“Is This Burnout or Just Stress? How to Tell the Difference and What to Do About It”

Burn out and stress can often feel similar but typically have different causes and long-term effects. Learning the difference between them matters for recovery and prevention.

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1. What Is Burnout, and How Is It Different From Stress?

Stress is defined as the physical and emotional response to a demand or challenge. Burn out, on the hand, is the emotional state of physical and psychological exhaustion that is caused by chronic stress in a variety of environments. In a nutshell, stress comes from short-term demands while burn out develops from chronic, untreated stress.

Typically stress is temporary but burn out results from chronic exhaustion. With stress, we have the hope that the stressor will subside or we will be able to deal with it. Burn out comes with hopelessness and the feeling of “things will never get better”.

Let me give you an example. Perhaps you have back-to-back deadlines at work. You feel anxious, are constantly late to work and can’t stop thinking about work. You say to yourself “I am just stress, I just need to push through”. However, if this continues going on without support, you will end up transitioning into a state of burn out.

2. What Are the Warning Signs of Burnout?

The warning signs of burn out include emotional exhaustion, cynicism and reduced performance. In the helping professions burn now can look like compassion, fatigue. Burnout can also lead to physical symptoms that are not otherwise explained by any other illness. It can also lead to mental fatigue, which leads to lack of concentration and inability to make decisions. Burnout also impacts our motivation to do things that we used to enjoy before or to achieve goal. It can also affect our daily functioning bin neglecting responsibilities.

3. Who Is Most at Risk for Burnout—and Why?

While we are all prone to experiencing stress at some point, certain populations are at higher risk for burnout. Helping professionals and caregivers can experience compassion fatigue from constantly caring for others while often neglecting their own needs. Additionally, if you have a perfectionistic personality type (Type A), you may be more prone to burnout.

Not only certain professionals, caregivers, and Type A individuals are at risk, but our work culture in combination of lack of support and chronic overwhelm can place an individual at risk for burnout.

High achievers are also at risk and here are some of the signs to watch out for:

1. Chronic fatigue – feeling physically and mentally exhausted despite adequate rest.

2. Perfectionism stress – inability to delegate, extreme self-criticism, or fear of making mistakes.

3. Declining performance – struggling to concentrate, make decisions, or meet deadlines.

4. Loss of motivation – once-energizing goals now feel meaningless or draining.

5. Cynicism or irritability – increased impatience with colleagues, clients, or projects.

6. Neglect of self-care – skipping meals, exercise, or sleep in pursuit of achievement.

7. Anxiety or racing thoughts – constant worry about outcomes, reputation, or failure.

8. Physical symptoms – headaches, muscle tension, digestive issues, or frequent illness.

9. Social withdrawal – avoiding friends, family, or social activities due to exhaustion.

10. Emotional numbness – difficulty feeling joy, satisfaction, or pride in accomplishments.

4. How Can You Recover from Burnout and Prevent It in the Future?

Thankfully, burn out is something we can recovery from. By implementing preventative strategies and managing stress appropriately, you are able to decrease your risk of developing burn out. Setting boundaries with others, and even yourself, can be a helpful strategies. It is important to adjust expectations and be aware of what you truly can accomplish at a given time.

If you are implementing strategies and still find yourself at the brink of burn out, seeking support through therapy, your supports system and even spiritual resources can get you the help you need. It is time to reclaim your rest, joy and balance.

It is important to also recognize when is time to consider a life or career pivot. Sometimes we can implement every strategy but what needs to change is the very thing that is causing the burn out. Therapy can also be a safe place for this kind of exploration.

Conclusion

It is important to recognize burn out at it’s early stages, typically when you start feeling stressed. I encourage you to take one small restorative action today, such as saying “no” or planning a rest day.

NOTE: Although I am a mental health professional, the information I provide should not be considered a substitute for a formal mental health evaluation. If you or someone you know is struggling with mental health issues, you can contact us at (407) 906-5214.

Mental health is a complex and highly individualized matter, and what works for one person may not work for another. The best step for anyone facing mental health concerns is to schedule an appointment for a personalized evaluation and care. Please remember that seeking help from a licensed mental health expert is a vital step in addressing mental health challenges.

If you or someone you know is in crisis or experiencing thoughts of self-harm or suicide, please contact emergency services or a crisis helpline immediately.