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Work Stress and Burnout Counselling
Long hours, a phone that never stops, targets that keep moving. When work follows you home and rest stops working, that is worth talking about, not pushing through.
Trijog’s psychologists and counsellors work with adults on the job side of life: burnout, pressure, a hard boss, career doubt, going back after a break. Sessions are one to one, in person in Mumbai or online. What you share stays between you and your therapist, with a few legal exceptions your therapist explains.
- Private, one to one
- In person at our Mumbai centres, or online
- Your employer does not see what you say
What We Help With
Pick what feels closest to your situation. Not sure which one? That is fine, we can work it out in the first conversation.
Burnout and running on empty
Long stretches of job stress that leave you drained, switched off, and doing less than you know you can.
Burnout builds slowly. It usually comes from months of high demand with very little say over how you work and very little support around you. The tiredness stops lifting on a weekend off. Work starts to feel pointless, and you start to feel like you are doing a poor job even when you are not. Sessions look at the load, what can be changed and what cannot, and how to get your energy and attention back in a way that holds.
- You are tired on Monday morning even after sleeping
- You feel switched off or cynical about work you once cared about
- Simple tasks take much longer than they used to
- You snap at people at home and then feel guilty about it
Reading your own warning signs early, cutting load where it can be cut, rebuilding sleep and focus, and deciding what to raise at work and how to raise it.
Pressure, deadlines and performance worry
Constant worry about output, appraisals, and getting it wrong.
Pressure at work is normal. It turns into a problem when the worry runs all evening, when you check mail at one in the morning, when you rewrite the same slide ten times, or when you put a task off until the last hour. Often a quiet rule is running underneath: if I do not do this perfectly, it says something about me. Therapy tests that rule in real work situations rather than arguing with it.
- You keep checking work mail after hours and still feel behind
- You redo the same piece of work and still do not send it
- Your chest tightens before a review or a client call
- You avoid the hard task, then panic near the deadline
Ways to settle the body, a fair test of the worry thought against what actually happens, and starting work before you feel ready.
A difficult manager or team
A boss or a team where the day feels tense, unfair, or unsafe to speak up in.
Indian workplaces are often hierarchy first. Advice like say what you want clearly and hold your line can be sensible in one office and a career risk in another, so we do not hand you a script lifted from a Western worksheet. We work out who you are dealing with, what is genuinely in your control, how to raise something so it can actually be heard, and where the line sits between a demanding manager and behaviour that belongs with HR or a formal complaint.
- You rehearse the same conversation with one person again and again
- Sunday evening feels heavy because of Monday's meeting
- You have stopped speaking up, even when you know the answer
- You feel singled out and are not sure whether it is you
Separating what is yours to change from what is not, practising the hard conversation, and deciding calmly whether to stay, raise it formally, or move.
Work and home pulling in different directions
Long commutes, late calls with other time zones, and a family that needs you too.
Mumbai adds its own tax: two hours on the road, a call with a team that is waking up as you wind down, and people at home who have waited all day to see you. Two sets of demands do not add up neatly, they collide. Sleep is usually the first thing to go, and night or rotating shifts bring body clock problems that a doctor may need to look at. Sessions work on limits that survive contact with a real job, on sleep, and on the guilt that sits on both sides.
- You are on calls late at night and up again early
- You feel guilty at work about home, and guilty at home about work
- Your sleep has shifted and does not reset on weekends
- Family time happens with one eye on the phone
Sleep and body clock routines, limits that are realistic for your role, and a way to talk about it at home that does not end in a fight.
Job loss, job change and career doubt
Being let go, thinking of leaving, or not knowing if this is the work you want.
A job carries money, routine, and a good deal of who you are. Losing it, or thinking of leaving it, can shake all three at once. In many Indian families a stable job is a family matter too, so the pressure is not only coming from inside you. We are not here to pick your next job. We work on the loss, the shame, the shapeless days, and the thinking that gets in the way of a clear decision, whichever way you finally go.
- Days have lost their shape since the job ended
- You are avoiding calls from friends and relatives
- You keep planning to leave and cannot act on it
- You feel behind compared with people your age
Holding a routine while you look, handling family questions, sitting with not knowing, and making a decision you can stand behind.
Going back to work after a break or an illness
Returning after maternity leave, caregiving, a health problem, or a stretch of poor mental health.
Coming back is rarely a clean switch. Stamina is lower than you remember, the team has changed, and you may be weighing how much to tell people. A staged return, planned with your doctor where health is involved, tends to work better than full speed from day one. Sessions plan the first few weeks, settle what you want to say and to whom, and set early warning signs so that one hard week does not quietly become a slide.
- You are back at your desk and running at half your old pace
- You do not know what to tell colleagues about your time away
- You are afraid of ending up back where you were
- Your confidence has not come back as fast as your workload
A staged plan for the first weeks, a clear line on what you share and with whom, and early signs to watch so you can act sooner rather than later.
Also Here For You
People often come to us for these too:
Money Stress
Loans, rent and family expenses that sit underneath every work decision.
