Work Stress and Burnout in New Zealand: What to Do
Work can be a rewarding and meaningful part of life. But when the pressure starts to feel constant, it can become difficult to switch off, sleep well, enjoy time with whānau and friends, or feel like yourself outside of work.
You might be thinking, “I’m just tired,” or “Everyone is stressed at work - I just need to push through.” But ongoing work stress can take a real toll on your mental and physical wellbeing.
In Aotearoa New Zealand, WorkSafe recognises work-related stress as a health and safety issue. Common workplace stressors include excessive workloads, long hours, low control over work, poor support, workplace conflict, bullying, job insecurity and difficulties balancing work and home life.
If work stress is starting to affect your mood, relationships, sleep or ability to function day-to-day, you don't have to wait until you reach breaking point before asking for help.
What is work stress?
Work stress happens when the demands of your job begin to feel greater than your ability or resources to cope with them.
Some periods of pressure at work are normal. A busy week, an important deadline or a challenging project does not necessarily mean you are experiencing harmful stress.
The difference is often how long the pressure continues and whether you have enough time, support and resources to recover.
WorkSafe identifies factors such as high workloads, constant time pressure, long working hours, low job control, unclear responsibilities, poor workplace relationships, lack of support and job insecurity as potential psychosocial risks.
Work stress can also occur when you are dealing with emotionally demanding work. This can be particularly relevant for people working in healthcare, education, social services, emergency services, customer-facing roles and other jobs where you regularly support or interact with people experiencing difficult circumstances.
What does work stress feel like?
Work-related stress can look different for everyone.
You might notice:
Feeling constantly tired or mentally drained
Finding it difficult to switch off after work
Feeling anxious about going to work
Irritability or becoming frustrated more easily
Difficulty concentrating or making decisions
Racing thoughts or constant worrying
Headaches or muscle tension
Changes in sleep
Feeling overwhelmed by relatively small tasks
Losing motivation
Feeling emotionally disconnected
Spending your evenings thinking about work
Having less patience with your partner, children, friends or whānau
Relying on alcohol, food or other behaviours to help you unwind
Feeling like you are never doing enough
WorkSafe reports that work-related stress is associated with outcomes including anxiety, low mood, fatigue, reduced engagement and lower productivity.
If several of these experiences sound familiar, it may be worth taking a closer look at what is happening rather than simply telling yourself to “cope better.”
What is burnout?
Burnout is more than simply having a stressful week.
The World Health Organization describes burnout as resulting from chronic workplace stress that has not been successfully managed. It involves three main experiences: exhaustion, increasing mental distance or negativity towards your job, and feeling less effective at work. Burnout is classified as an occupational phenomenon rather than a medical condition.
You might recognise burnout as:
“I have nothing left to give.”
You feel exhausted even after sleeping or taking a weekend off.
“I don't care anymore.”
You may become cynical, detached or unusually negative about your workplace or the people you work with.
“I'm not good at my job anymore.”
Tasks that once felt manageable suddenly seem overwhelming. You may make more mistakes, struggle to concentrate or feel that you are constantly falling behind.
Burnout can develop gradually, which means it is not always obvious that you are reaching your limit until your wellbeing has significantly deteriorated.
Why is work stress so difficult to manage?
One reason work stress can be difficult is that the problem isn't always something you can solve by simply “looking after yourself.”
For example, taking a relaxing bath might help you unwind after a difficult day. But if your workload is consistently unmanageable, you are working excessive hours or experiencing bullying, relaxation alone will not address the underlying problem.
WorkSafe notes that organisations have responsibilities to identify and manage psychosocial risks in the workplace. This means workplace wellbeing should not be viewed solely as an individual's responsibility.
It can therefore be useful to consider two questions:
What can I change about the situation?
and
What support or coping strategies can help me manage what I cannot immediately change?
Counselling can help you work through both.
When should I seek help for work stress?
You don't need to be experiencing severe burnout before talking to a counsellor.
Consider seeking support if:
Work stress has continued for several weeks or months
You dread going to work most days
You cannot switch off from work
Your sleep is being affected
You are experiencing frequent anxiety or low mood
Work is affecting your relationships
You have lost interest in activities you normally enjoy
You feel emotionally exhausted
You are increasingly withdrawing from friends or whānau
You are struggling to concentrate or function at work
You feel like you are constantly overwhelmed
You have tried managing it yourself but things aren't improving
You might even find yourself searching online for “I need help with anxiety,” “work stress help NZ,” “burnout counselling NZ” or “find a counsellor near me NZ.”
Searching for help is not a sign that you are failing. It can be a sign that you have recognised something needs to change.
How can counselling help with work stress and burnout?
Counselling provides a confidential space where you can slow down and understand what is actually happening.
When you are constantly busy, it can be difficult to step back and recognise the patterns contributing to your stress. Talking with a counsellor can help you identify those patterns and consider what might be possible.
Depending on your needs, counselling may help you:
Understand the sources of your work stress
Recognise early signs of burnout
Manage anxiety and persistent worrying
Develop healthier boundaries around work
Improve your ability to switch off
Work through workplace conflict
Build confidence in communicating your needs
Explore perfectionism or people-pleasing patterns
Develop strategies for managing difficult situations
Reconnect with activities and relationships outside work
Navigate workplace changes or uncertainty
Decide what changes you may need to make in your work or personal life
Different therapeutic approaches may be used depending on your circumstances.
