7 ways to manage burnout
Feeling exhausted, numb and as if you’re running on empty?
Struggling with motivation and worry that you can no longer do your job well? You might be experiencing burnout – a serious type of chronic stress that leaves you physically and mentally exhausted.
“While everyone experiences hard days, burnout is more than just feeling stressed,” explains organisational psychologist Dr Sarah Cotton, co-founder and director of Transitioning Well.
“Burnout is when we feel so spent that we have nothing left in the tank. Our energy, passion, motivation and mental health are depleted to the point where it impacts on how we function at work.”
According to Dr Christina Maslach, core researcher at the Health Workplaces Center, there are three aspects of workplace burnout[1]:
- Emotional exhaustion – feeling drained and lacking energy
- Depersonalisation – feeling cynical towards the work you’re a part of
- Reduced personal accomplishment – feeling less effective or inadequate at work
Long working hours, high-pressure jobs, social isolation, and the hectic pace of life outside work can all contribute to burnout. And it’s common, with 56% of New Zealanders saying they’ve felt burnt out over the past year, according to research for SEEK.
If it’s not addressed early, burnout can lead to serious mental and physical health problems, Dr Cotton says.
Here’s how to recognise burnout and what you can do to work through it.
Typical signs of burnout
Burnout is what’s called an ‘occupational phenomenon’ that results from chronic workplace stress that hasn’t been successfully managed[2].
Dr Cotton says many of us don’t pick up on the warning signs until it’s too late. “As the saying goes, if you put a frog into a pot of boiling water, it jumps right out. But if you put it in a pot of tepid water and bring it to the boil, the frog won’t become aware of the heat until it’s too late. The same applies to burnout,” she says.
Common signs of burnout can include[3]:
- feelings of energy depletion or exhaustion
- changed sleep patterns and insomnia
- loss of appetite and digestive issues
- headaches
- irritability
- regular procrastination
- brain fog and lower work performance
- disinterest or a lack of participation in work or activities that you previously enjoyed
- feelings of negativity and cynicism related to your job
- a general feeling of detachment from work
Common causes of burnout
Dr Cotton says an excessive workload, lack of autonomy, and a stressful work environment can contribute to burnout.
“Many of us are struggling to manage unsustainable workloads, compounded by technology and an ‘always on’ work culture. Modern workplaces move at a relentless pace with too little downtime for employees,” she says.
Then there’s life outside of work, where pressures like caring responsibilities can exacerbate work-related exhaustion. “A lot of people are sandwich carers, so they’re caring for their children and they’re also caring for their ageing parents,” Dr Cotton says.
It’s different for everyone, but some of the most common causes of burnout include[4]:
- chronic overwork and unrealistic expectations
- feeling powerless and unable to influence decisions
- poor work-life balance and difficulty separating your work from your personal life
- remote work or limited social interaction in the workplace
- not being recognised or rewarded for your good work
- working in a high pressure or disorganised environment
- conflicts with your boss or coworkers
- not having enough time to relax and recharge
“Importantly,” stresses Dr Cotton “Employees don’t have to shoulder burnout alone. Employers have a role here too.”
A lot of the factors that lead to burnout can be reduced by creating good workplace culture and systems from the start. That means things like managing job demands, low job control, poor support, remote or isolated work and inadequate reward and recognition.
“These are all psychosocial hazards,” says Dr Cotton. “My advice to employees is to have a conversation with their manager or supportive colleague as a first step to initiating change.”
“They can help you identify if there are unreasonable stressors at work and help you form a plan for reducing work burnout. And employers have an obligation to control and manage these risks.”
Six ways to get through burnout
Addressing burnout isn’t a one-size-fits-all approach, explains Dr Cotton. “It’s about making conscious choices about how we want to integrate work and life for our unique situation.”
Here’s how she recommends dealing with burnout:
- Transition well between work and home: Whether you commute or work from home, it could be as simple as making a coffee before checking emails or changing into your pyjamas or taking a walk around the block to signal the end of the workday. “While these are small acts, they play an important psychological role in preparing us for the day ahead and winding down in the evening,” Dr Cotton says.
- Set realistic expectations for work and personal responsibilities: Expectations that may have been reasonable before may not fit in with a changing work role, new responsibilities or your current personal circumstances.
- Know when to disconnect from work: “Set a clear work schedule and share this with your team,” Dr Cotton says. “This will help compartmentalise your work and personal time and allow you to engage wholeheartedly in activities that are important to you.”
- Prioritise sleep: Resist what Dr Cotton calls ‘revenge bedtime procrastination’ – where you finally have a few quiet moments to yourself and stay up binge watching one more episode even though you need to be up early – and hit the sack.
- Don’t put all your eggs in the holiday bucket: As important as holidays are, the benefits can fade quickly and we need to think about how we intentionally build recovery into the everyday such as stopping to have our lunch or making sure we have some breaks between meetings.
- Watch for unhealthy habits during stressful times: Perhaps you’re eating more junk food, drinking more alcohol or exercising less often. “When we feel busy and overwhelmed these healthy habits are often the first things to go – we need to hold onto them with two hands!” Dr Cotton says.
- Honour your values: “When you ask people what they value most in life, they’ll often say it’s friends and family, yet we often let work priorities or our phones crowd out these intentions,” Dr Cotton says.
She recommends “honouring your highest priorities in practice, not just in theory. This may mean putting in place some digital free zones like the dinner table and your bedroom.”
You don’t have to handle burnout alone – there’s help available. Your doctor or GP is an important source of support. If you’re looking to learn more about mental health, including advice on how to stay well or guidance on where you can go for more information or to seek help, visit the Mental Health Foundation of New Zealand.
Sources: Independent research conducted by Nature of behalf of SEEK, interviewing 4000 New Zealanders annually. Published September 2025.
[1] Maslach C, Schaufeli WB, Leiter MP: Job burnout
[2] & [3] WHO: Burn-out an "occupational phenomenon": International Classification of Diseases
[4] ReachOut: What is Burnout? and MayoClinic: Job burnout: How to spot it and take action
