Keep burnout at bay

In 2019, the World Health Organisation (WHO) defined burnout as an “occupational phenomenon”; a syndrome resulting from chronic, unmanaged workplace stress. In Australia, it's estimated that 30-40% of people experience burnout. Among doctors, it's even more common – with research suggesting about 40% of the profession is affected.

Are you suffering from burnout?

If you’re dragging yourself to your next shift, constantly tired, disconnecting from people around you, or even questioning your decision to study medicine so early on in your career, you’re certainly not alone. You might have felt that deep pull to help people, to be a doctor, to make a difference. But right now? You might mostly feel like calling in sick. Perhaps there’s a possibility you are burnt out, or even close to it.

The good news is, although burnout can feel overwhelming, you can bounce back from it. And the even better news is that with the right awareness, and putting some personal and professional wellbeing strategies in place early in your career, you can prevent burnout from happening in the first place.

As a junior doctor, you’re particularly vulnerable. The intense study load, long hours, emotional toll, often unhealthy workplace systems, and a steep learning curve of transitioning into clinical work – this can all pile on. It can also be uniquely draining to be in a caregiving profession, where looking after others can wear you down in ways you might not expect.

Burnout isn’t always just about work. It’s hard to separate the whole person from their life context, so all the emotions we feel in reaction to the world – both internally and externally – can build up and wear us down.

If you’re juggling emotional pressure from a demanding job alongside family responsibilities, financial concerns, relationship challenges, or caring for others, it can be hard to pinpoint where the stress is coming from. Life is complicated, and so are your emotional responses to it.

What can you do to prevent burnout?

First, you have to recognise burnout and act on it before it takes hold.

As you move from medical school into the clinical environment, you’ll face long shifts, emotional strain and heavy responsibility. To stay ahead of burnout, you need to be honest with yourself about your limits, and create space for recharging and recovery before burnout takes hold.

‘Know thyself’ might sound cliché, but it’s one of the most important tools you have in preventing burnout. Burnout prevention involves knowing yourself and being self-aware, ritualising self-care into your otherwise busy schedule, and advocating for systems at work that protect your wellbeing as well as that of your peers.

Start by looking out for the early signs. Your brain and body are likely whispering these to you already. They are your cue to slow down, check in with yourself, seek support, and ramp up your self-care routines. Acting early on these warning signs can help you avoid more serious consequences later.

You may notice differences in your body and mind that deviate from what you’re like when you’re ‘well’. These might include constant tiredness that doesn’t improve with rest; becoming more cynical or emotionally detached from patients or colleagues; or struggling to concentrate.

Maybe you’ve started feeling numb or overwhelmed. You might notice you’re sleeping poorly, getting irritated more easily, forgetting crucial information, experiencing decision fatigue, or losing motivation for things you once loved – both in and outside of work. Even physical symptoms like headaches, digestive issues or frequent colds can be signs that your body is under prolonged stress.

Burnout prevention involves knowing with clarity what you need in order to function at your best. For most, this involves replenishing sleep, eating nourishing food, keeping physically active, and making time for things like socialising, being in nature and spending time with family. And, of course, just taking time out to relax and do nothing!

Little daily rituals can fill the cup with positive emotions and help release some of the negative emotions. Self-care also means setting boundaries, saying no, debriefing after challenging days at work, and not being afraid to talk about how you are feeling.

The role of your workplace in preventing burnout

Burnout prevention is not just about what you do. Your workplace has a big role to play in preventing burnout.

Working in a positive, empathetic culture where you feel valued, heard and supported can make a huge difference. When open communication is encouraged and trust is built, you’re more likely to feel safe speaking up about what you’re going through, and getting the help you need when your wellbeing is affected.

Hospitals and training programs should offer development opportunities that focus on mental fitness, because learning how to manage stress and complex emotions is just as important as clinical skills. Reducing the stigma around help-seeking is essential too.

Everyone experiences stress differently, and a one-size-fits-all approach won’t work. By embedding wellbeing into workplace systems, hospitals can improve not only staff morale but also team performance and retention – creating an environment where doctors thrive. There are little things we can all do in our daily practices now that can help us move towards this in the future.

Burnout prevention isn’t just about avoiding hitting that brick wall. It’s about building a solid foundation for a long, healthy and fulfilling career in medicine. And you can start laying that foundation now.

Dr Marny Lishman is a Perth-based psychologist, author, speaker, media commentator, and professional wellbeing and leadership coach. Her latest book Burnout to Brilliant is a practical guide to thriving, not just surviving.