Burnout
Burnout is a serious problem which is currently affecting 61% of employees in Singapore. Financial stress and the rising cost of living are common sources of stress. This is often due to are long hours at work, job insecurity and overwhelming workloads.
Burnout is more than just being tired or demotivated. It is a state of physical, mental and emotional exhaustion as a result of prolonged stress, commonly seen due to work, but it can impact anyone, such as caregivers, students and professionals. Burnout can leave you feeling disconnected, detached and drained from your feeling of purpose and value.
What Is Burnout?
Burnout is seen as a state of physical, emotional and mental exhaustion caused by prolonged and excessive stress. It is most commonly seen due to work-related stress, but it can occur in any demanding area of life (eg, school, caregiving). It is not just tiredness; it can affect your motivation, relationships, performance, and your sense of purpose/ identity. The World Health Organisation now recognises burnout as an occupational phenomenon.
Types Of Burnout
1. Overload Burnout
This occurs when you work harder and harder, and start to become frantic about your pursuit of success. You may be willing to risk your health and personal life to achieve or feel success.
2. Under-Challenged Burnout
This happens when you feel underappreciated and bored in your work/school setting, This can occur due to not being provided learning opportunities or not having the resources for professional growth. Feeling under-challenged may make you distance yourself from others, become more cynical and avoid responsibilities.
3. Neglect Burnout
This form of burnout happens when you feel helpless, when things are not going right, you may attribute it to you being incompetent or unable to keep up, making you feel like an impostor.
4. Habitual Burnout
This is the most serious phase of burnout, which occurs when your physical and mental fatigue is chronic. You can feel sad, and your behaviour changes; sometimes it can cause depression and suicidal ideations. If this is you, you must seek help.
Symptoms Of Burnout
Burnout symptoms fall under three general categories, and recognising them early is the key. If left unaddressed, burnout can become worse and lead to long-term physical and emotional consequences.
Numerous people mistake burnout for laziness or just stress, when in reality, it is deeper and a more significant issue. It is important to distinguish burnout from other mental health conditions like depression. While both share some symptoms like low motivation and fatigue, burnout refers to external demands, whilst depression impacts all areas of life regardless of context.
Burnout symptoms typically fall under three categories:
1. Physical & Emotional Exhaustion:
- Feeling tired all the time
- Not feeling up to facing your workday, even if it is just a routine
- You can wake up feeling a sense of dread
- Trouble sleeping
- Headaches/ body pains
- Overwhelmed and drained
- Increased illness due to weakened immunity
2. Cynicism & Detachment
- Loss of motivation
- Emotionally numb/ distant
Increased negativity - Withdrawal from responsibilities and people
- Irritability/ Frustration
3. Reduced Performance
- Difficulty concentrating
- Procrastination
- Feeling unaccomplished/ ineffective
- Increase in mistakes made
- Decreased satisfaction in your role
Stages Of Burnout
The stages of burnout may include:
- An urgent need to prove yourself
- Working harder
- Neglecting your needs
- More interpersonal conflicts
- Revision of values
- Denial
- Withdrawal
- Behavioral changes
- Depersonalisation
- Feeling empty
- Despair
- Total burnout
Causes Of Burnout
Before, the term burnout was only for work-related stress. However, many psychologists and mental health professionals now see burnout as any type of prolonged stressful condition.
Studies have shown that women experience burnout more than men, but research is still needed as to why this is the case. Some causes of burnout include:
- Unmanageable workloads and unfair treatment at work
- Confusing work responsibilities
- Lack of communication or support from managers
- Intense deadline pressure
- Too much work, not enough downtime
- Feeling like work or life is out of your control
- Feeling unrecognised or unrewarded
- Boring or routine work, or chaotic or high-stress work
- Lack of sleep
- Few supportive or meaningful relationships
- Personality traits such as perfectionism, pessimism, and a need for control
Stress VS Burnout
Stress
Burnout
Usually short-term
Long-lasting and chronic
Result of over-engagement
Caused by disengagement
“Too much to do”
“I don’t care anymore”
Still able to function
Impaired performance and motivation
Can lead to burnout if unmanaged
May lead to depression if ignored
Depression VS Burnout
Depression
Burnout
A clinical mental health condition
A stress-related syndrome
Impacts all areas of life
Typically work- or role-related
Feelings of deep hopelessness or worthlessness
Emotional exhaustion and detachment
Loss of interest in almost all activities
Cynicism mainly toward work
How To Recover From Burnout
1. Set Clear Boundaries
Say no when needed, take regular breaks, and disconnect from work after hours. Protect your energy and time.
