Simple habits and boundaries that keep you sustainable.
BURNOUT
information for members
Understanding the meaning of burnout
Burnout is what can happen when stress stays high for too long and there isn’t enough recovery or support.
The World Health Organization (WHO) describes burnout as a work-related state that builds over time, and it usually shows up as:
- Feeling exhausted (running on empty)
- Feeling negative or switched off (more cynical, detached, or “over it”)
- Feeling less effective (lower confidence, more mistakes, harder to get things done)
The Australian Psychological Society (APS) describes burnout in a similar way — as extreme exhaustion, feeling hopeless or cynical, and feeling ineffective, often linked to ongoing pressure and high expectations.
the how and why of burnout
Burnout risk rises when demands outweigh recovery, especially when:
- You’re doing multiple roles (patrol + nippers + committee + training + events)
- You feel responsible for everything (“if I don’t do it, it won’t happen”)
- There’s ongoing conflict/customer service pressure (aggression at the flags, repeated rule-breaking)
- There’s emotional load after incidents, near-misses or difficult patron interactions
- There’s little control over workload (last-minute fill-ins, “urgent” tasks)
Burnout isn’t the same as “just tired”
- Normal tiredness: improves with rest and a lighter week
- Stress: can be short-term and comes in waves
- Burnout: feels persistent — rest helps a bit, but you still feel flat, depleted, and less effective, and motivation/connection drops
Common myths that keep burnout going
- “Burnout means I’m weak.” Burnout is a predictable response to prolonged load without enough recovery/support.
- “I just need to push harder.” Pushing through often increases risk (mistakes, conflict, withdrawal).
- “A holiday will fix it.” Time off can help, but lasting recovery usually also needs changes to load, boundaries, and support.
What burnout looks like in surf lifesaving (real examples)
- Dreading patrol or nippers set-up the night before
- Snapping at teammates or patrons; shorter fuse than usual
- “Foggy” thinking, forgetting gear/tasks, more errors
- Avoiding messages because you can’t face one more request
- Feeling detached: “I don’t care anymore” or “I feel nothing”
- Losing confidence: “I’m not good at this now”
burnout Warning signs
Light
(early strain — you’re still functioning)
-
More tired than usual; recovery slipping
-
Irritability; less patience with the public/team
-
Avoiding optional training/social connection
-
Feeling “always on” / mentally overloaded
Moderate
(burnout building)
Beyond Blue highlights moderate burnout can include feeling drained, struggling to stay focused, feeling emotionally disconnected, and finding it hard to find meaning/purpose in responsibilities.
In practice, you might notice:
- Dread before patrol/club tasks
- More mistakes, concentration issues
- Withdrawal, resentment, cynicism (“what’s the point?”)
- Guilt and self-criticism, even when you’re trying hard
Serious
(not coping / safety risk)
- Can’t switch off; panic/overwhelm
- Strong mood changes, hopelessness
- Increasing reliance on alcohol/substances to unwind
- Feeling unsafe to perform duties, or unable to complete basics
- Thoughts of self-harm → urgent support needed
FACT SHEET 1 (MEMBERS) — Burnout: signs, risks & what to do
FACT SHEET 2 (CLUBS & LEADERS) — Preventing volunteer burnout
FACT SHEET 3 (PATROL & OPERATIONS LEADERS) — Understanding how burnout can affect operations
FACT SHEET 4 (PEERS / TEAMMATES) — How to support a teammate who might be burning out
How do you feel now?
ask yourself are you...
Feeling drained or overwhelmed more days than not?
Feeling disconnected, cynical, or numb about club/work tasks?
Making more mistakes or struggling to focus?
Dreading patrol/club responsibilities you used to handle?
Being more irritable with members or the public?
Sleep not helping (tired even after rest)?
If you said yes to 0–1: you may be under strain — go to Stay Well
If you said yes to 2–3: early warning signs — go to Warning Signs
If you said yes to 4+ (or you’re worried): take action — go to Take Action Now
Stay well (prevention)
Warning
signs
What burnout can look like (light → moderate → serious)
Take
action
Practical steps for members, plus what clubs/leaders can do
Need more help or support?
- If it’s urgent or someone is at risk: call emergency services immediately 000.
- If you need more support: contact your GP or a mental health professional, and contact us at [email protected].
- In-club: reach out to a trusted leader (Patrol Captain, Club Captain/Director, President).