Manage Stress At Work: Dos And Don’ts To Prevent Burnout

This blog is for educational purposes only and does not replace professional medical advice or diagnosis. If you have health concerns, consult an AHPRA-registered telehealth doctor or request a medical certificate online if clinically appropriate. Please note: Hola Health does not currently offer Mental Health Care Plans.

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In Australia, work-related stress is prevalent, particularly as the dynamics of work continue to evolve. Long hours, tight deadlines, hybrid work setups, job insecurity, and constant connectivity can all add to the strain. When stress remains unaddressed over time, it may lead to burnout, a condition marked by emotional, mental, and physical exhaustion.

The good news is that burnout isn’t inevitable. With timely intervention, workplace support, and healthy coping strategies, it can often be prevented.

Is work stress normal?

A certain level of stress at work is not necessarily a problem. It helps to stay alert and focused and can even be motivating in the short term. However, if the stress is persistent and exceeds your capacity, it stops being helpful and starts impacting you personally and professionally.

Common signs of everyday work stress:

• Feeling busy or under pressure
• Occasional tiredness
• Temporary irritability

When stress becomes a concern:

• Ongoing exhaustion that doesn’t improve with rest
• Loss of motivation or enjoyment at work
• Difficulty coping with day-to-day tasks

Short-term stress often resolves on its own, but prolonged stress can persist and negatively impact overall well-being if not addressed.

Causes of work stress

Work stress can build up from a combination of personal and workplace factors, including:

• Heavy workloads and unrealistic deadlines
• Long working hours or unpaid overtime
• Job insecurity or casual/contract work
• Poor work-life balance
• Lack of managerial support
• Workplace conflict or bullying
• Blurred boundaries while working from home

According to Safe Work Australia, work-related stress and psychosocial hazards are a leading cause of psychological injury claims in Australia.

How ongoing work stress leads to burnout

Burnout doesn’t occur suddenly. It develops gradually when stress is persistent and recovery time is limited, eventually overwhelming both the body and mind. Burnout affects both mental and physical health, impacting work performance, relationships, and overall quality of life.

Possible effects include:

• Constant fatigue and exhaustion
• Emotional detachment from work
• Reduced concentration and productivity
• Mood changes (irritability, anxiety, low mood)
• Sleep problems
• Physical symptoms (headaches, muscle tension)

If symptoms persist for weeks, worsen over time or disrupt daily life, consulting a GP or mental health professional is strongly recommended.

How to Manage stress at work

Set clear work boundaries

Setting boundaries helps safeguard your time, energy, and well-being.

• Log off at a reasonable time
• Avoid checking emails after work hours
• Make use of annual leave and personal leave

Take regular breaks

Regular breaks support focus and reduce mental fatigue.

• Take short breaks during the workday
• Step away from screens
• Stretch or go for a short walk

Prioritise tasks realistically

Managing workload expectations helps ease pressure.

• Focus on what’s most important
• Break large tasks into smaller steps
• Set achievable daily goals

Talk to someone

Discussing issues early can help prevent stress from escalating.

• Speak with your manager or HR
• Use Employee Assistance Programs (EAPs)
• Talk to a trusted colleague, friend, or family member

Look after your health outside work

Your wellbeing beyond the workplace affects your ability to handle work stress.

• Maintain good sleep habits
• Eat balanced meals
• Stay active
• Make time for hobbies and relaxation

Seek professional help early

Early support can prevent burnout from worsening.

• When stress affects well-being or performance
• GPs and mental health professionals can assess stress-related symptoms and recommend appropriate support.

Habits that increase burnout risk

Don’t ignore early warning signs

Overlooking warning signs often allows burnout to progress.

• Pushing through constant exhaustion
• Normalising feeling overwhelmed

Don’t overwork regularly

Chronic overwork can lead to increased physical and mental strain.

• Consistently working long hours
• Skipping breaks or leave

Don’t isolate yourself

Isolation can increase the weight of stress.

• Bottling up stress
• Avoiding conversations about workload or wellbeing

Don’t rely on unhealthy coping strategies

Unhealthy habits often contribute to long-term stress.

• Excess caffeine or alcohol
• Poor sleep routines
• Avoiding the issue instead of addressing it

Workplace rights and support

Australian workplace laws provide protections and support options for employees experiencing work-related stress.

Workplace support	Explanation
Flexible work arrangements	Eligible employees have the legal right to request flexible work arrangements under the Fair Work Act, though approval depends on reasonable business grounds.
Personal and sick leave	Can be used for mental health reasons
Employee Assistance Programs	Confidential counselling support
Safe work environment	Employers must protect employee well-being
Protection from discrimination	Mental health is protected under Australian law

When is work stress becoming too much

You may need extra support if you experience:

• Persistent anxiety or low mood
• Trouble sleeping most nights
• Feeling overwhelmed or emotionally detached
• Panic attacks
• Ongoing physical symptoms (headaches, stomach issues)

When to see a GP

Consult a GP if:

• Stress affects daily functioning
• Mental health symptoms persist
• Physical symptoms worsen
• You need to discuss burnout, mental health support, or stress leave
• You require medical certificates or workplace adjustments

How Hola Health can help

Hola Health simplifies access to medical support when work stress becomes overwhelming. Doctors at Hola Health can help with:

• Online GP consultations across Australia
• Support for stress, anxiety, and burnout
• Online Doctors Cert for stress-related leave from office
• Referrals to mental health specialists if needed

Conclusion

Work stress is common, but burnout can often be prevented. Recognising early signs, creating clear boundaries, and reaching out for support can make a meaningful difference. Prioritising mental health is not a sign of weakness; it’s an essential part of staying healthy, productive, and engaged at work.