Understanding Stress and Burnout, and How to Manage Them
Stress is a natural response to the demands of daily life. It’s the body’s way of preparing us to act, and in small amounts, it can be beneficial. Stress can motivate us to meet deadlines, tackle challenges, and perform well under pressure. However, when stress becomes persistent, it can have a negative impact on our health and well-being.
Prolonged or chronic stress, particularly in the workplace, can lead to burnout. In 2019, the World Health Organization (WHO) recognised burnout as a syndrome caused by unmanaged workplace stress. This reflects the changing nature of work, with blurred boundaries between home and work life. Many people now work longer hours and have fewer opportunities for meaningful social interaction.
Stress that continues over a long period can feel overwhelming, leaving you constantly on edge. While stress is often associated with mental health issues such as anxiety or irritability, it can also show up physically. Common symptoms include:
Heart palpitations
Panic attacks
Excessive sweating
Feeling faint or dizzy
Burnout is different from stress. While stress can make you feel over-engaged, burnout is characterised by emotional and physical exhaustion. It can leave you feeling disengaged, detached, and unable to cope. Signs of burnout include:
Feeling tired or drained most of the time
A sense of helplessness or defeat
Increased cynicism or negativity
Difficulty concentrating or procrastinating
Feeling overwhelmed or unable to manage everyday tasks
Research suggests that women and younger people may be more vulnerable to burnout, according to data from Mental Health UK.
Burnout is often the result of chronic stress that goes unchecked. When you’re in a constant state of fight or flight, your body’s stress response is over-activated. Over time, this can deplete your physical and mental energy, leading to symptoms similar to those of depression, including fatigue, hopelessness, and emotional numbness.
The positive news is that both stress and burnout can be managed and improved. Here are some steps to take:
The first step is to identify what you’re experiencing. Pay attention to how you feel both mentally and physically. If you think you may be experiencing burnout, consider using an online self-assessment tool to gain further insight.
It’s important to remember that you don’t have to cope with stress or burnout alone. Support options include:
Speaking with your line manager about workload or workplace pressures
Accessing coaching or counselling, such as one-to-one sessions to build resilience
Contacting occupational health services through your HR department
There are many resources available to help you manage stress and prevent burnout:
We offer multiple articles, videos, and tools about stress, self care, mindfulness, and resillience.
Sign up for our free stress management elearning programme
Take a look at our video on becoming more resilient
Online articles such as What Is Burnout? 16 Signs and Symptoms of Excessive Stress provide practical advice.
TED Talks like The Cure for Burnout by Dr Emily and Dr Amelia Nagoski explore effective recovery strategies.
Burnout often stems from feeling a lack of control. While you may not be able to change your circumstances, you can change how you respond. Techniques like mindfulness, breathing exercises, and reframing challenges as opportunities for growth can help you regain a sense of control and agency.
Stress and burnout can feel overwhelming, but they are not permanent states. By recognising the signs, reaching out for support, and taking proactive steps, you can manage stress more effectively and build resilience. Remember, resilience doesn’t mean avoiding stress entirely—it’s about learning to recover and thrive, even during challenging times.
Prolonged or chronic stress, particularly in the workplace, can lead to burnout. In 2019, the World Health Organization (WHO) recognised burnout as a syndrome caused by unmanaged workplace stress. This reflects the changing nature of work, with blurred boundaries between home and work life. Many people now work longer hours and have fewer opportunities for meaningful social interaction.
Recognising the Warning Signs
Stress that continues over a long period can feel overwhelming, leaving you constantly on edge. While stress is often associated with mental health issues such as anxiety or irritability, it can also show up physically. Common symptoms include:
Heart palpitations
Panic attacks
Excessive sweating
Feeling faint or dizzy
Burnout is different from stress. While stress can make you feel over-engaged, burnout is characterised by emotional and physical exhaustion. It can leave you feeling disengaged, detached, and unable to cope. Signs of burnout include:
Feeling tired or drained most of the time
A sense of helplessness or defeat
Increased cynicism or negativity
Difficulty concentrating or procrastinating
Feeling overwhelmed or unable to manage everyday tasks
Research suggests that women and younger people may be more vulnerable to burnout, according to data from Mental Health UK.
Why Does Burnout Happen?
Burnout is often the result of chronic stress that goes unchecked. When you’re in a constant state of fight or flight, your body’s stress response is over-activated. Over time, this can deplete your physical and mental energy, leading to symptoms similar to those of depression, including fatigue, hopelessness, and emotional numbness.
What Can You Do to Manage Stress and Burnout?
The positive news is that both stress and burnout can be managed and improved. Here are some steps to take:
1. Recognise the Signs
The first step is to identify what you’re experiencing. Pay attention to how you feel both mentally and physically. If you think you may be experiencing burnout, consider using an online self-assessment tool to gain further insight.
2. Seek Support
It’s important to remember that you don’t have to cope with stress or burnout alone. Support options include:
Speaking with your line manager about workload or workplace pressures
Accessing coaching or counselling, such as one-to-one sessions to build resilience
Contacting occupational health services through your HR department
3. Use Digital Tools and Resources
There are many resources available to help you manage stress and prevent burnout:
We offer multiple articles, videos, and tools about stress, self care, mindfulness, and resillience.
Sign up for our free stress management elearning programme
Take a look at our video on becoming more resilient
Online articles such as What Is Burnout? 16 Signs and Symptoms of Excessive Stress provide practical advice.
TED Talks like The Cure for Burnout by Dr Emily and Dr Amelia Nagoski explore effective recovery strategies.
4. Change Your Perspective
Burnout often stems from feeling a lack of control. While you may not be able to change your circumstances, you can change how you respond. Techniques like mindfulness, breathing exercises, and reframing challenges as opportunities for growth can help you regain a sense of control and agency.
Final Thoughts
Stress and burnout can feel overwhelming, but they are not permanent states. By recognising the signs, reaching out for support, and taking proactive steps, you can manage stress more effectively and build resilience. Remember, resilience doesn’t mean avoiding stress entirely—it’s about learning to recover and thrive, even during challenging times.
Updated on: 15/01/2025
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