2. Prioritise Rest and Recovery
Make your sleep a priority, engage in low-pressure activities, and permit yourself to truly rest, both physically and mentally.
3. Reconnect With Purpose
Reflect on what brings you meaning and joy in work or life. Reconnecting with your “why” can bring motivation.
4. Re-evaluate Your Environment
If possible, consider whether changes in your role, schedule, or workplace culture might be needed to better support your well-being.
5. Talk To A Therapist
Recovering from burnout starts with proper rest—more sleep, time off, and breaks. Setting boundaries, reconnecting with purpose, and doing calming activities like walks or journaling also help. Most importantly, lighten your workload to ease stress and regain balance.
However if this is too difficult for you or you need additional support, our clinicians at Us Therapy provide a non-judgmental space to explore your experiences, identify patterns that contribute to burnout, and help you build sustainable coping strategies. We support clients with stress management tools, boundary-setting, and navigating work/life transitions—so you need not have to go through it alone.
When To Seek Help?
Some signs that it may be time to seek support include:
- Persistence of symptoms for a week or worsening symptoms over time
- Even with rest, time off and boundaries, you still feel exhausted
- Your performance, health and relationships are affected
- Using substances, withdrawing, feeling hopeless
However, it is important to note you do not have to wait for these signs to seek help; early support can prevent deeper distress. Burnout does not always look severe, but it can creep up slowly and eventually become your new normal.
Early support prevents deeper distress whilst also giving you the tools to understand what you are facing, helping you set boundaries and feel yourself again. Talking to a trusted mental health professional can help you figure out the next steps, even if you are not fully able to understand what you are facing.
How Can Us Help You?
Some signs that it may be time to seek support include:
- Persistence of symptoms for a week or worsening symptoms over time
- Even with rest, time off and boundaries, you still feel exhausted
- Your performance, health and relationships are affected
- Using substances, withdrawing, feeling hopeless
However, it is important to note you do not have to wait for these signs to seek help; early support can prevent deeper distress. Burnout does not always look severe, but it can creep up slowly and eventually become your new normal.
Early support prevents deeper distress whilst also giving you the tools to understand what you are facing, helping you set boundaries and feel yourself again. Talking to a trusted mental health professional can help you figure out the next steps, even if you are not fully able to understand what you are facing.
Experienced Therapists
Our processes and quality assurance is led by Dr.Emma Waddington, a UK-trained senior clinician psychologist and Founder of Us Therapy, with over 20+ years of experience in helping individuals in Singapore.
Holistic & Personalised Approach
Our clinicians draw from various therapeutic models to create a holistic approach. At Us, we have seen hundreds of clients and we recognise that each individual is unique. Our approach is tailored to you but always includes customised treatment plans and integrative techniques.
Thorough Assessment
At Us, we pride ourselves on our comprehensive assessment processes. We will undergo a thorough assessment process with you in your first sessions before we come up with a plan for your therapy.
A Case Study
Beth was a 25 year old woman with a history of significant childhood trauma, including neglect, domestic violence, and sexual abuse. These deep emotional scars led her to develop severe anxiety, a volatile anger, and profound difficulty trusting others.