Talk to us
Moving City For Work
Relocation, paying guest life, and being far from the people who know you well.
Talk to us
A Short Fuse
Irritability that started at work and is now showing up at home.
Talk to us
Why This Kind Of Support Helps
Work Problems Are Real Problems
You do not need a crisis to come in. A job that is grinding you down is reason enough.
Private From Your Employer
Your employer does not see your session notes. If you come through a workplace programme, they receive counts, never content, and you can ask us what is shared before you start.
We Know The Indian Work Day
Commutes, night calls for teams abroad, and family views on a stable job. We start from your week, not a borrowed one.
No Crisis Needed
You can come while things still feel small, or hard to put into words.
How It Works
Reach out
Meet your therapist
Plan together
Review as you go
What A First Session Is Like
The first session is a conversation, not a test. Your therapist will ask what your work week looks like, how you are sleeping and eating, what has changed at home, and what you have already tried. Nothing is compulsory to answer. By the end you should have a clearer sense of what is happening, and one or two things to try next.
Psychologists And Counsellors
For talking therapy, one to one, in person or online.
A Psychiatrist, If Needed
For a medical opinion when medicine is worth discussing.
Family, If You Want
Joint sessions with the people close to you, only if you choose.
For A partner or family member
If you are watching someone you love run on empty, you are living with it too. A few things that tend to help.
- Ask about the week, not only the work. 'What was the hardest part of today' opens more than 'how was office'.
- Offer to take one real thing off their plate instead of offering general advice.
- Try not to push a resignation or a big move during a bad month. Decisions made while exhausted rarely hold.
- If they start talking about not wanting to be here, take it seriously and call 14416 or 112 together.
If you need help right now
- If you are thinking of ending your life or harming yourself, or you feel unsafe right now, call 112 or go to the nearest hospital emergency.
- For free support at any time of day, call the government's Tele-MANAS helpline on 14416 or 1-800 891 4416.
- Trijog is not an emergency service. Our sessions run by appointment, so please use the numbers above if you need help immediately.
If any of these is happening, please do not wait for an appointment. Call 112 or go to the nearest hospital emergency. Tele-MANAS is free and open any time on 14416 or 1-800 891 4416.
Try A Free Self-Check
A few quick questions on mood and stress. It is free, it takes a few minutes, and it is not a diagnosis. You can share the result with your therapist if you want to.
Mood Check
Stress And Worry Check
Frequently Asked Questions
Not from us. If you book and pay yourself, your employer has no part in it at all. If you come through your company’s employee assistance programme, the company may be told how many people used the service, and is never given what you said in a session. If your employer referred you, ask us at the start exactly what is shared, and we will tell you before you begin.
It takes a conversation to tell. Long stretches of work stress, a low mood problem, a worrying problem, poor sleep and some medical conditions can all look similar from the outside. Your therapist looks at the whole picture and brings in a doctor where that is needed.
Yes. You can meet your therapist online, or in person at our Powai, Bandra and Prabhadevi centres in Mumbai.
No. Most of the work is about what can change inside the job: load, sleep, limits, how you handle a difficult person, and how you talk to yourself about mistakes. If leaving does turn out to be right for you, you will be making that call with a clearer head.
It depends on what is going on and what you want. Some people come for a handful of sessions to steady a bad patch. Others stay longer to shift a pattern that has been running for years. You and your therapist agree a plan and review it as you go.
Our therapists offer talking therapy and do not prescribe. If you and your therapist think a medical opinion would help, they can help you see a psychiatrist. Any decision about medicine is between you and that doctor.
Visit Our Centres
Meet your therapist in person at one of our three Mumbai centres, or join online from home.
Powai
406, 4th Floor, B-Wing, Powai Plaza, opp. Nirvana Park, Hiranandani Gardens, Powai, Mumbai 400076
Phone: 1800 202 7180
Time: Mon to Sat, 8:00 AM to 10:00 PM
Directions & Google reviews
Bandra
Office No. G6, Bandra Nicholas C.H.S Ltd, Sherlyn Rajan Road, Rizvi Complex, Bandra West, Mumbai 400050
Phone: 1800 202 7180
Time: Mon to Sat, 8:00 AM to 10:00 PM
Directions & Google reviews
Prabhadevi
Dr. Palep's Polyclinic, Manoj Co-Operative Hsg Society, Shankar Ghanekar Marg, opp. Rachana Sansad College of Architecture, Prabhadevi, Mumbai 400025
Phone: 1800 202 7180
Time: Mon to Sat, 8:00 AM to 10:00 PM
Directions & Google reviews
Try a Short Practice
Running on empty
For when you're tired in a way sleep doesn't fix.
Start With One Conversation
You do not need the right words ready. Tell us what has been going on, and we will take it from there.
If you are thinking of ending your life or harming yourself, or you feel unsafe right now, call 112 or go to the nearest hospital emergency. For free support any time, call the government’s Tele-MANAS helpline on 14416 or 1-800 891 4416. Trijog is not an emergency service. Outside India, call your local emergency number.
Educational content, not therapy or a diagnosis. A Trijog therapist can help with what is yours specifically.