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Burnout Actions

BURNOUT
actions to take

Stay well (prevention)

Small habits make a big difference when things get busy. Staying well in surf lifesaving isn’t about doing more — it’s about protecting your energy, sharing the load, and setting a few clear boundaries before you hit overload.


Try this: pick one action below for the next 7 days.

Simple actions you can take this week:

  • Roster your recovery: block one proper rest window (even 60–90 minutes) where you’re not “on” for club tasks.
  • Set a message boundary: choose a cut-off time for replying to club messages (and don’t feel guilty).
  • Do a quick capacity check: ask yourself: Green / Amber / Red? If you’re Amber, reduce load early.
  • Keep one role “light”: if you’re patrolling, don’t add an extra work this month.
  • Do something you love: take the time away from lifesaving doing something that you enjoy.

Warning signs

Burnout usually builds gradually. Knowing the early signs helps you step in early — before it affects your wellbeing, your enjoyment, or your performance on patrol/at the club.

Green (early strain)
You’re still functioning, but you’re running closer to empty: tired, snappy, “always on”, skipping training/social connection.

Amber (burnout building)
Dreading tasks, brain fog, more mistakes, withdrawing from messages, feeling cynical or resentful, confidence dropping.

Red (not coping / safety risk)
Overwhelm, panic, big mood changes or hopelessness, feeling unsafe to perform duties, increased reliance on alcohol/substances, any self-harm thoughts → urgent support.

Quick check-in: If you’ve noticed 2–3+ Amber signs for more than two weeks, it’s time to reduce load and talk to someone.

Take action

If you’re feeling burnt out, you don’t need to “push through”. The goal is simple: make today safe, reduce load, and get support early.

For members 

  • If it affects safety today: step back from duties and tell your Patrol Captain/leader.

  • If it’s building up: choose two actions for this week:

  1. Drop or hand over one responsibility for 2–4 weeks
  2. Reduce one shift / swap / cap extra fill-ins
  3. Lock in sleep on 3 nights + one proper break
  4. Have one support conversation (leader/SLSQ Welfare/friend/GP)
  5. Do one activity that genuinely restores you

For clubs/leaders 

  • Ask “What’s your capacity — green, amber or red?”
  • Reduce chronic load (clear roles, fair rosters, handovers, backups).
  • Make it easy to step back without shame — we’d rather adjust the work than lose a great member.

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).