Stress and Burnout
Stress is a normal part of life. It helps us stay alert, meet deadlines, and respond to challenges. But when stress becomes chronic or overwhelming, it can take a serious toll on our mental and physical health – and in some cases, lead to burnout.
Understanding the signs of stress and burnout means we can take steps to protect our wellbeing, manage pressure more effectively, and support others before things reach breaking point.
What is Stress?
Stress is the body’s natural reaction to pressure or perceived threat – the “fight, flight, or freeze” response. In short bursts, stress can be useful. But ongoing or intense stress can become harmful if left unmanaged.
Common causes of stress:
- Heavy workload or unrealistic deadlines
- Poor work-life balance
- Financial or personal pressures
- Conflict at work or home
- Lack of support or control
Signs of stress:
- Feeling overwhelmed or irritable
- Trouble sleeping or relaxing
- Headaches, tension or fatigue
- Racing thoughts or constant worry
- Difficulty concentrating
- Changes in appetite or behaviour
💡 Stress affects everyone differently – some people may appear calm on the outside while struggling internally.
What is Burnout?
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress. It’s often linked to work, but it can also stem from caring responsibilities, life pressures, or feeling like you’re running on empty for too long.
Signs of burnout:
- Feeling drained and detached
- Loss of motivation or passion
- Sense of failure or feeling stuck
- Increased cynicism or negativity
- Avoidance of tasks or responsibilities
- Feeling like nothing you do makes a difference
💡 Burnout is not the same as just being tired – it’s a deeper sense of depletion that doesn’t go away with a good night’s sleep.
Stress
Burnout
Energy
Over-engaged, hyperactive
Depleted, exhausted
Emotions
Anxiety, urgency, irritability
Helplessness, detachment, numbness
Motivation
Still trying to cope
Feeling beyond caring
Physical Signs
Tension, sleep problems, headaches
Constant fatigue, illness, brain fog
Reversibility
Can often be reduced with short-term rest
Requires deeper recovery and life changes
Managing Stress & Preventing Burnout
Here are practical strategies for managing stress and avoiding burnout:
Self-care strategies:
- Prioritise sleep, hydration, and balanced meals
- Build movement into your routine (even short walks)
- Learn and practise relaxation techniques (e.g. breathing, mindfulness)
- Take regular breaks – including time away from screens
- Set boundaries with work and home responsibilities
Social support:
- Talk to someone you trust
- Share how you’re feeling – it helps lighten the load
- Don’t be afraid to ask for help (professional or personal)
Work-related tips:
- Break tasks into smaller, achievable steps
- Push back on unrealistic expectations where possible
- Use annual leave – and actually rest during it
- Check in with a manager or mental health first aider if things feel too much
Spotting Stress and Burnout in Others
Sometimes others don’t realise they’re on the brink – or feel too ashamed to say anything. Look out for:
- Withdrawn behaviour
- Mood swings or uncharacteristic irritability
- Missed deadlines or mistakes
- Constant fatigue or illness
- “I just don’t care anymore” type language
A supportive conversation can make a huge difference. Try:
> “You’ve seemed really under pressure lately – how are you doing?”
Recovery from Burnout
Recovering from burnout takes time – and often a reassessment of what’s sustainable.
Recovery might include:
- Extended rest or time away from responsibilities
- Adjusting workload or expectations
- Reconnecting with things that bring joy or meaning
- Talking therapies or coaching
- Exploring values and boundaries
💡 Burnout isn’t a sign of failure – it’s a signal that something needs to change.
We all experience stress, but burnout is preventable. By recognising the early signs, putting self-care routines in place, and creating supportive environments, we can protect our mental health and help others do the same.
Stress is not a weakness – it’s a signal to pause, reflect, and reset.
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