Burnout Check-in Tool

Your burnout score is: Moderate

You might be experiencing some signs of burnout. Taking steps now, like focusing on self-care, managing high demands, and seeking extra support, can help you feel better.

What does this look like

The early stages of burnout look different for everyone. Here are some of the ways it can show up:
  • Feeling drained and overwhelmed by work demands.
  • Caring about your work, but finding it hard to stay focused and keep up with the demands.
  • Feeling emotionally disconnected or indifferent at work, even if you're not physically exhausted.  
  • Struggling to find meaning or purpose in daily tasks and responsibilities.

Tips for managing moderate burnout

Pushing through without rest or without addressing what’s bothering you can lead to full-blown burnout.

Make a plan for getting on top of any challenges you’re facing. Even small changes can help you feel more connected and energised. And remember, it’s okay to ask for support. 

Identify stressors

Take a look at the demands you’re facing and the support you have to manage them. Identify what’s causing your burnout the most. Talk with your manager or team about tasks that could be re-prioritised, delayed, or removed, and what extra support can be put in place.
Illustration of two men speaking at a desk

Set healthy boundaries 

Learn to set boundaries between your work life and personal life, and make sure that others understand and respect those boundaries. Establish clear limits on your work hours and create space for rest and relaxation.  
Illustration of woman sitting at her desk with piles of work

Set achievable goals for yourself 

Are you setting realistic expectations for yourself? Consider learning new time management techniques or seeking guidance from a coach or mentor.  
Illustration of two friends in conversation on the couch

Talk it out and seek support  

Chat with someone you trust, like a friend, workmate, family member, or counsellor. Ask if they notice signs of stress or disengagement. Be honest about your needs and advocate for yourself.   
Illustration of a man reading

Shake things up  

Think about ways to change your work environment or routines. You might find some training to do, or a mentor to talk to. Connect with your colleagues too – building relationships with those who share your passions can make a big difference.

Make self-care more of a priority

Mindful self-care combats burnout by replenishing energy, reducing stress, and fostering a renewed sense of purpose.

Prioritise rest and recharging

Make sure you get enough sleep and take breaks. Keep up a healthy diet and exercise routine to boost your energy and resilience.

If your work is screen-based, limit screen time outside work and create tech-free zones at home. Disconnect from work-related demands when you’re not at work.
Illustration of a family having fun in the pool

Make time for things you love

Make time for joyful activities outside of work, like hobbies or spending time with loved ones, or just relaxing. Explore a new skill or interest, such as cooking or learning a new language.
Illustration of a woman sitting on a beanbag while a man on a couch coaches her

Consider professional help

Consider professional help If your exhaustion or disengagement continues or affects your mental health, consider seeking professional counselling or therapy. This can help you develop better coping strategies and address any underlying issues.

If you're feeling you need support, it's OK to ask now.

You don’t have to wait until things get really overwhelming. There are lots of ways you can get some support to help you find a good balance in life – from chatting in forums, to talking to a counsellor online or on the phone. 
Explore ways of getting support
Illustration of a person searching for online mental health support

Think about talking to a mental health professional. They can really 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

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.  
Start the test

How are you sleeping? 

Getting enough sleep is crucial for managing burnout. Use this simple checklist to identify areas you can improve on straight away.  
Improve your sleep

Maintain your wellbeing 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
Illustration of two people in a hot air balloon

Subscribe to receive info about mental health, keeping well and stories from our community.

Subscribe to newsletter