Stress vs burnout: how to recognize the difference
Learn about the signs and symptoms of stress vs burnout, and how to tell the difference. Plus, 5 ways to help you relieve stress and mental burnout.
The constant hustle of our daily lives can sometimes leave us feeling stretched and exhausted. It's crucial to understand whether these feelings might be a result of stress or a sign of burnout, which stems from prolonged stress. This distinction is important because it guides us toward the right solutions for our wellbeing. Discover what stress and burnout are, their key differences, symptoms, and practical ways to manage them.
Stress vs burnout
Understanding stress
Stress shows up in everyone's life at one point or another. It’s part of your body's natural reaction to demands or threats. When you have a big project at work or a major exam, stress can make your body respond with a burst of energy, faster heartbeat, or quick thinking. This can actually help you overcome challenges or meet deadlines.
Defining burnout
Burnout is what happens when you face prolonged stress, especially in situations where you feel you have little control or recognition. This often happens in the workplace, but it can occur in any area of life where you feel overworked and undervalued.
The main causes of burnout include workloads that seem unmanageable, feeling that your efforts aren't appreciated, or when there’s a mismatch between your job and your personal values. When you're burnt out, you might feel emotionally exhausted and no longer feel enthusiastic about your work or even your hobbies. It can make you feel detached, so it seems even harder to get things done or enjoy activities that used to make you happy.
The difference between stress and burnout
Understanding the differences between stress and burnout is crucial because it can help you determine the best way to cope. If you're dealing with stress, you might need strategies to relax and recharge. If it's burnout, you may need to take more significant steps to recover, like seeking professional help or making changes in your work or personal life.
Stress is the body's immediate response
Stress is your body's immediate reaction to a challenge or demand. Imagine having a big task at work. Your body responds by becoming more alert, and you might feel a rush of energy. This reaction is stress, and it can help you focus and meet your challenge.
However, if this stress becomes constant and you don't get time to relax, it can start to wear you down. Common symptoms of ongoing stress include feeling anxious, having trouble sleeping, or physical symptoms like headaches or stomach aches. Despite these uncomfortable feelings, you might still feel capable of managing your tasks and responsibilities.
Burnout: the result of chronic stress
Burnout, on the other hand, is what can happen after experiencing prolonged stress, especially in situations where you feel overwhelmed and undervalued. It's beyond being busy — it's feeling empty, emotionally drained, and unable to keep up with life's demands.
While stress is like a battery running low, burnout is like the battery being completely flat. It can make you feel empty, lacking in motivation, and even hopeless. You might start to feel disconnected from your work or personal projects so you no longer find joy or interest in things you used to love.
Another key difference is in the impact on your mental and emotional state. While stress can lead to physical symptoms, burnout affects your emotions more deeply. It can make you feel hopeless, lead to a negative outlook on life, and even cause you to doubt your abilities and achievements.
7 signs of stress
While stress can be a normal reaction to demanding situations, it's important to recognize when it's becoming a problem.
Stress can result in physical symptoms like headaches, muscle tension, or stomach problems.
Mood changes like feeling irritable, anxious, or depressed can be a sign of stress.
Sleep disturbances are common when you’re under stress. You might have difficulty falling or staying asleep, and you may be more tired than usual, even if you get enough sleep.
Stress can lead to changes in your behavior, like eating more or less than usual, withdrawing from social activities, or relying more on substances like caffeine or alcohol.
You might find it difficult to concentrate, focus, or make decisions.
Your mind might feel like it’s constantly racing, or you can't stop your thoughts.
A key sign of stress is feeling overwhelmed, like you have too much to do, not enough time to do it, and are unable to cope with your daily tasks.
Persistent stress can leave you feeling constantly tired or exhausted. It’s not just physical tiredness, but a deep sense of weariness that rest doesn't seem to fix.
8 mental burnout symptoms
Being aware of the symptoms is the first step in managing burnout. If you find several of these signs are persistently affecting your life, it might be a signal to take action.
Emotional exhaustion is often the first sign of burnout. You might feel drained and worn out most of the time.
You may start to feel disconnected from your work or the people around you. Activities or projects that once excited you might now feel uninteresting or unimportant.
There's often a feeling of disillusionment with burnout. You might question the value of your work or feel like you're not achieving anything, despite your efforts.
Burnout can manifest with physical symptoms, too. You might experience headaches, stomachaches, or a weakened immune system, leading to frequent illnesses.
