It’s 5 PM — you’ve closed your laptop, the last meeting is done, and you’re finally free.
But instead of feeling relief, you feel utterly drained.
You’re not alone. Work stress is one of the most common reasons Australians feel mentally and physically exhausted after a typical workday. This fatigue goes beyond being “tired”; it’s a sign of occupational fatigue — a type of cognitive and emotional depletion that builds up through sustained mental effort, pressure, and emotional labour.
Understanding why we feel this way helps us recognise that our exhaustion is real — and manageable. Let’s explore what research says about work stress, why that 5 PM slump hits so hard, and how WorkCover psychologists can help if stress has begun to affect your wellbeing.
Why Work Leaves Us Feeling Drained
Work stress is not just “in your head.” It’s a physiological and psychological process involving how our brains process sustained cognitive load.
A 2024 study in Nature Scientific Reports found strong relationships between mental workload and physiological strain — including elevated heart rate, slower attention, and reduced performance. Simply put, the longer we maintain focus under pressure, the more our body’s energy systems struggle to keep up.
Another study by the University of Paris (2022) revealed that prolonged concentration increases levels of glutamate, a neurotransmitter that builds up in the prefrontal cortex. While glutamate is essential for cognitive activity, too much creates mental fatigue — making even simple tasks feel harder.
So that “brain fog” at the end of the day isn’t just in your imagination. It’s your brain’s chemistry saying: “I’ve had enough.”
The Three Core Reasons Work Drains Us
1. Cognitive Overload
Most of us spend our workday jumping between emails, calls, meetings, and deadlines. This rapid context-switching creates cognitive overload, leaving the brain constantly recalibrating.
According to BMC Psychiatry (2017), fatigue levels rise sharply with excessive multitasking and lack of recovery time — even when physical activity is low. The result? Decreased focus, poor emotional regulation, and reduced motivation by late afternoon.
2. Person–Job Mismatch
It’s not just how much we work that matters — it’s how aligned our work is with our skills and values.
A 2024 Frontiers in Psychology study found that when people experience low “person–job fit” or “person–organisation fit,” they feel greater work pressure and burnout. If your job consistently feels misaligned or draining, your brain spends extra energy trying to adapt — intensifying fatigue.
3. Chronic Stress Response
When job demands stay high and control or support stay low, the body enters a state of allostatic load — a chronic stress response that causes wear and tear on the nervous system.
A 2024 PLOS ONE study described this as the “Goldilocks principle” of stress: moderate stress can sharpen focus, but both too little and too much stress harm productivity and mood. Persistent overload triggers cortisol spikes that keep us wired during the day — and completely depleted by 5 PM.
Why Fatigue Hits After 5 PM
Ever notice that exhaustion peaks after work rather than during it? Research offers several explanations:
- Delayed cognitive costs: The brain maintains focus under pressure, but fatigue surfaces once we relax.
- Switching costs: Transitioning from “work mode” to “home mode” demands mental energy.
- Emotional labour: Supporting clients, patients, or colleagues drains emotional resources.
- Unfinished thinking: Many people mentally replay work tasks at home, preventing full recovery.
In short: your body and brain keep score, even when the clock says the day is done.
When Work Stress Becomes a Clinical Issue
Sometimes, prolonged work stress can lead to anxiety, depression, or burnout serious enough to require professional support. In Victoria, these are recognised under WorkCover mental health claims, which means you may be eligible for funded psychological care.
If you’ve experienced workplace trauma, bullying, or ongoing job-related stress, consulting a WorkCover psychologist near you can make a significant difference.
These practitioners — often WorkSafe-approved psychologists — specialise in helping individuals navigate the emotional and administrative aspects of WorkCover mental health claims in Victoria.
At The Talk Shop, we have WorkSafe-approved psychologists across Melbourne who provide confidential, evidence-based therapy under WorkCover and WorkSafe programs. We help clients manage symptoms, rebuild resilience, and return to healthier routines — both mentally and emotionally.
How Chronic Work Stress Impacts Wellbeing
Ignoring end-of-day fatigue can have long-term consequences. The American Psychological Association (2024) reports that chronic workplace stress is linked to:
- Sleep disturbances and insomnia
- Anxiety, irritability, or depressive symptoms
- Impaired concentration and memory
- Elevated cardiovascular risk and immune dysregulation
In Victoria, thousands of employees lodge WorkCover mental health claims each year for stress-related conditions — highlighting how widespread the issue has become.
6 Evidence-Based Ways to Recover and Re-Energise
1. Take Micro-Breaks Throughout the Day
Even five-minute breaks between tasks can restore focus. Studies show micro-breaks improve alertness and reduce perceived fatigue, particularly when combined with movement or fresh air.
2. Create a Clear “Shutdown Ritual”
Signal to your brain that the workday is over: close tabs, stretch, or take a short walk. This helps reduce residual stress and supports emotional decompression.
3. Prioritise Restorative Sleep
Quality sleep replenishes cognitive resources depleted by work stress. Aim for 7–9 hours and avoid digital devices 30 minutes before bed.
4. Align Work With Your Strengths
Reflect on which aspects of your job energise you and which drain you. Discuss role adjustments with a manager or therapist to improve alignment and engagement.
5. Reframe Stress
Recognise that some stress can motivate — but chronic stress harms. Mindfulness and cognitive-behavioural strategies can help reframe negative thought patterns and restore perspective.
6. Seek Support Early
If your exhaustion is persistent or overwhelming, reach out for professional help. A WorkCover psychologist near you can support you through a WorkCover mental health claim or private therapy to address burnout, anxiety, or workplace trauma.
The Talk Shop’s Perspective
At The Talk Shop, we see how work stress affects every part of life — energy, mood, relationships, and self-esteem. Whether you’re experiencing everyday burnout or navigating a WorkCover mental health claim, we’re here to help.
Our compassionate, WorkSafe-approved psychologists provide face-to-face and telehealth appointments across Melbourne and Victoria. We focus on practical strategies, emotional regulation, and long-term recovery — helping you feel balanced again.
Feeling drained after work?
Talk to a WorkCover psychologist near you at The Talk Shop.
Our WorkSafe-approved psychologists can support you through WorkCover mental health claims in Victoria with empathy, evidence-based care, and accessible pricing.
👉 Book a confidential session today or Reach out to The Talk Shop at 1300 224 665
References
- American Psychological Association. (2024). Workplace burnout and mental health. APA. https://www.apa.org/topics/healthy-workplaces/workplace-burnout
- Bianchi, R., Schonfeld, I. S., & Laurent, E. (2017). Burnout–depression overlap: A review. BMC Psychiatry, 17(30). https://doi.org/10.1186/s12888-017-1237-y
- Frontiers in Psychology. (2024). The impact of person–job and person–organisation fit on burnout: The mediating role of work pressure. https://doi.org/10.3389/fpsyg.2024.1351032
- Nature Scientific Reports. (2024). Occupational fatigue and mental workload: Nonlinear physiological relationships in office workers. https://doi.org/10.1038/s41598-024-68889-4
- PLOS ONE. (2024). The Goldilocks principle of stress: Optimal arousal and productivity in the modern workplace. https://doi.org/10.1371/journal.pone.0296468
- Mental Health America. (2024). Workplace Wellness Research Report. https://mhanational.org/2024-workplace-wellness-research
