Burnout Check-in Tool

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.

Tips for managing high burnout

There are many ways to manage and recover from burnout – like taking time off, changing your routines, and building relationships. The key right now is to be open about what you need.

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.  
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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.  
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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.   
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Reconnect with what matters 

Reflect on what drew you to your work. Small steps toward your values can help restore meaning and motivation.  
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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 care of your mental and physical health to recover from burnout

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.

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Seek professional help

Mental health professionals such as a GP, psychologist, psychiatrist, or counsellor can assess your symptoms and advise on the support you need.

You can bookmark or print this page and take it to your appointment.

A GP, psychologist, or psychiatrist may diagnose a mental health condition. Though a diagnosis can seem scary, it helps you understand your experience and gives you a solid plan of action. A diagnosis allows you to access:

  • Medicare rebates with a mental health treatment plan
  • treatment options, including therapy and medication.

There are a range of effective treatments and health professionals. Sometimes it can take time to find the support that’s right for you.

Find a mental health professional

Talk or chat online with a counsellor

Talk or chat online with a counsellor If you’re going through a hard time right now, the Beyond Blue Support Service is here to help 24/7. Our counsellors are ready to listen and support you to find the mental health help you need. It’s free, and confidential.

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Call a counsellor on 1300 22 4636

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Chat with a counsellor online

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.

Download the Wellbeing Action Tool
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"I felt like I’d been believed for the first time... it was really refreshing to have that support from someone, especially an actual professional.

It was nice to finally feel like I wasn’t alone."

 - Rachael, Beyond Blue Speaker

When people feel all alone this Christmas, your kindness today means Beyond Blue counsellors will be there 24/7, to listen and support when it matters most.

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