Burnt out before you've clocked in? You're not alone

Ever feel like you’re already exhausted before your workday even begins? You’re not imagining it, and you’re certainly not alone.

According to the Choosi Cost of Career Report, 74% of Aussies say they’re feeling burnt out, with one in three experiencing symptoms before they’ve even opened their laptop or walked through the office door.

To help unpack what’s really going on, we spoke with two experts in the field of psychology and workplace wellbeing:

• Sally Clarke, burnout and workplace wellbeing specialist, speaker, and author of the Amazon bestseller, ‘Protect Your Spark: How to Avoid Burnout and Live Authentically’.
• Eugenie Pepper, a psychotherapist and clinical hypnotherapist who supports clients through stress, burnout, and nervous system overwhelm.

Together, they offer a grounded look at why burnout is rising, especially among young Australians, and how to recognise, recover from, and prevent it.

Why are young Aussies already burning out?

Burnout used to be something that built up slowly over the years. Now, it's showing up in the early stages of people’s careers, even before they arrive at work.

Eugenie Pepper sees this pattern often. “There’s a deep sense of pressure, both social and financial, that we are all facing today,” she says. “We’re juggling study, work, debt, social expectations, young children, ageing parents, and now even uncertainty around AI and whether we’ll have jobs in the future.”

Add to that the always-on nature of modern life, and people are waking up with their nervous systems already in overdrive.

Sally Clarke agrees. A former corporate finance lawyer who went through her own debilitating case of burnout, Sally now facilitates stress management programs across Australia. “Digitisation and hustle culture mean work stress starts long before we sit at our desks,” she explains.

“When our identity and value are so deeply tied to our jobs, we pour everything into work – often at the expense of hobbies, rest, and social connection.” – Sally Clarke

A key insight from the Choosi Cost of Career Report 2024: burnout isn’t just coming from overwork, it’s the entire ecosystem of modern life that’s making people feel depleted.

According to the Choosi Cost of Career Report 2024, Gen Z were three times more likely to feel burnt out after finishing high school than Gen Y (22% vs 7%), and four times more likely than Gen X to feel burnt out after a year in the workforce (28% vs 7%).

[H2] What are the symptoms of burnout?

Burnout isn’t just about being tired. It’s a clinical state of physical, mental, and emotional exhaustion caused by prolonged stress, and it shows up in ways many people dismiss or overlook.

Common signs of burnout include:

• Constant fatigue or waking up feeling flat
• Brain fog or trouble concentrating
• Feeling disconnected from things you usually enjoy
• Difficulty falling or staying asleep
• Headaches, digestive issues, or muscle tension
• Feeling overwhelmed by small tasks
• Irritability, anxiety, or emotional numbness

“These are easily written off as just part of modern life,” says Sally, “but they’re serious signs from your body and soul that something needs attention.”

Eugenie adds that when people ignore these signs, it’s often because they’re used to operating in survival mode.

“It becomes the new normal to feel drained all the time, but that doesn’t mean it’s sustainable.” – Eugenie Pepper

What's driving the rise in burnout in Australia?

Burnout is rarely caused by one thing; it’s usually a combination of ongoing stressors that stack up over time. These can include:

• Unrealistic workloads and blurred work-life boundaries
• Financial stress and cost-of-living pressure
• Lack of recognition or reward at work
• Insecure employment or career uncertainty
• Social comparison and constant digital stimulation
• Loss of joy – from hobbies, relationships, and rest

“There’s a constant sense of ‘not enough,’” says Eugenie.

“Not enough time, sleep, certainty, or support. It’s no wonder people feel like they’re running on empty before the day even starts.” – Eugenie Pepper

And because much of this stress is invisible — mental load, decision fatigue, emotional labour — it often goes unaddressed until it becomes unmanageable.

How to recover from burnout

The good news is that burnout is reversible. But recovery doesn’t happen overnight, and it rarely looks like a single holiday or a long weekend off.

Instead, both experts recommend small, daily practices that regulate the nervous system and restore a sense of safety and self.

Eugenie’s advice: “Start by calming the body. Deep breathing, mindfulness, even stepping outside and noticing your senses – these tell your system, I am safe to slow down.”

She encourages simple rituals like:

• walking without your phone,
• writing one line of gratitude a day,
• saying “no” to draining commitments and “yes” to what replenishes you; and/or
• letting go of perfection in favour of alignment: Does this feel right for me right now?

Sally offers a clear structure with her B R N T Framework © – a simple, memorable model for burnout recovery:

• Breathe: Use your breath, movement, or meditation to engage your parasympathetic nervous system and calm stress responses.
• Restore: Stabilise sleep, take short breaks during the day, and fully disconnect outside work hours.
• Nourish: Be mindful about what you consume – food, news, social media, environments, and people.
• Talk: Build strong, safe social connections and consider working with a coach or therapist for guidance and support.

“Recovery isn’t about quitting everything,” Sally says.

“It’s about fiercely prioritising your wellbeing, and understanding that everything else depends on that.” – Sally Clarke

Tips for preventing burnout

Whether you’ve been through burnout or want to avoid it altogether, these habits can help you build resilience and stay well over time:

• Schedule stillness: Even one mindful minute helps your body shift out of stress mode.
• Protect your energy: Set boundaries around work hours, emails, and social events.
• Prioritise sleep: Burnout recovery starts with rest.
• Reconnect with joy: Make space for hobbies, creativity, or anything that lights you up.
• Don’t wait to get help: You don’t have to be in crisis to talk to a professional.

Both Sally and Eugenie agree, burnout doesn’t mean you’ve failed. It means your body is asking for a new way of living, one that supports you, not depletes you

Where to go for help

If you're feeling burnt out, anxious, or just not yourself, you’re not alone, and you don’t have to do it alone.

Start here:

• Speak with your GP to discuss a mental health plan and get referrals
• Beyond Blue – 1300 22 4636 or beyondblue.org.au
• Lifeline – 13 11 14 (24/7 support)
• Headspace – headspace.org.au for young people
• Find a therapist or a coach trained in burnout recovery

The bottom line? You’re not alone, and burnout isn’t the end of the story

Burnout is becoming more common, especially among young Australians juggling work, finances, and the pressure to keep up.

The good news? Burnout is treatable, and small changes can make a big difference. Whether it’s setting boundaries, finding moments of calm, or reaching out for support, you deserve to prioritise your wellbeing, now and in the future.

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