Reducing Burnout & Staying ‘Engaged’ over the Holiday

End of year, we have made it! It’s been another tough, long year for us all and we are definitely feeling the impacts. This time of year is when we need to take a breath, reflect on the year that you have experienced and reenergise yourself for the year to come. Psychological Burnout is when we have taken on so much for a long period of time. We are now feeling the consequences of ‘just keep swimming’ and pushing through each day.

When you experience burnout, it is an overwhelming sense of exhaustion, negative feelings of cynicism or pessimistic as well as detachment or disconnection from those around us. This can lead to a sense of hopelessness and lack of accomplishments in everyday tasks which you would normally enjoy. Some people describe it as feeling like drowning, sinking or suffocating.

The burnout is real

When our family members, friends or children rely on you to listen or help them out- it can intensify burnout – leaving us with overwhelming emotions, feeling like we are not able to cope. How can I possible try to manage my own stuff when everyone keeps on piling their stuff on? *snap* literally.

When we experience psychological burnout, it impacts every aspect of our lives. This includes our relationships – how we respond or react to others, reduces enjoyment of things you once looked forward to, can make you feel like giving up and hiding under anything away from people. This increases isolation, feelings of helplessness and then can spiral into self-sabotage behaviour and negative thoughts about ourselves.

If burnout is not addressed, it can then slip into dissociation – that feeling of numbing out. A good example is you know when you drive to the shops, and when you get there you have no idea of how you got there? That’s a form of dissociating. Some people also describe it as standing there talking to someone, but feeling like you are not in the conversation but looking down on what is happening.

When this continues, it can sometimes lead to depression. Shut down. Cant be bothered and all is too much. Impacts my motivation, my memory, sometimes everything looks grey. Just want to hide under our bed and not come out. It’s safe there.

How to Reduce Burnout

Not all is lost! The great thing is now you know why you are feeling this way, its not just you! End of year is hard and we are all in the same boat. To recover from burnout, we need self-care. Self-Care is not randomly getting a massage and expecting things to get better, Self-Care is helping us self-soothe (when we are upset and overwhelmed, we talk to ourselves kindly and acknowledge our distress). We need to re-evaluate our life patterns; are there things we can change in our everyday routines that will make us happier?

Develop better coping skills such as retraining our automatic thoughts, leaning emotional intelligence and not being afraid to ask for help. We are social beings, reaching out to those we feel trust with to make us laugh. Adding relaxation strategies every day. Yes, every day. It’s important.

If you don’t make time for your wellness, your body will force you to make time for your recovery. Be conscious if you are an emotional eater, if you are, that’s ok. Understand why. Set yourself up for success and have better snacks around that won’t make you feel worse or mindfulness every time you open the fridge. Follow the Goldilocks Principle: tasks not too hard, not too easy, just right!

Take time for yourself. Recognise when you are not feeling mentally well and be kind to yourself – give yourself a break. Know what burnout looks like for you. Surround yourself with those who support you and put-up boundaries with those who make you feel drained or anxious.

Talk to a professional when you are not feeling yourself, it can help figure out why. Counsellors can give you strategies on how to grow and evolve into the life we want. We have one life, learning these strategies can set you up for long term happiness. You are worth it.


This information has been provided by Elena Bishop, Director at Supportive Therapy MSW BScPsy AASW

If you are looking for more information or even to talk to someone about what you are experiencing, please feel free to contact me at There are a lot of free resources for you to access, as well as online store so you can view self-guided therapy sessions and eBook’s that may benefit you.

You are not alone. There is always help. Thank you for your time. 


All the information contained in this document is general advice only. This is not specific to any situation or person or based of any clients case study. This information is from the main concerns facing the majority of my clients as a collective and has proven to have made a significant positive difference in an individuals or couples experience.. If you are triggered or offended in any way, please contact Supportive Therapy immediately so we can make you feel at ease and explain our perspective. This information is intended for empowerment and knowledge in the best interests of my clients. This is not intended to replace therapy, but to aid in personal growth, personal development and the recommendation that this book is to be reflective within in person therapy. Everything contained in this document is the intellectual property of Elena Bishop, director of Supportive Therapy Arana Hills. You do not have permission to share, reproduce, copy, adapt, display or anything similar that violate copywrite laws. The consequences of ignoring copywrite of the contents within this document will result in legal action. I have worked hard and reserve the right to protect my property without it getting into the wrong hands and being used unethically or fraudulently.


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Meet Elena

I started my practice to make a positive difference – to have a voice for the voiceless. I am someone who inspires positive change in people’s lives. I support you in exploring your current concerns & investigating your history to uncover patterns that you may not even be aware of. I motivate you to feel strong & confident, to evolve into a better version of yourself and be happy in your relationships.

As well as running my Private Practice, I am the Brisbane Mothers’ Mental Health Network Coordinator, Publishes monthly articles in several outlets, and customises Training & Education for my clients on her YouTube channel. These are examples of a holistic approach to my clients needs for education, empowerment and normalising how we all can struggle at maintaining our unique and healthy relationships.


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Any questions? Send us a message and we will get back to you. We offer counselling, mental health & wellbeing, mothers support, couples therapy and psychotherapy in Arana Hills, QLD.

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