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It’s entirely possible that the person sitting next to you is not okay and feeling stressed. After all, a staggering number of the human population (190 million) feels stressed regularly, according to the Gallup Global Emotions Report 2021.
Even if you are unaware of your pal’s mental well-being status and stressors, think about when you felt stressed last. Isn’t it becoming a regular occurrence now?
I am feeling so stressed. The work is so stressful. Burnout ho raha hai. Sounds familiar like a song, doesn’t it?
Stress is no longer a foreign term but a part of our domestic lives as close to us as our pet cactus. While a certain level of stress can be motivating and may help some of us perform better, chronic stress can lead to a more serious condition known as burnout. See, both are different.
However, people often make the mistake of using both terms interchangeably, which may affect their approach to tackling them. That’s why it’s crucial to understand the difference between stress and burnout and to prevent the latter from damaging our mental and physical well-being.
So, What Is Stress?
Stress is a natural response to external pressures or demands. Various factors, such as work deadlines, work-life balance, relationship conflicts, financial worries, or societal pressure, can trigger it.
When we experience stress, our body prepares us to face challenges or threats. This “fight-or-flight” response can be helpful in the short term, boosting our energy, focus, and performance. And sometimes, who doesn’t want a burst of energy to remind the brain to execute its functions efficiently?
However, when stress becomes chronic, it can negatively affect our health. Prolonged exposure to stress can lead to physical symptoms such as headaches, muscle tension, digestive problems, emotional distress, anxiety, irritability, mood swings and more.
Understand it like this: Our muscles tense up when stressed because our body is guarding itself. If this stress is prolonged, our body has to stay in a constant state of alertness (or tense), leading to pain and discomfort. And that’s just one example in one domain where stress shows up! To learn more about the physical effects of stress, read how prolonged stress can make things challenging for us.
Then Comes Burnout
Burnout sets in when stress drains us over time, and our bodies become deprived of energy or motivation. In simple terms, burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It is a serious condition that can severely impact our health, relationships, and overall well-being.
Unlike stress, burnout is a chronic state of exhaustion that persists even after the stressor is removed. Stress can decrease if the stressor is removed, but burnout is tricky because our body has already depleted its coping resources. People experiencing burnout may feel emotionally drained, unable to experience joy or satisfaction or give their 100% to their relationships, jobs, or their own selves. This might lead to a diminished sense of personal accomplishment.
Burnout significantly diminishes job performance, leading to increased absenteeism and lower productivity. Employees may struggle with creativity and problem-solving, hindering organisational effectiveness and increasing turnover rates. Similarly, burnout can erode emotional availability in personal contexts, resulting in strained relationships. Individuals may withdraw from social interactions, leading to feelings of isolation and decreased satisfaction in personal connections. But there is more. Burnout can also lead to physical symptoms such as chronic fatigue, lowered immune system, and cardiovascular disease. It can also contribute to the development of mental health issues like depression and anxiety.
Breaking The Cycle of Stress And Burnout
So, how do we fight this silent enemy of our well-being and ensure that burnout never knocks on our door?
To prevent stress from escalating into burnout, taking proactive steps to manage stress and prioritise mental health and self-care is essential. Here are some strategies that can help:
Practice Self-Care
It may sound like a repetitive mantra, but self-care is crucial in managing stress and preventing burnout. Taking time out for yourself daily, whether through exercise, meditation or simply walking in nature, can help regulate stress efficiently.
Prioritise Workload
Focus on what matters most. Set realistic expectations for your workload at work or home, and be careful of that trap of perfectionism. Prioritising things in life is essential to keeping stress away. Try not to tax yourself unnecessarily and deplete your energy stores.
Seek Support
Taking support during times of stress is essential: Talking to someone you trust about your feelings can help you avoid stress and burnout. Whether it’s a friend, family member, or mental health professional, having someone to confide in can help you cope with stress and burnout. You can integrate your hobbies too and join a book, pottery, or raisin art club with people who share the same interests as you.
Consider Lifestyle Changes
Making the same mistakes again and again when we can see them not changing anything for us, is the main reason for stress. You can replace unhealthy habits by healthier ones, such as getting enough sleep, eating a balanced diet, and limiting caffeine. These habits can help you manage stress and prevent burnout.
Befriend Relaxation Techniques
Relaxation techniques such as deep breathing, progressive muscle relaxation, or visualisation can help you feel calmer and more centred in your daily routine. These techniques can help alleviate muscle tension and reduce stress levels.
Parting Notes
When stress and burnout are involved, it’s important to identify the signs and take action early to prevent stress from worsening. The adage “prevention is always better than cure” aptly applies here! If you’re looking for ways to manage stress more effectively and avoid burnout, be sure to check out our free Stress Management Course for practical tools!
If you’re feeling fatigued or stressed, reaching out to an expert can be invaluable. You can book a free therapy consultation call with psychologists in our team.
You can also explore a variety of resources on stress and burnout, including:
Tap here to explore a variety of resources on stress and burnout
https://applications.emro.who.int/docs/WHOEMMNH236E-eng.pdf
https://doctorondemand.com/blog/mental-health/stress-vs-burnout
https://psychcentral.com/stress/stress-vs-burnout
https://www.calm.com/blog/stress-vs-burnout
https://www.apa.org/topics/healthy-workplaces/workplace-burnout