Stress vs Burnout: How They Differ and How to Cope

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Life is stressful enough as it is without adding burnout into the mix. There are deadlines to meet, places to be, and people to support. Imagine you’ve had a really tough few weeks. There have been so many things piling up, and it has started to take a toll on you emotionally. You tell yourself that you just need to get through this week, but you’ve felt this way for the past month. You feel detached from your life; work is meaningless, you’re tired every minute, and you feel drained from the simplest tasks. Is this stress, or is there a deeper issue at hand?

According to Healthline, stress is a short-term, natural response to a difficult situation. You may feel worried or under pressure, but it usually abates after a period of time (Mansuri, 2024). On the other hand, burnout is a long-term state of exhaustion that leaves you feeling completely drained of energy. While the two are definitely related, they are not the same. It is important to understand the difference so you know how to care for yourself. Long periods of stress can lead to burnout, so it is essential to take care of yourself earlier to avoid burnout.

. Back to the scenario above. After looking at the definitions for stress and burnout, it should be obvious that this is not simply stress. Clearly, you have been feeling this way for a long time, and the exhaustion has shown up in your personal and work life. Stress may give a sense of urgency, but it is burnout that gives you an “empty” feeling.

It is important to notice the signs of both stress and burnout, but they can be hard to distinguish. Stress affects both physical and mental health. According to Healthline, some physical symptoms include headaches, difficulty falling asleep, and loss of appetite. Some emotional symptoms include irritability, difficulty concentrating, anxiety, and depression (Mansuri, 2024). For example, a few weeks ago, I had a huge paper that was due in 24 hours that I had not started writing. I was irritated with everyone around me and didn’t sleep as I rushed to finish it. As soon as I turned it in, I felt this immense pressure off my shoulders. I immediately felt happy, relaxed, and like I could breathe again. I felt like myself again. The relief I felt showed that I was feeling stressed before the paper was turned in.

Symptoms of burnout look a little more serious than stress. When someone experiences burnout, they may feel emotionally drained, have low energy, low interest in socializing or completing tasks, or have cynical thoughts, says Healthline (Mansuri, 2024). These go past the short-term symptoms tied to one or two specific things. Rather, this is a completely different mindset, according to Psychology Today (Robinson, 2020). It’s more of a hopeless feeling. For example, a parent may be juggling a hundred things at once: kids, work, home, and family. They have no time to relax, but even when they get a moment to themselves, it’s hard to stop thinking about everything around them. But they feel too tired to engage, and their happiness levels decrease over time. There is clear emotional drainage and low energy. Since there is so much going on at once, it is hard to recharge their body and mind, eventually leading to burnout.

A lot of the ways to relieve stress and burnout are the same. The most important thing is to identify the root cause of your feelings. This can be more difficult with burnout, since there often isn’t just one thing that has led you to this state. Instead, try to come up with a list of things that don’t make you feel good. This can be a good place to start.

Here are some things you can try to relieve yourself of stress and burnout:

1. Try getting at least 8 hours of sleep each night.

Sleep is arguably the most important thing you can do for yourself. The CDC says that 7-8 hours of sleep helps reduce stress, improve mood, and strengthen memory and attention span (Center for Disease Control, 2024). When you sleep, you allow your brain to reset stress hormones, like cortisol. Without enough quality rest, you remain on guard, contributing to stress and burnout at a quicker pace. It can be hard to get good sleep with feelings of stress and burnout, which is why some individuals benefit from taking melatonin to help them fall asleep. 

2. Eat a balanced diet.

Eating protein, meats, and vegetables will provide your body with energy, helping to deal with stress. Try to avoid ultra-processed foods that are filled with additives, as they tend to increase stress.

3. Practice mindfulness.

Taking a few moments for yourself through mindfulness and meditation can help decrease stress. It focuses your mind, encourages introspection, and gives you a sense of relaxation that may be missing from your life. Consistent, everyday practice can make a huge difference.

4. Have a self-care night.

We all need nights where we can take a moment for ourselves. Put on your favorite podcast or relaxing music while having a spa moment, or snuggle in your favorite blanket and read the book that’s been sitting on your shelf. Try to avoid electronics or things that are prone to making you more stressed. Instead, practice yoga. Exercise is very beneficial to your mental health, regardless of whether you are feeling stressed.

5. Seek professional help.

There is no shame in seeking mental health support. It can be hard to identify the true source of burnout. Therapists and other mental health professionals can help identify underlying causes and build healthy coping strategies. Remember, asking for help doesn’t make you weak. It is actually a sign of strength. It is important to heal so you can feel happy and healthy. 

Stress and burnout can be hard to navigate in a world where everything is so fast-paced. There are so many things that can overwhelm us, so it is important to stay mindful and organized. It can also be helpful to remember that you are not alone. It can be hard to feel hopeless, undeserving, and unsuccessful, but these feelings will soon pass if you work to take care of yourself. Give yourself grace.

To discuss how therapy could help you during this season of your life, please contact me or schedule your free 15-minute consultation.

References

Center for Disease Control. (2024, May 15). About sleep. CDC. https://www.cdc.gov/sleep/about/index.html 

Mansuri, A. (2024, December 18). Stress vs. burnout: What’s the difference? Healthline Media. https://www.healthline.com/health/stress-vs-burnout

Robinson, B. E. (2020, November 18). The surprising difference between stress and burnout. Psychology Today. https://www.psychologytoday.com/us/blog/the-right-mindset/202011/the-surprising-difference-between-stress-and-burnout

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