Signs you’re heading towards burnout (and how to avoid it)

Burnout in OT: A conversation we need to keep having

Burnout is a widely discussed topic within the occupational therapy community. There are countless articles, workshops, and research studies highlighting its impact, and as occupational therapists, we’re well aware of the risks. Yet, despite all this knowledge, burnout continues to be a significant issue in our profession.

Many OTs I speak with know the signs of burnout, yet they still find themselves feeling exhausted, disconnected, and overwhelmed. The reality is, simply knowing about burnout isn’t enough—we need to be having deeper conversations about why it’s happening so much and what we can actually do about it.

I want to contribute to that conversation, not by offering a quick fix, but by sharing my own experience with burnout and the insights I’ve gained through my work in supervision and private practice. My hope is that this blog will give you space to reflect and take small, meaningful steps toward a more sustainable way of working.

Have you ever felt like you’re running on empty in your OT role?

Understanding burnout in OT

Burnout isn’t just feeling tired after a long week; it’s a deep, ongoing exhaustion that rest alone cannot fix. It seeps into your motivation, your interactions with clients and colleagues, and even how you engage with your personal life.

For occupational therapists, burnout often stems from:

• Managing high caseloads and time constraints. The never-ending cycle of reports, session planning, and documentation can make it feel impossible to catch up.

• Navigating complex funding systems and lack of autonomy. Many OTs feel frustrated when they can’t provide services in a way that aligns with their values.

• Emotional load. Supporting clients and families through challenges while carrying the emotional weight of the job.

• Isolation in private practice. Without a team to debrief with, it’s easy to feel alone in decision-making and emotional processing.

Have you ever noticed signs of burnout creeping into your practice?

When burnout leads to bigger questions

In supervision, I often hear OTs say they still love the work, but they feel disconnected from the reason they started. Many struggle to find the right mix of referrals that energise them, while also feeling stuck in rigid funding systems that don’t support their vision for therapy.

But more recently, I’m also noticing another theme emerge—OTs questioning whether they even want to stay in the profession.

It’s not just about feeling drained by the work; it’s about wondering if the work itself is still right for them. Many OTs are looking for space to step back and reflect on their "why," to explore what they truly want from their career and to identify what barriers are making it difficult for them to feel fulfilled.

These conversations are not always easy, but they are necessary. Burnout can cloud your judgment and make it hard to see what needs to change. Sometimes, it’s small shifts that can help you reconnect with your passion. Other times, it’s about giving yourself permission to redefine what OT looks like for you.

Key Signs You’re Heading Towards Burnout

Through my own experience and from working with supervisees, I’ve found that these two signs are the most common:

1. Persistent exhaustion

Not just physical tiredness, but a deep fatigue that no amount of rest seems to fix.

Example: You wake up feeling as if you’ve already worked a full day. By midday, you’re dragging yourself through sessions, and at night, you collapse with nothing left to give.

2. Loss of passion and motivation

You used to feel excited about your work, but now it feels like a chore. You still care about your clients, but that spark is missing.

Example: You find yourself watching the clock during sessions or feeling relief when a client cancels rather than disappointment.

Other common signs include:

• Irritability and frustration. Feeling more impatient with clients, families, or admin tasks.

• Reduced concentration. Struggling to focus during sessions or taking longer to write reports.

• Neglecting self-care. Skipping meals, avoiding social activities, or feeling too exhausted to exercise.

• Emotional numbness. Going through the motions rather than truly engaging with clients.

How I’ve learned to manage burnout

I’ve had to make intentional decisions around boundaries and self-care. While I still need to work on this, I’ve found a balance that allows me to support my clients while protecting my own well-being. Here are a few things that have helped me:

✅ Setting boundaries and protecting my time

I’ve structured my workdays to ensure I have enough flexibility to manage my caseload while prioritising my own well-being. Learning to say no and setting limits on client availability has made a huge difference.

✅ Prioritising movement and connection

I’ve built a routine that includes movement, exercise, and connection with others. Even short walks or chats with colleagues help me reset and feel less isolated.

✅ Spending time reflecting on my ‘Why’

This is something I always encourage my supervisees to do:

Is your current way of working still aligned with the reason you became an OT?

If the answer is no, we explore ways to shift their workload, adjust their focus, or make small but meaningful changes.

✅ What to do when you’re too overwhelmed to reflect

Sometimes, burnout is so overwhelming that even self-reflection feels like another task. When that happens, I recommend focusing on small, actionable steps:

• A five-minute brain dump at the end of the day. Write down what went well and what felt draining.

• Blocking out admin time instead of squeezing it between clients.

• Taking one non-negotiable self-care action each day, such as walking my dog every morning (even when it’s raining).

• Reaching out to someone you trust. A supervisor, colleague, mentor, or friend can help you process what’s going on.

You’re not alone—and change is possible

Burnout is a reality for many occupational therapists, but it doesn’t have to define your career. With self-reflection and intentional changes, you can shift from survival mode to a more sustainable way of working.

For me, the biggest realisation was that I couldn’t just push through it—I had to make changes. In the end, I had to change direction in my work so that I could be more intentional and make adjustments when I felt burnout creeping up on me again. This wasn’t an easy decision, but it was necessary to create a work life that is more flexible, fulfilling, and aligned with my values.

If you’re feeling drained, overwhelmed, or questioning your place in the profession, know that you are not alone. Other OTs are feeling the same way, and conversations about burnout need to be normalised.

I’d love to hear from you. How do you recognise burnout in yourself? What strategies have helped you?