In Short

You might be thinking… “Ugh, another post about burnout.” The word has been tossed around so much over the past decade that it can feel like a buzzword. A trend rather than something real. And honestly, that thought alone can feel exhausting. But here’s some important news: burnout isn’t just a fad. Decades of research have shown it to be a genuine experience currently present in many working lives. Thanks to this research, we now have a clearer understanding of what drives burnout – and more importantly – how to prevent it.

With just a few minutes of reading, this short blog post will share some science-backed insights and teachings for you to take into your life to give you armour against any workplace stress and prevent burnout!

Are you drowning in deadlines, overrun with meetings, or losing motivation at work? You’re not imagining this stress, and many people feel the same way. While some level of stress at work is normal and unavoidable, when this becomes too much, or even chronic, it becomes a serious issue.

In 2019, the World Health Organisation (WHO) officially recognised burnout as a syndrome caused by chronic workplace stress, with symptoms of exhaustion and disengagement (1, 2). Since then, global discussion and research on the topic have surged, giving us clearer insight into its causes and, importantly, how to recognise and reduce it.

In fact, a Mental Health First Aid International report found that nearly two in three (61%) of Australian employees experienced burnout in 2023 (3). These are reportedly the highest rates from around the globe. That’s a staggering figure, suggesting that many Australians may be at risk. It raises an important question: do you feel equipped to manage your own feelings of burnout? If you’re answer is no, you’re certainly not alone. While some work stress stems from external, systemic factors that require long-term, structural change, this blog focuses on what you can do right now. Below are three evidence-based strategies you can try that may help in the short term, as those larger shifts continue to unfold.

Schedule Adjustments

Because excessive workload and long hours are strong drivers of burnout (2, 4), improving your work-rest schedule or lightening job demands is one of the most effective ways to manage it (2, 5). This strategy is particularly helpful if you feel weighed down by external pressures. Start small: take short breaks for a walk or coffee (6), step outside for fresh air, or restructure your day by tackling complex tasks first and grouping similar ones together (7). You can also consider speaking with your manager about workload adjustments or experimenting with new ways to order your tasks. These small but intentional changes can ease time pressure, make your week feel more manageable, and give you a much-needed reset. Each of us will find different preferences, so focus on what works for you (my favourite is taking a short 3-minute walk outside, sometimes multiple times a day).

Key Takeaway: Small tweaks to your workload or daily rhythm can reduce pressure and help you feel more in control of your week.

Mindfulness

“The awareness of one’s internal states and surroundings.” (8)

One of the most supported methods of reducing burnout is mindfulness. This practice has surged in popularity in recent years, and for good reason. Whether through meditation (9), yoga and other physical activity (10, 11), structured mindfulness training programs (12) or integrating mindfulness into daily life (13), these practices show robust results in reducing burnout across all kinds of people (professions, age, gender) (12, 14). This is especially useful if you’re experiencing internal stress or emotional pressure. The best part? It’s accessible. Many mindfulness practices are free, can be done in under 10 minutes, and easily fit into your day. Giving it a try could reduce the stress you carry into and out of work and might even unlock some of the other well-being benefits that research suggests come with sustained mindfulness practice (15). Again, it is important to try different methods to find what works best for you.

Key Takeaway: Just a few minutes of mindfulness each day can ease stress and give you a reset, no matter how busy your schedule is.

Coaching and Professional Help

Sometimes the best step is to not go it alone. Seeking professional support through coaching, counselling, psychology services, or an Employee Assistance Program (EAP) can be one of the most effective ways to address burnout (16, 17). Coaching helps you reframe challenges, clarify boundaries, and strengthen resilience (18). Professional help is especially valuable if you feel stuck, overwhelmed, or uncertain about how to make changes of your own. Unlike self-help methods, this option provides guided, tailored support from someone walking alongside you. While it may require more time or investment than mindfulness or schedule tweaks, the payoff can be long-term targeted change in how you manage stress and protect your well-being (17, 19).

Key Takeaway: Reaching out for guided support can provide clarity, strategies, and long-term resilience when you can’t do it all on your own.

Conclusion

Burnout is real, but it doesn’t have to define your work or your life. Whether it’s making small adjustments to your routine, building mindfulness into your day, or seeking professional support, the most important step is recognising that you don’t have to manage it alone. Every small action you take toward balance can create meaningful change over time.

