We are all extremely busy and in high demand in a day of instant gratification. Being constantly plugged in can cause us to feel stressed and overwhelmed too. But what if you aren’t stressed, but burnt out? And how do you know the difference? Well – let me tell you!
Symptoms
Stress | Burnout |
Over engaged | Disengaged |
Reactive/Overreactive | Distant emotionally/Blunted |
Hyperactivity and feel a sense of urgency | Feelings of helplessness |
Diminished or no energy | Diminished or no motivation |
Symptoms that align with anxiety | Symptoms that align with depression |
Physically exhausted | Emotionally exhausted |
Stress can eventually turn into burnout if left untreated. The biggest difference is that one is more physical and the other is emotional and stress is acute – meaning it is short lived and handled relatively well. A large project a work. A big assignment in school. There is an end date. With burnout, it is now emotional, and drive and motivation are barely there or nonexistent. Burnout is longer lasting and can sometimes take upwards of three to twelve months to overcome.
How do I relieve stress?
There are many ways to relieve stress. Among a few ideas are exercise, meditation, laughing, getting more sleep, and keeping a journal. Of course, I would be remised to not advise that most of the things we do to avoid stress (electronics, smoking, eating, alcohol, etc) can actually lead to more stress and eventually burn out. These coping mechanisms interfere with proper bodily functioning which doesn’t allow the body to relax and learn to cope properly.
How do I relieve burnout?
The first thing you should do is evaluate your options. Do you need a new job? Need to start telling people no and stop overextending yourself? Much like stress relief, exercise, sleep, meditation, and talking to people for support help. I would recommend you also seek a therapist to talk to for tips and tricks on how to set proper boundaries, learning meditation techniques, and be able to discuss freely any issues you are having, especially surrounding feelings of helplessness.
How do I prevent stress and/or burnout?
How we handle stress and life’s daily demands plays a large role in how we recover from or stay way from burnout. Some people are born with, or have developed, better resilience skills than others. There is nothing wrong with admitting we are overwhelmed and need help. Here are some tips on how to prevent burnout:
- Get in tune with your body and mind and recognize the symptoms as early as possible.
- Set goals and work passions and make it a point to regularly assess and realign what isn’t working or needs better direction.
- Exercise regularly – minimum of 30 minutes, several times a week.
- Eat a well balance diet.
- Get more sleep – if your sleep is severely disturbed see your doctor, they now do sleep studies at home!
- Set clear and well-defined boundaries.
- Learn to say “No”. It is a complete sentence. 😊
- Practice regular self-care – you’ve earned it.
If you are in crisis, get immediate help:
Call 911.
988 Suicide & Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline): 988 for English or Spanish, or Lifeline Chat
Crisis Text Line: Text SIGNS to 741741 for 24/7, anonymous, free crisis counseling.
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