At Us Therapy, Beth was assigned a psychologist who specialised in using Cognitive Behavioural Therapy (CBT) with a trauma focus. The therapeutic approach centred on building trust and enabling Beth to feel safe in therapy. The psychologist incorporated non-verbal techniques, such as visual journaling, to help Beth express her feelings without the pressure of words. She also participated in mindfulness exercises, where she found solace and gain better control over her anxiety.
Over time, Beth began to process her trauma. She developed healthy coping strategies, formed meaningful friendships, and her self-esteem grew significantly. She took on a volunteer mentoring role for younger people who had experienced similar difficulties, which boosted her confidence and gave her a sense of purpose. While the thought of returning to her family environment remained a significant source of anxiety, she was able to focus on her values and goals, which gave her agency and a sense of purpose.
Beth’s journey demonstrates the power of dedicated therapeutic intervention. She transformed from a frightened, angry individual into a resilient woman with hope for the future. Though her healing journey continues, she now has the tools and support to author her own narrative, moving from a victim to a survivor in control of her life.
Our Therapists
What To Expect
If you choose to reach out for support and guidance, the clinicians at Us Therapy can help you through the practical and emotional steps in managing your burnout. You can expect:
Validation
One of the most powerful steps is feeling heard and understood. Burnout is a real thing; you are not imagining it. We will be there to validate your feelings and experiences.
Coping strategies and stress management tools
These will be tailored to your specific situation and can help you navigate the challenges you face daily, particularly in the setting that triggers your burnout
Setting boundaries or restructuring your work/ life balance
Whether you are overwhelmed by your workload, emotional demands or even your responsibilities, seeking therapy can help you create limits and find clarity
Exploring next steps
From communication strategies to taking time off, finding accommodations or a job change if necessary, you will not be alone in navigating these steps to your comfort
A safe, non-judgmental space
You will have a confidential space to unpack your thoughts, feelings and experiences to explore what is beneath the surface. Such reflecting can help you in connecting back with your needs, resilience and values
It is important to remember that recovery from burnout is not just about getting back to work or increasing your productivity in the setting causing it, it is about rediscovering your balance, purpose and creating a healthier relationship with you and the world you are in.
Initial Consultation – A Space to Be Heard
The first session is all about getting to know you. It is a conversation—one where you can share what is been on your mind, what has been feeling difficult, and what you would like support with. Your therapist will ask questions about your background, experiences, and goals, but there is no pressure to answer any questions—just a safe space to begin.
Questionnaires & Onboarding Surveys – Understanding the Full Picture
To help tailor therapy to your needs, you may be asked to fill out some brief questionnaires before or after your first session. These can give insight into things like mood, stress levels, relationship patterns, or coping strategies. They are not tests—just tools to help your therapist understand how best to support you.
Individual Therapy Sessions – Your Journey at Your Own Pace
Each session is a step forward in your journey. Therapy is not just about talking—it is about discovering new ways to navigate life’s challenges, make sense of emotions, and feel like you are getting the most out of your life. Depending on your needs, sessions may focus on:
Exploring patterns of thought and behaviour
Understanding past experiences and their impact on the present
Developing practical coping tools
Strengthening emotional resilience
Feedback Sessions – Reflecting and Adjusting
After the first few sessions (or after assessments), a feedback session provides space to reflect on how therapy is going. This is a chance to talk about what has been helpful, what you would like more of, and how therapy can continue to best serve you.
Intervention – The Heart of Therapy
Intervention is where meaningful change happens. Every therapy journey is unique, and the approach will be shaped around what works best for you. Some common approaches include:
- Cognitive Behavioural Therapy (CBT) – Helping to identify and shift unhelpful thought patterns, reduce anxiety, and develop healthier ways to cope and new patterns of behaviour.
- Schema Therapy – Deep, transformational work to uncover long-standing patterns that might be keeping you stuck, often rooted in early life experiences.
- Acceptance and Commitment Therapy (ACT) – Learning to handle difficult emotions with self-compassion and move towards what truly matters in life.
- Eye Movement Desensitisation and Reprocessing (EMDR) – A powerful approach for healing trauma and distressing memories, helping the brain reprocess them in a way that feels less overwhelming.