If you’d like some extra support in navigating burnout and building healthier ways of working, you’re welcome to take the next step. We’re here at Coachling to walk alongside you.

References

1. World Health Organisation. (2019). Burn-out an “occupational phenomenon”: International Classification of Diseases. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
2. Maslach, C., & Leiter, M. P. (2016). Chapter 43—Burnout. In G. Fink (Ed.), Stress: Concepts, Cognition, Emotion, and Behavior (pp. 351–357). Academic Press. https://doi.org/10.1016/B978-0-12-800951-2.00044-3

3. Mental Health First Aid International. (2023). Navigating burnout. Articles, Resources, Tips for mental health. https://www.mhfa.com.au/resources-support/articles/navigating-burnout/
4. Bowling, N. A. & Kirkendal, C. (2013). Workload: A Review of Causes, Consequences, and Potential Interventions. Contemporary Occupational Health Psychology: Global Perspectives on Research and Practice V.2 (p221 – 238). DOI:10.1002/9781119942849
5. De Simone, S., Vargas, M. & Servillo, G. Organizational strategies to reduce physician burnout: a systematic review and meta-analysis. Aging Clin Exp Res33, 883–894 (2021). https://doi.org/10.1007/s40520-019-01368-3
6. Albulescu, P., Macsinga, I., Rusu, A., Sulea, C., Bodnaru, A., & Tulbure, B. T. (2022). ” Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PloS one, 17(8), e0272460.
7. Daniels, K., Gedikli, C., Watson, D., Semkina, A., & Vaughn, O. (2017). Job design, employment practices and well-being: A systematic review of intervention studies. Ergonomics, 60(9), 1177-1196.
8. American Psychological Association. (n.d.). APA dictionary of psychology. In APA Dictionary of Psychology. American Psychological Association. https://dictionary.apa.org
9. Green AA, Kinchen EV. The Effects of Mindfulness Meditation on Stress and Burnout in Nurses. Journal of Holistic Nursing. 2021;39(4):356-368. doi:10.1177/08980101211015818
10. Di Mario S, Cocchiara RA, La Torre G. The Use of Yoga and Mindfulness-based Interventions to Reduce Stress and Burnout in Healthcare Workers: An Umbrella Review. Altern Ther Health Med. 2023 Jan;29(1):29-35. PMID: 36074961.
11. Schneider, J., Malinowski, P., Watson, P. M., & Lattimore, P. (2019). The role of mindfulness in physical activity: a systematic review. Obesity reviews, 20(3), 448-463.
12. Luken, M., & Sammons, A. (2016). Systematic review of mindfulness practice for reducing job burnout. The American Journal of Occupational Therapy, 70(2), 7002250020p1-7002250020p10.
13. Blanke, E. S., & Brose, A. (2017). Mindfulness in daily life: A multidimensional approach. Mindfulness, 8(3), 737-750.
14. Waldron, E. M., Hong, S., Moskowitz, J. T., & Burnett-Zeigler, I. (2018). A systematic review of the demographic characteristics of participants in US-based randomized controlled trials of mindfulness-based interventions. Mindfulness, 9(6), 1671-1692.
15. Hülsheger, U. R., Alberts, H. J., Feinholdt, A., & Lang, J. W. (2013). Benefits of mindfulness at work: the role of mindfulness in emotion regulation, emotional exhaustion, and job satisfaction. Journal of applied psychology, 98(2), 310.
16. Makowski, M. S., Palomo, C., de Vries, P., & Shanafelt, T. D. (2022, March). Employer-provided professional coaching to improve self-compassion and burnout in physicians. In Mayo Clinic Proceedings(Vol. 97, No. 3, pp. 628-629). Elsevier.
17. Dyrbye, L. N., Shanafelt, T. D., Gill, P. R., Satele, D. V., & West, C. P. (2019). Effect of a professional coaching intervention on the well-being and distress of physicians: a pilot randomized clinical trial. JAMA internal medicine, 179(10), 1406-1414.
18. DiGirolamo, J. (2015). Coaching for professional development. SHRM-SIOP Science of HR White Paper Series, 1-26.
19. Spence, G. B., & Grant, A. M. (2007). Professional and peer life coaching and the enhancement of goal striving and well-being: An exploratory study. The Journal of Positive Psychology, 2(3), 185-194.