For example, Cognitive Behavioural Therapy (CBT) can help you identify patterns of thinking and behaviour that may be contributing to distress. Acceptance and Commitment Therapy (ACT) can help people develop psychological flexibility and identify actions that align with their values. A person-centred approach focuses on providing a supportive, non-judgemental environment where you can explore your experiences at your own pace.
Your counsellor can discuss which approach may be most appropriate for you.
What happens in a counselling session?
You don't need to prepare the “right” things to say before your first appointment.
A first counselling session will generally involve talking about what has been happening and what you would like support with.
Your counsellor may ask questions about:
Your work situation
How stress is affecting you
Your sleep and energy
Your relationships
Your thoughts and emotions
What you have already tried
What you would like to be different
You can then work together on goals for counselling.
For some people, simply having somewhere to talk openly about what they are experiencing can be a relief. For others, counselling provides practical strategies and a structured space to work towards specific changes.
You don't have to wait until you have everything figured out before making an appointment.
Work stress, burnout and hauora in Aotearoa
Wellbeing can mean more than simply whether you are experiencing symptoms of stress or anxiety.
For Māori, Te Whare Tapa Whā provides a holistic model of hauora based on four interconnected dimensions: taha tinana (physical wellbeing), taha hinengaro (mental and emotional wellbeing), taha whānau (family and social wellbeing) and taha wairua (spiritual wellbeing).
This perspective highlights how different areas of life can influence one another. Work stress may affect sleep and physical wellbeing, relationships with whānau, emotional wellbeing and your sense of connection or purpose.
Counselling should therefore be responsive to the individual rather than assuming that everyone's experience of stress is the same.
If cultural identity, whānau, spirituality, relationships or connection to community are important parts of your wellbeing, these can be included in counselling in a way that feels appropriate for you.
Does ACC cover counselling for work stress?
This is a common question in New Zealand.
ACC does not generally cover ordinary work stress or burnout simply because it is caused by your job. ACC states that stress and emotional issues are generally not covered unless they are linked to a covered injury.
There are circumstances where ACC can cover a work-related mental injury, including mental injury resulting from experiencing, seeing or hearing a qualifying traumatic event at work. Specific eligibility criteria apply.
If you are unsure whether ACC may apply to your situation, you can discuss this with your GP or another appropriate health professional.
You don't have to wait until burnout
Work can be an important part of our lives, but it shouldn't consume your entire life.
If you are constantly exhausted, anxious about work, struggling to switch off or feeling like you are no longer yourself, it may be time to seek support.
Counselling in New Zealand can provide a confidential space to understand what you're experiencing and work towards practical, sustainable changes.
At Counselling and Therapy NZ, you don't need to have a diagnosis or know exactly what is wrong before reaching out. You can simply start with what's happening for you right now.
If you're looking for work stress help in NZ or therapy for burnout in NZ, we're here to help.
Contact Counselling and Therapy NZ to find out more about counselling and book a session.
Frequently Asked Questions About Work Stress and Burnout in NZ
What are the signs of burnout?
Common signs include ongoing exhaustion, feeling detached or cynical about work, reduced motivation and feeling less effective or capable in your job. Burnout develops in the context of chronic workplace stress.
Is work stress normal?
Some pressure at work is normal and can even be motivating. However, ongoing stress that feels unmanageable can affect your physical and mental health. WorkSafe distinguishes normal workplace challenge from work-related stress that creates a risk to health and safety.
How do I know if I need counselling for work stress?
Consider counselling if work stress is persistent, affecting your sleep or relationships, causing significant anxiety or low mood, or making it difficult to function normally. You don't have to wait until you are experiencing burnout.
Can counselling help with workplace anxiety?
Yes. Counselling can help you understand what is contributing to workplace anxiety and develop strategies for managing anxious thoughts, difficult situations, boundaries and workplace relationships.
If you find yourself thinking, “I need help with anxiety,” speaking with a counsellor can be a useful first step.
Can counselling help if my workplace is the problem?
Counselling cannot change an unsafe or unhealthy workplace on its own. However, it can help you understand your options, manage the emotional impact, communicate your needs and develop strategies while you consider what changes may be possible.
WorkSafe also recognises that employers have responsibilities to identify and manage psychosocial risks at work.
How do I find a counsellor near me in NZ?
You can search for “counsellor near me NZ,” “counselling in New Zealand” or “work stress counselling NZ.” You can also contact Counselling and Therapy NZ to discuss your needs and find out what support may be suitable.
What if I don't know whether I'm experiencing stress, anxiety or burnout?
That's okay. You don't need to diagnose yourself before seeking counselling.
A counsellor can help you explore what you are experiencing and determine what kind of support may be helpful.
What if I need help right now?
If you need someone to talk to, you can call or text 1737 at any time for free support from a trained counsellor.
If you or someone else is in immediate danger, call 111 or go to your nearest emergency department.
You don't have to manage work stress alone
Work stress can gradually affect your sleep, relationships, confidence, health and enjoyment of life. Recognising that something isn't working is an important first step.
Whether you're dealing with workplace anxiety, ongoing stress, exhaustion or signs of burnout, support is available.
Counselling and Therapy NZ is here to help you understand what you're going through and take the next step towards better wellbeing.
If you're ready to talk, get in touch with Counselling and Therapy NZ to book a counselling session.