Information Centre

Coping with burnout

Front Line Workers & Professionals Work

Burnout is caused by high levels of stress and tiredness usually due to a high pressure job. Burnout can happen to anyone so knowing how to deal with it and prevent it, is important. 

How to handle burnout

  • Talk to someone you trust, a friend or family member.  Be honest with how you have been feeling. You can also talk to your GP for advice or a mental health professional
  • Schedule some time off work. Rest is important!
  • Sleep! – Rest your body and mind. If you have been having sleep problems talk to your GP.
  • Exercise – Finding a form of exercise that you enjoy is really important for managing stress. 
  • Prioritise self-care. Do something that helps you relax. 
  • Look at the stressors in your life – do you have a way of getting this stressor out of your life? Can you find a way to deal with it? 
  • Do something fun. Go out with friends, to the cinema or for dinner. Get involved with an old hobby or a new one, anything that you enjoy. 
  • Talk with your employer so they can support you. It might help to adjust your hours or get help with some of the workload. 
  • You might need to consider if the job is right for you. Ask yourself- Is this job too stressful? Do I love this job? Can I handle this job? If not you may need to look at a change.

How to prevent burnout 

While Burnout can be solved, it is best avoiding it. If you have had it, you know you don’t want to experience it twice! Here are some tips to help prevent burnout:

  • Practice good sleeping habits and try to get the recommended 8 hours of sleep. Our bodies need time to rest 
  • Eat healthy balanced meals 
  • Exercise keeps your body and mind healthy. It can be great for dealing with stress as you concentrate on the movement of your body or your breathing.
  • Try mindfulness techniques like meditation to help stay calm and de-stressed 
  • Make sure to take regular breaks while working, even just to stretch and get some fresh air 
  • Take up a hobby like painting or hiking, join a club or sport. Don’t let your whole life be work.
  • Talk to someone you trust about what is stressing you out. Don’t carry everything on your shoulders. Maybe take up counselling, especially if you have a high pressure job. 
  • Ask for help! – be that at home or at work. Have a new baby? Ask someone to babysit. Got a big project due in a week? Ask a colleague to help out with a part of it. 
  • Remember – you don’t need to be super all the time. It’s okay to say I can’t do that right now or I need help with that. People will understand. 

Support on turn2me for frontline workers:Wherever you are on the frontline your peers are here to support you!

Turn2me offers free, anonymous, professional instant chat group support for people working on the frontline – from dealing with Covid-19 and burnout to creating healthy habits – join other frontline workers from around the country to share your experiences and strategies for getting through.