How Do I Cope With Burnout and Stress Leave? A Therapist Responds

Dear Therapist,

I work for a large government department in downtown Ottawa. Over the past year, the shifting demands, return-to-office tension, and constant workload have completely drained me. I wake up with a racing heart, dreading the day, and feel completely disconnected from my family when I get home. My doctor suggested I consider a temporary stress leave and reach out to therapy, but I feel incredibly guilty and terrified of the stigma. Am I failing, or is this workplace burnout?

Anonymous from Ottawa

Dear Reader,

Thank you for your letter.

First, taking a stress leave does not mean you are failing. When workplace demands remain high for a prolonged period, your mind and body can begin operating in a near constant state of stress. For many public servants, factors such as organizational change, workload, uncertainty, and return-to-office pressures can compound that stress. Burnout is not simply about being unable to “handle” your job, it can be a sign that your current demands have exceeded your capacity to recover for too long.

The racing heart, dread, emotional exhaustion, and disconnection you describe are worth taking seriously. Prolonged stress can affect concentration, sleep, mood, relationships, and your ability to feel present outside of work. A temporary leave can provide an opportunity to step away from the immediate demands of work and focus on recovery, particularly when it has been recommended as part of your care. You do not have to earn rest by reaching a breaking point.

If workplace anxiety feels overwhelming, start by helping your nervous system return to the present moment. You might try paced breathing: slowly inhale for four counts and exhale for six, repeating for a few minutes. You can also use the 5-4-3-2-1 grounding exercise, noticing five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Another simple practice is to place both feet firmly on the floor and remind yourself: “I am here, I am safe in this moment, and I do not have to solve everything right now.”

Most importantly, try to separate responsibility from self-blame. You can care deeply about your work and still recognize that your wellbeing needs attention. Seeking support is not a sign of weakness; it can be an intentional step toward recovery.

If you are navigating workplace burnout or stress leave as a public servant in Ontario, you do not have to carry it alone. I offer virtual trauma-informed therapy across Canada, including support for people navigating workplace stress, burnout, and difficult transitions. Feel free to visit my Booking page to schedule a session.

With Kindness,

Sukanya

Letters to a Therapist are written for educational and reflective purposes and are not a substitute for individual psychotherapy or mental health support. Letters may be edited to protect the writer's privacy and confidentiality.