Stress vs. Burnout: Navigating the Fine Line Between Pressure and Exhaustion

Have you ever felt like you were running on empty, pushing through endless demands unable to catch your breath? As therapists, you’ve likely seen it, or even experienced it yourself. When the lines between hard work and sheer exhaustion blur, what you're experiencing might be more than just stress—it's burnout.

Stress and burnout can present themselves quite similarly at first but are two completely different issues. While stress is a short-term response to outside pressures, burnout is a chronic condition that stems from prolonged stress. Think of stress like weather, with stress levels changing day to day in response to the environment. On the other hand, burnout can be better compared to climate, having overall patterns.

Stress is generally more manageable than burnout because it tends to be a temporary response to outside stressors or challenges. Once the stressor is resolved or removed, the individual tends to return to a baseline mood and functionality quickly.

There are two different types of stress reactions:

1. Acute stress: This type of stress results from sudden changes in our environment (for example, job interviews, presentations, work deadlines).
2. Episodic stress: This stress type is a result of a frequently occurring stressor in the environment (such as a long-term work project, or conflicts in a relationship).

In contrast, burnout develops over time when stress is chronic and unrelenting, with no clear resolution or recovery period. Unlike stress, burnout is not resolved when the stressor is removed from an individual’s environment. An individual facing a stressful situation may recover after a vacation or some downtime, but a person experiencing burnout may not find relief even with time off.

There are three different types of burnouts:

1. Overload burnout: This occurs when an individual takes on too many responsibilities, leaving them feeling overwhelmed and unable to manage their tasks. To combat this, try “under-committing”. If you usually take on four tasks per week, try committing to just three.
2. Underchallenged burnout: This type of burnout occurs when an individual is under-stimulated, or feels disconnected (think bore-out). While the individual might have things to do, they feel they are not sufficiently engaged, leading to problems with motivation, and making it difficult to be present. To overcome this, try finding new opportunities for growth at work or in your personal life. Invest in new projects that spark creativity and curiosity.
3. Neglect burnout: Occurs when an individual feels unsupported by others, and their efforts are constantly being overlooked. To alleviate this, focus on what can be controlled by looking inward for an acknowledgment of efforts.

Although burnout develops gradually over a prolonged period, it often presents early warning signs that can serve as red flags if recognized in time. These signs typically emerge as subtle physical, emotional, or behavioral changes that may be dismissed as temporary or minor stress. However, these minor symptoms accumulate over time, leading to chronic burnout.

While stress and burnout have many common attributes, they are fundamentally different in their nature and impact. Stress is a temporary response to external pressures that can often be managed or resolved, whereas burnout is a chronic, long-term condition that requires intentional intervention and lifestyle adjustments to overcome. Understanding the types and stages of burnout, along with their warning signs and actionable remedies, is the key to prevention.

Click here to download a bonus chapter on burnout from Toxic Productivity, where you can get more information on burnout including the five stages of burnout, warning signs, and replacement activities for you and your clients.