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

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.