion is accompanied by significant physical symptoms, it's important to rule out any underlying medical conditions that could be contributing to your burnout, so make an appointment with a GP to get a check-up.
Boost your energy and engagement levels with the Wellbeing Action Tool
Using a tool like the Wellbeing Action Tool makes it easy to identify what works best for you, as a way of maintaining healthy mental wellbeing and avoiding burnout.
This simple template can be easily printed or used as a guide to plan the wellbeing actions that work for you.
