Manage Stress At Work: Dos And Don’ts To Prevent Burnout
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Overview
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
- Mental health care plans (where appropriate)
- Medical certificates for stress-related leave
- 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.
FAQs
Is work stress considered a health issue?
Yes. Chronic work stress can affect both mental and physical health and is recognised as a workplace health and safety issue in Australia.
What’s the difference between stress and burnout?
Stress is a natural response to pressure and is usually short-term. Burnout develops when stress is prolonged and unmanaged, leading to emotional exhaustion and reduced functioning.
Can I take sick leave for mental health in Australia?
Yes. Personal (sick) leave can be used for mental health reasons under Australian workplace laws.
Can a GP provide a medical certificate for stress?
Yes. GPs can evaluate stress-related conditions and provide medical certificates when discussing burnout.
How do I talk about burnout?
Begin by explaining how stress is affecting your work and well-being. Concentrate on potential solutions, like modifying your workload, implementing flexible schedules, or seeking temporary assistance.
Reference
Key Work Health and Safety Statistics Australia 2025 - reference linkSee a GP online within just 15 minutes.
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Disclaimer
This blog is for general informational purposes only and does not indicate that Hola Health provides all treatments or preventive measures mentioned. It is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. For emergencies please immediately contact 000. Any medical topics discussed are intended to educate, not to imply availability through Hola Health.