TRIGGER WARNING: This article involves discussion on mental health and depression. It may be difficult reading this story, especially if you’ve had similar experiences or supported a friend or family member. If you’re feeling impacted, contact Beyond Blue for immediate support, Lifeline on 13 11 14, Headspace, or your local GP for support.

While Australians might have a reputation for being laid back (she’ll be right, mate!), the reality is that as a nation, we’re pretty stressed out, with one of the highest rates of burnout in the world. In a recent Beyond Blue survey, half the respondents said they had experienced burnout in the past year.

According to Beyond Blue CEO Georgie Harman in a recent webinar, the drivers behind burnout are most associated with working conditions, excessive workload, unclear expectations, lack of support, and the pressures of caring and family obligations. Left unchecked, burnout symptoms can escalate into further mental health issues such as depression.

But how do you know if you’re just tired – or if you’re facing a bigger problem? Here, mental health experts share their personal experiences with burnout and recovery and what you can do to protect yourself.

What are the signs of burnout?

According to the World Health Organization, burnout manifests as ‘energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and reduced professional efficacy.’

While this definition may sound straightforward, burnout is often difficult to recognise within ourselves because the symptoms can emerge gradually. Mental health advocate Peta Sticheff, who experienced burnout in her high-pressure corporate sales role, describes it as ‘sneaky’.

‘I was focused on keeping everybody else happy, and I didn't notice the symptoms creeping up on me,’ she says. Burnout derailed Peta’s health, physically and mentally: constant tiredness, constant tension, hair loss, flaking nails, feelings of not being able to cope, and panic attacks.

For journalist and mental health wellbeing speaker Sophie Scott, the first warning signs were physical and emotional exhaustion. ‘Then it was always being on edge, couldn't switch off, was always thinking about the next story and wanting to be ahead of the game from the minute I woke up to the minute I went to sleep. Then the last part crept in where you feel like you can't actually do your job properly anymore.’

The latest data also showed that around 1 in 2 people were experiencing burnout for non-paid work activities, with the top reason attributable to family and parenting responsibilities. ‘That overwhelming sense of responsibility and lack of support can happen in lots of other situations outside work, including being a parent,’ Sophie says. ‘Carers face a real sense of burnout because of the unrelenting nature of being a carer.’

Reduce your risk of burnout

If your body and mental state are telling you that you’re on the road to burnout, it’s important to take action.

‘Listen to your gut,’ Peta Sitcheff advises. ‘If something's not working, it's going to keep not working until you address it, acknowledge it, accept it, and do something about it. And then know your limits.’

Often people who end up in burnout are high achievers with a strong work ethic – those who are likely to overcommit. Protect yourself by putting in boundaries and learning how to say no gently – at work and at home.

‘Just because you've got two hands doesn't mean you need to hold 12 plates,’ says clinical psychologist Nasalifya Namwinga. ‘What are the things you can put down safely that are causing you stress in your life? What are the things that you can hand over to someone else? Some of that stress relief is about asking people around us to [help].’ 

Nasalifya also emphasises the value of taking time out for rest and restoration. ‘Rest is things you do away from work that’s not sleep Restorative practices are the things that help you come back to the work, excited about the work, reinvigorated about the work.’

What about recovery?

If burnout has brought you to breaking point, recovery will involve seeking professional help from your GP or a psychologist. Prioritising self-care, lifestyle changes, and seeking new hobbies or interests outside of your work/home sphere can also make a huge difference in the longer term. It’s also helpful to focus on things you can control, rather than things you can’t.

‘I was prescribed medication to help calm the symptoms, which was incredibly important,’ Peta Sitcheff says. ‘Diet and exercise were a big part of all of that too. By looking after myself, it was a process of rediscovering who I was.’

While everyone’s recovery journey will be different, Sophie Scott describes the four essential steps: ‘Seek support, speak up, set boundaries and schedule practices that regulate your nervous system.’

Finding help

‘Burnout is never a personal failing,’ Georgie Harman says. ‘It's the result of facing too many demands for too long without enough support. If this feels like you – or if you feel like you're heading in that direction – it’s never too early to seek support. You don’t need to battle burnout alone.’

To access help and more information:

• visit Beyond Blue’s burnout page
• take the confidential Burnout Check-In Quiz to find out if you’re experiencing burnout, and what you can do about it
• watch the webinar, Beyond Burnout: A webinar on preventing and recovering from burnout, to hear more from the experts in this story. For immediate support call Beyond Blue on 1300 22 4636.
• Sophie Scott has developed a free energy quiz, based on research.

Shifting focus

HIA member and builder Greg Wells is a textbook example of how a passionate high-achiever can end up in burnout. Ten years ago, he was working 70 to 100 hours a week, running two businesses, and ended up in hospital with adrenal fatigue. ‘I could not get out of bed for two weeks,’ he says. ‘I was completely defeated; my mind and body had just had enough.’

For Greg, this low point became a life-changing stepping stone. ‘I realised that if I was ever going to get to where I wanted to be, it needed to be by working more strategically.’

He focused on recovery, learned how to delegate and founded Custom Built Projects in the Hunter region, his thriving, award-winning business. Most importantly, he de-prioritised productivity in favour of valuing the rewards inherent in his work. ‘For me, there’s no greater feeling than to be gifted the responsibility to build someone’s forever home,’ he says.

HIACF & Beyond Blue

The HIA Charitable Foundation proudly supports Beyond Blue. The HIACF are committed to the wellbeing of members of the residential construction industry. For more information or to donate go to.

First published on 15 October 2025