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Reclaim your energy: How to recover from burnout 

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Feeling exhausted, unmotivated or like everything’s a chore? You’re not alone. Burnout can creep up on anyone, draining your energy and making even simple tasks feel overwhelming.

Recent studies have shown that 61% of Australian workers report feeling burnt out – well above the global average. But by recognising the signs and taking a few practical steps, you can start to regain your energy and zest for life.

We spoke with nib foundation partner, Lifeline Australia, to learn more.

So, what exactly is burnout? 

Burnout isn’t just feeling tired – it’s long-term emotional, physical and mental exhaustion caused by chronic stress. And no, one good night’s sleep won’t fix it. 

Burnout can make it feel impossible to keep up with daily demands, and in the workplace, it often leaves you feeling out of sync with your job. But the first step in dealing with it is learning the signs of burnout. It can look different for everyone, but some of the common symptoms of burnout can be: 

  • Constant exhaustion

  • Feeling detached from work, relationships, or things you once enjoyed 

  • Trouble concentrating or increased irritability   

  • Frequent headaches or stomach issues

  • Difficulty sleeping

  • Feeling drained all the time

How to recover from burnout 

So if you’re one of the millions of Australians reporting feeling burnt out, know that you’re definitely not alone. It's a common struggle, but the good news is that recovery is possible. Here are five practical tips to help you bounce back and start living a more fulfilling life again. 

1. Prioritise self-care 

Remember that self-care isn’t selfish. In fact, looking after yourself is an important step to overcoming burnout. As a start, try to focus on: 

  • Getting enough sleep  

  • Eating a balanced diet (plenty of fruit and veg)  

  • Staying active with regular exercise  

  • Doing something that lets your brain switch off and be happy – like reading a book, baking a cake, or just having a warm bath.   

“Looking after yourself isn’t optional, it’s essential,” says Lifeline. “If you’re constantly giving without taking time to recharge, burnout can creep in. Try to switch off where you can and give yourself space to recover.”

2. Set boundaries 

Workload is one of the leading reasons we experience burnout. This means that we might feel like we can’t say no because we don’t want others to think that we ‘can’t handle it’. And if you’re reading this, then you probably understand that feeling. The reality is that saying ‘no’ and setting boundaries can go a long way to help prevent burnout. 

“It’s okay to say no, especially when something feels draining,” says Lifeline. “Setting clear boundaries protects your time, energy, and wellbeing.”

3. Seek support  

Talking to friends, family, or a mental health professional can provide a little perspective and make you feel like you’re not alone. If time is tight, telehealth services can connect you with experts from anywhere so you can speak to someone quickly. 

nib partners with hub.health to offer members access to experienced medical doctors and nurse practitioners wherever they are – explore the options available or book a telehealth appointment to start getting help today.  

4. Practice mindfulness 

Mindfulness techniques – like meditation, deep breathing, or simply being present – can help you to reduce anxiety and help you find ways to cope with stress in the long term. 

“Mindfulness isn’t about emptying your mind,” says Lifeline. “It’s about noticing what you’re thinking or feeling, without judgment, and letting it pass. That gentle pause can really help when you’re feeling overwhelmed.”

If you’re really struggling to get a handle on your racing thoughts, try a guided meditation to ease you into the process or a meditative experience like a breathwork class. 

5. Re-evaluate your goals 

Sometimes it’s not the world that drives us to the point of burnout but our own ambition. Take a step back and reassess your personal and professional goals to decide if they are working for you. Ask yourself: 

  • Do they align with my values?  

  • Are they realistic and achievable?  

  • Do they bring me joy and fulfilment?  

Adjusting your goals to be more realistic or attainable can help to reduce stress and increase your sense of accomplishment.       Taking small steps to achieve larger goals can also help. 

You don’t have to give up your dreams to recover from burnout. Just be a bit kinder to yourself. If something is too overwhelming, put it on the backburner or consider taking smaller steps to achieve your larger goals. Big goals take time. Be kind and patient with yourself along the way. 

Burnout isn’t something you have to push through alone. 

The first step in getting help to recover from burnout is speaking to a GP who can help to properly diagnose you, refer you to a specialist if needed, or simply help you to develop a plan to prioritise your mental health. As an nib member, you can access telehealth with a medical doctor or nurse practitioner through our partner hub.health to help you on the road to recovery. 

If you or someone you know needs help, please call:

Lifeline: 13 11 14

Beyond Blue: 1300 22 4636

Kids Helpline: 1800 55 1800

The information contained in this article is provided as general information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For personalised medical advice, always consult your qualified healthcare professional.