Spotting Burnout and Finding Your Way Back: A Guide for Kiwi Workers

Burnout is more than just feeling stressed or tired; it’s a state of emotional, physical, and mental exhaustion resulting from prolonged stress and overexertion. In New Zealand, burnout is becoming increasingly common. A recent survey found 61% of Kiwi workers felt burnt out in the past three months (up from 53% in 2022). Major drivers include heavy workloads, rising living costs, and blurred work–life boundaries. 32% cited financial stress as the top cause, and 14% pointed to overwhelming workload and after-hours work.

This guide helps you recognise early signs of burnout and shares practical steps to recover and rebuild your energy.

Recognising the Signs of Work Burnout

Burnout develops gradually, so learning to spot it early is crucial. If you notice several of these warning signs for weeks, it may be time to act before burnout deepens:

• Constant exhaustion: Feeling drained most of the time, even after rest. Chronic fatigue or insomnia is common.
• Detachment or cynicism: Losing passion for work, becoming negative about tasks and colleagues, or isolating yourself.
• Reduced performance: Struggling to focus, low motivation, slipping productivity, and more mistakes.
• Physical symptoms: Frequent headaches, muscle tension, stomach issues, or sleep troubles without a clear medical cause.
• Emotional symptoms: Irritability, impatience, feeling overwhelmed by small tasks, heightened anxiety, or self-doubt.

These red flags align with the three hallmarks of burnout: exhaustion, cynicism, and inefficacy (feeling unaccomplished). Recognising them early lets you address stress before it leads to a serious breakdown.

How to Recover from Burnout

Recovery is possible, but it takes intention and time. Think of it as rebuilding your “energy bank.” Each healthy step deposits energy and resilience.

Practical steps to help you recover:

• Take a step back: Use annual leave or negotiate lighter duties to create distance from stressors. Even a short break can help reset stress levels.
• Set boundaries: Re-establish work–life separation. Stop checking emails after hours and set clear finish times. Learn to say no to extra commitments when you’re at capacity.
• Prioritise rest and sleep: Make sleep non-negotiable. Aim for 7–9 hours nightly with good sleep hygiene (consistent bedtimes, screen-free wind-down, calming routines). Schedule short breaks during the day to stretch or breathe deeply.
• Reintroduce small joys: Add activities that make you happy, even for 15 minutes daily: a walk, a hobby, reading, or quality time with whānau (family). These lift mood and restore passion.
• Get support: Talk to your manager about workload and let trusted friends or whānau know how you feel. If symptoms are overwhelming or persist, seek professional help (counsellor, therapist, or GP). Asking for help is a sign of strength.
• Ease back in gradually: When ready to return or increase work, do it gently. Start with a manageable workload, then increase gradually as your energy returns. This builds resilience and identifies a sustainable pace.
• Every boundary set, every night of good sleep, and every enjoyable activity or supportive conversation is a deposit in your energy bank. Be patient, as full recovery can take months and happens in stages.

Conclusion

Burnout is a signal that your body and mind need change, not a personal failure. Experts emphasise burnout usually arises from external stresses or unhealthy environments, not individual weakness.

By spotting the signs early and making intentional changes in how you work and rest, you can recover your energy and passion for life.

Remember: You are not alone. Thousands of Kiwis face similar challenges in our fast-paced, demanding world. Reaching out for support is a strength, not a weakness. Recovery is absolutely possible with the right steps and help.

Take that first step today toward a healthier balance, for your well-being is worth it.

References

1. Career Burnout | CAMH https://www.camh.ca/en/camh-news-and-stories/career-burnout
2. New Zealand workers stressed out by cost of living, heavy workloads, survey finds | RNZ News https://www.rnz.co.nz/news/business/532474/new-zealand-workers-stressed-out-by-cost-of-living-heavy-workloads-surveyfinds
3. Burnout: Symptoms, Treatment, and Coping Strategy Tips https://www.helpguide.org/mental-health/stress/burnout-prevention-and-recovery
4. The Tell Tale Signs of Burnout … Do You Have Them? | Psychology Today https://www.psychologytoday.com/us/blog/high-octane-women/201311/the-tell-tale-signs-of-burnout-do-you-have-them
5. Job burnout: How to spot it and take action – Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642
6. 12 Ways To Recover From Burnout https://health.clevelandclinic.org/how-to-recover-from-burnout
7. Going Back to Work After Burnout | Psychology Today https://www.psychologytoday.com/nz/blog/lessons-from-a-burnt-out-psychologist/202309/going-back-to-work-after-burnout#:~:text=This%20process%20often%20involves%20letting,may%20not%20work%20for%20another
8. Burnout Is Real and Treatable – Mental Wellness Center
   https://mentalwellnesscenter.org/blog/resources/burnout-is-real-and-treatable/