Your ability to perform tasks at work or home can decline. You might find it hard to concentrate, struggle with creativity, or find completing everyday tasks more challenging than before.
In severe cases of burnout, you might feel like you're losing a sense of who you are. This can be distressing and lead to a deeper emotional impact.
Some people experiencing burnout might turn to unhealthy escapist behaviors, like overeating or excessive use of alcohol, as a way to cope.
Burnout can lead to a pessimistic perspective about life and the future. You might feel helpless about your current situation.
5 ways to relieve stress and burnout
Finding practical steps can make a significant difference in how you handle stress and prevent burnout. Taking care of your mental health is just as important as taking care of your physical health. If you're feeling overwhelmed, start with one small change today and gradually build up to more. Every step counts towards a healthier, happier you.
1. Take regular breaks
Step away from your work or daily routine frequently. This could mean taking a short walk, having a quiet cup of tea, or just sitting peacefully for a few minutes. Regular breaks help clear your mind and reduce stress.
💙 Try this 60-second Reboot with Chibs Okereke when your stress levels feel unmanageable.
2. Exercise regularly
Make physical activity a part of your daily routine. Exercise releases natural chemicals that can help lift your mood. You don't have to engage in intense workouts—a daily walk, yoga, or light stretching can make a big difference.
💙 Implement Mindful Walking into your daily routine to minimize stress and engage the body.
3. Eat a balanced diet
Pay attention to your nutrition. Eating a variety of healthy foods provides the energy and nutrients your body needs to handle stress. Include plenty of fruits, vegetables, whole grains, and lean proteins in your diet.
💙 Expand your approach to a balanced diet through eating mindfully with Dr. Michelle May’s Mindful Eating Masterclass.
4. Set boundaries
Know your limits and communicate them. This might involve saying no to extra tasks at work or setting specific times when you're not available to answer work calls or emails. Having clear boundaries can help prevent overwhelm and burnout.
💙 Learn how to set boundaries with this meditation on Preparing To Speak Up with Prof. Megan Reitz.
5. Practice meditation and mindfulness
Incorporate meditation into your daily life. Meditation can help calm your mind, reduce stress, and improve focus. It can be as simple as spending a few minutes each day focusing on your breath or using a guided meditation from resources like our meditation for stress guide.
💙 Slow down and feel more present with this 10-minute Body Scan meditation with Tamara Levitt.
Stress vs burnout FAQs
How is burnout different from stress?
Burnout and stress are related but not the same. Stress is when your body reacts to pressure and demands with a burst of energy, faster heartbeat, and more alertness. But burnout can happen when stress has gone on for too long, draining your energy and motivation. It's more than just feeling exhausted — it's feeling empty, as if you have nothing left to give. Burnout is more common when you feel you don't have control over your situation or don't feel appreciated. With burnout, you might feel detached from your job or daily tasks, and it can make you feel hopeless or ineffective.
Do I have stress or burnout?
If you're under stress, you might still feel that you can manage your tasks even though you're under pressure. You may feel anxious or have trouble sleeping, but you're still engaged and want to get things done.
With burnout, you might feel like you can't keep up anymore. You might feel emotionally drained, detached from your work or life, and as if your efforts don't matter. Burnout is more about losing your motivation and feeling as if you just can't handle your usual activities.
What is one difference between stress and burnout symptoms?
A key difference in symptoms between stress and burnout is how you engage with your environment. With stress, you might feel under pressure, or even have physical symptoms like headaches, but you're still connected to your tasks and responsibilities. You're actively trying, even if it's tough.
In burnout, you tend to feel emotionally detached and exhausted. You might lose interest in your work or hobbies and feel less capable of handling your tasks. It's a sense of emptiness and disconnection rather than just feeling overburdened.
Which is worse: stress or burnout?
It's hard to say which is worse as both can impact your health and wellbeing. Stress, especially when it's short-term, can be a normal part of life and sometimes even helpful. However, when stress becomes chronic, or more ongoing, it can lead to serious health issues and decrease your quality of life.
Burnout is generally considered more severe because it's the result of long-term, unresolved stress and can lead to deep emotional and physical exhaustion. Burnout can affect your ability to function in your job and personal life and might require more significant changes or interventions to overcome.
Both stress and burnout should be taken seriously, and understanding their differences can help you in finding the right approach to manage them.
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