Feeling the strain of work stress? Try these tips to prevent burnout and anxiety - Insights from a burnout counsellor

The Counselling Cove
Sep 5
5 min read

When the workday ends, does your mind keep racing as if it hasn’t? Maybe you notice yourself checking emails long after hours, replaying conversations in your head, or struggling to “switch off” even when you’re finally at home. If that sounds familiar, you’re not alone. Many people I meet through my work as a burnout counsellor describe how blurred lines between work and personal life slowly chip away at their wellbeing, leaving them anxious, restless, and on the edge of complete depletion.

The truth is, your mind and body need time to rest and recover. Without boundaries, it’s easy for work stress to seep into every corner of life - making it harder to enjoy time with loved ones, get quality sleep, or feel present in your own moments. Creating clear boundaries after work isn’t about neglecting responsibilities - it’s about protecting your health so you can show up tomorrow with more clarity and energy.

Why boundaries matter for burnout and anxiety

Burnout doesn’t happen overnight. It builds slowly, often starting with small signs: difficulty concentrating, feeling emotionally drained, or finding less joy in things that once felt meaningful. Anxiety can intensify too, leaving you with a restless body and a busy mind that never feels settled.

Boundaries act like a buffer. They help you separate “work you” from “home you,” so your nervous system has a chance to downshift. This isn’t indulgent - it’s essential self-care.

And for some professions - like first responders, health workers, educators, or anyone dealing with emotionally heavy content - this can feel especially difficult. Being on call, working late, or carrying the weight of others’ stories can blur the line between work and home. That’s exactly why boundaries matter so much in these roles: not only do they protect your wellbeing, they also help you stay clear, present, and effective in the important work you do.

Signs you might not be switching off

It’s not always obvious when work stress is following you home. Sometimes it creeps in quietly, until one day you realise you haven’t truly rested in weeks. Here are some signs you might not be switching off after work:

Your mind keeps replaying the day. You find yourself going over conversations, tasks, or “what ifs” long into the evening.
Sleep feels unsettled. Even when you’re exhausted, your body feels restless or your brain won’t stop running through to-do lists.
You feel constantly “on alert.” The ping of a message or email spikes your stress levels, even outside work hours.
You’re running on empty. Hobbies, socialising, or even simple relaxation feel like too much effort because work has drained your energy.
Loved ones notice. Friends or family might comment that you seem distracted, preoccupied, or not really “there.”
Work leaks into everything. You check emails at dinner, talk about work constantly, or feel guilty taking time for yourself.

If you notice yourself in these signs, it doesn’t mean you’re failing. It simply means your mind and body are signalling a need for clearer boundaries and intentional rest.

Practical ways to switch off after work - Tips from a burnout counsellor

Here are some simple, compassionate strategies to help you create space between your workday and the rest of your life:

Create a transition ritual
Just like a commute signals the start and end of the workday, a ritual can help you mentally “clock off.” This might be changing into comfortable clothes, taking a short walk, lighting a candle, or even making a cup of tea while taking a few deep breaths.
Set tech boundaries
If possible, avoid checking emails or work messages after hours. Turn off notifications, or set your phone to “Do Not Disturb” mode during your personal time. Let colleagues know your boundaries - often they’ll respect them more than you think.
Move your body
Gentle exercise helps release tension and reset your mood. This doesn’t have to mean the gym - stretching, yoga, dancing around your living room, or a simple walk can all help.
Nourish your senses
Burnout often numbs us, so reconnecting with your senses can be grounding. Listen to music, enjoy a warm shower, cook a meal with flavours you love, or spend a few minutes outdoors noticing the sights and sounds around you.
Practice mindful moments
Even a few minutes of mindfulness - such as focusing on your breath or noticing how your body feels - can calm anxious thoughts and remind you that you’re safe, here and now.
Protect rest time
Give yourself permission to rest without guilt. Reading, journaling, or even just sitting quietly can help signal to your body that the workday is truly done.

How I’ve seen this in my practice (and in my own life)

For many years I worked in crisis support, often with late-night finishes. It was tempting to just collapse into bed, completely spent. But I noticed that when I skipped giving myself time to mentally “pack down” the day, I didn’t sleep as well. My body hadn’t been told it was safe to rest.

I had to learn the importance of small rituals - even at 1am - that signalled to my mind and body it was time to wind down. For me, that looked like tidying my workspace, letting the act of putting things away symbolise putting the day down. I’d also apply a calming night cream, the scent becoming a cue that the workday was done. These practices felt like extra effort in the moment, but they made all the difference: I’d fall asleep faster, and sleep more deeply when my head finally hit the pillow.

I’ve seen colleagues create similar rituals. One mental health worker I know has a marker on their commute home - a particular bridge she drives across. Up until that point, they allow themselves to process the day’s worries. But once they cross the bridge, the music goes on, and that’s the cue: it’s time to switch off.

They may seem like small acts, but these rituals become powerful markers in your mind. They create boundaries that signal safety, rest, and separation from work -making it easier to truly recharge.

When you’re finding it hard to switch off

If you’re struggling to set boundaries, or if anxiety and burnout already feel overwhelming, know that you don’t have to figure it out alone. Counselling can give you a safe, supportive space to untangle the stress you’re carrying, explore what’s contributing to burnout, and find strategies that feel sustainable for your life.

In my counselling practice in the Sutherland Shire, I support people who are navigating burnout, anxiety, and the weight of constantly “doing it all.” Together, we work on building clarity, confidence, and self-compassion - so you can reclaim balance and start to feel more like yourself again.

A Final Gentle Reminder

If you are feeling guilty when trying to rest, know that switching off after work doesn’t mean you’re lazy - it means you’re human. You deserve rest, you deserve boundaries, and you deserve a life that isn’t defined only by work. Taking even small steps toward protecting your wellbeing today can help prevent burnout tomorrow.

If you’d like support with setting boundaries, managing anxiety, or finding ways to restore balance, I’d love to walk alongside you. You don’t have to do this on your own. 💛