- Mindfulness-Based Approaches – Building self-awareness, grounding techniques, and ways to manage stress and emotions with greater ease.
Fees
Individual Counselling Rates
Clinician type
Fees and Duration
Clinic Founder
$310
Principal Psychologist
$290
Senior Clinical Psychologist
$262
Educational Psychologist
$262
Clinical Psychologist
$236
Counsellor
$170
Expressive Arts Therapist
$170
Associate Psychologist
$130
Phone calls / Emails
Clinicians rate pro-rata (10 Mins)
Services We Offer
Looking to enhance the workplace environment and boost employee wellness and contribution?
At Us Therapy, we understand that a happy, healthy team is a high-performing team. That is why we offer corporations and institutions bespoke wellness programs designed to address the mental and emotional well-being of your workforce.
Our services include:
Corporate Therapy Workshops
With over 100 successful workshops conducted for organizations across various industries, we have seen firsthand the power of addressing mental health at the workplace.
Our Corporate Therapy Workshops provide a safe, supportive, and informative space for employees to explore mental health topics, build resilience, and learn skills that support both personal and professional growth.
Some of the topics we regularly cover include:
- Mental Health Awareness: Educating employees on the signs and symptoms of mental health issues, reducing stigma, and fostering a supportive environment.
- Resilience and Burnout Prevention: Teaching employees how to build resilience, manage stress, and recognize the early signs of burnout before they escalate.
- Building Psychological Safety: Creating a culture where employees feel safe to voice concerns, share ideas, and engage in open communication without fear of judgment or retaliation.
- Mindful Communication: Enhancing communication skills to foster understanding, reduce conflicts, and improve team collaboration.
- Building Trusting Teams: Helping teams develop trust, mutual respect, and positive collaboration, which leads to higher productivity and satisfaction.
We have also conducted smaller, more focused workshops and coaching sessions for management teams. We believe that leadership is a critical element in creating a thriving work culture, so we ensure that those in leadership roles receive the tools they need to support their teams effectively.
Employment Assistance Programs (EAP)
As part of our commitment to supporting the well-being of both employees and organizations, we offer tailored Employment Assistance Programs (EAP).
These programs are designed to provide employees with the resources and support they need to navigate personal and professional challenges. Whether in the clinic or on-site, our services are designed to meet the unique needs of your workforce.
Additionally, for added convenience, we offer teletherapy options, allowing employees to access support from the comfort of their homes or offices.
Our therapists are carefully matched with clients based on their specific needs and the therapist’s areas of expertise. With our multicultural and multilingual team, we are able to support diverse communities within your organization, ensuring that everyone feels comfortable seeking the help they need.
Workplace Counselling
To further support the well-being of your team, we also offer in-house workplace counselling services in Singapore.
Some of our clients have found that having an on-site clinician makes accessing therapy more convenient and reduces the barriers to seeking help.
By providing therapy within the workplace, employees can more easily address their mental health concerns without having to navigate external services. This approach also ensures that employees can seek support discreetly and comfortably, fostering an atmosphere of trust and confidentiality.
We understand that maintaining confidentiality is paramount, and we work closely with employers to ensure that employees’ privacy is respected at all times.
FAQs About Burnout
What does being burnt out mean?
Burnout means you feel physically, emotionally and mentally exhausted after a prolonged or repeated stressor, no matter how much rest you get, you still wake up feeling unmotivated, tired and disconnected.
Is burnout the same as depression?
No, they can overlap, but burnout is tied to external demands (usually work) while depression is a broader mental health condition. However, chronic burnout can lead to depression if not treated or addressed.
Can students or caregivers experience burnout?
Yes! Anyone who is under sustained stress without rest or support can experience burnout. This includes students, parents, volunteers, healthcare workers and more.
What if I cannot quit my job or take time off?
That is okay! You can still manage your burnout by making smaller daily changes, such as setting small boundaries, taking breaks, seeking peer support, and shifting expectations.
