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YOU CAN’T POUR FROM AN EMPTY CUP – CAROLYN APOSTOLOU ON THE SHINE FORMULA
Burnout doesn’t always arrive with an obvious warning sign. Often, the person experiencing it is the last one to recognise what is happening.
It can start with small changes: sleeping less, skipping exercise, working longer hours, feeling constantly consumed by work or simply not enjoying things the way you once did. Friends, family and colleagues may notice the changes before you do.
In the latest episode of the Property Management Podcast, workplace wellbeing specialist Carolyn Apostol shares practical insights into recognising burnout, building healthier habits and creating workplaces where wellbeing becomes part of the everyday culture.
Carolyn has a background in psychology, teaching and education, with wellbeing always playing an important role in her work. During Melbourne’s extended COVID lockdowns, she began running free mental health workshops for friends with small businesses. That work eventually grew into workplace wellbeing programs supporting organisations and their teams.
Recognising the Signs of Burnout
One of the challenges with burnout is that it can become normalised.
People heading towards burnout are often highly committed to their work. They may work long hours while cutting back on sleep, exercise and proper nutrition. Over time, work can begin to take priority over personal wellbeing and relationships.
Carolyn explains that people experiencing burnout are often unaware that anything is wrong. Those around them may be the first to notice sleep deprivation, an inability to switch off or a change in how much they enjoy their work.
The answer isn’t necessarily to completely change your lifestyle overnight. In fact, Carolyn recommends the opposite: start small.
Her SHINE formula provides five simple areas to focus on: sleep, hydration, intention, nutrition and exercise. Rather than trying to improve everything at once, choose the area that needs the most attention and build from there.
Sleep is about protecting a consistent routine and giving your body enough time to properly rest and recover. Hydration can be one of the easiest habits to improve by keeping water nearby and creating simple reminders throughout the day.
Intention means creating moments to reflect, practise gratitude or simply consider what you want from your day or an upcoming conversation. Nutrition focuses on choosing food that supports your energy and overall wellbeing, while exercise is about finding ways to move your body that you genuinely enjoy.
The important part is making these habits realistic.
If you want to exercise more, for example, you don’t need to suddenly commit to the gym five days a week. Start with one session, a regular walk or another form of movement you enjoy. Scheduling it into your calendar or having an accountability partner can also make it easier to follow through.
The same principle applies to sleep. Instead of dramatically changing your bedtime overnight, gradually move it earlier and allow the new routine to become sustainable. Small, incremental changes are often easier to maintain over the long term.
Creating Healthier Workplaces
Wellbeing isn’t only an individual responsibility. Workplace culture can have a significant influence on whether people feel able to prioritise their health.
Carolyn works with organisations of different sizes to introduce practical wellbeing initiatives, from short lunch-and-learn sessions to workshops, wellbeing days and leadership retreats.
Importantly, supporting workplace wellbeing doesn’t have to mean creating an expensive or complicated program. Smaller businesses can introduce simple initiatives such as walking meetings, conversations around managing workplace stress, sessions focused on sleep or mental health, and leaders actively modelling healthier behaviours themselves.
Consistency also matters.
A single annual wellbeing event can start a conversation, but creating a genuinely supportive culture means continuing that conversation throughout the year. Regular check-ins, education and small initiatives can help wellbeing become part of the workplace rather than something addressed only when people are already struggling.
Ultimately, preventing burnout doesn’t require changing everything at once.
It can begin with one extra glass of water, an earlier bedtime, a walk outside, a better meal or simply giving yourself permission to step away from work.
Choose one habit. Make it achievable. Build consistency.
Then, when it becomes part of your routine, move on to the next.
