Stress is a natural response to everyday stressors, as we already covered it in the previous post. Sometimes, it can last for a while and become chronic, which in most cases may lead to burnout.
Maybe you’ve experienced stress before.
However, how do we define this feeling of tiredness, brain fog, and lack of motivation that appears to be present for some time? Is this a case of burnout or chronic stress?
It could be either or both.
To deal with it appropriately, it’s good to know the parallels and differences between being stressed and being burnt out.
Are You Stressed Or Burnout?
First let’s take a look, at distress vs stress and what’s the difference between them?
Distress vs. Stress
The natural tendency of your body to respond to internal or external stresses is referred to as stress.
Stress does not have to be a bad thing, because it’s goal is to prepare you for both positive and bad challenges.
It’s known as eustress in many cases, and it can help you become more alert to achieve your goals.
A project deadline, for example, can help you be more concentrated and focus to finish your projects on time.
On the other hand, in some situations, the stress might cause you to feel overwhelmed and helpless, which in this case, is known as distress.
What causes you to experience one way or the other depends on many factors, including how you interpret the stressor, what are your emotional resources, and the availability of support (people whom you can talk to).
For example, the same deadline that helps one person focus, can cause worry and paralysis in another.
A similar amount of effort can motivate one individual while causing distress in another.
Burnout vs chronic stress and what’s the difference between them two?
Now let’s take a look at what’s the difference between these two:
Burnout vs. chronic stress
Chronic stress can develop when you’re subjected to constant stressors, especially if you don’t manage your stress from the start.
Chronic stress occurs when the stress response is activated for an extended period of time or on a regular basis.
Burnout is a form of distress that lasts for a long time.
Social psychologist Christina Maslach was the first to define this concept, describing it as a “reaction to long-term emotional and interpersonal pressures on the workplace” in 2003.
Burnout is now known to be linked to more than just working stress, according to research. It can apply to many areas of life where prolonged stressors are present.
“It is most common in high-stress jobs that require constant vigilance and decision making,” says Dr. Jessica Myszak, a licensed psychologist in Memphis. “Burnout can also occur in […] teaching and social work, and autistic burnout is increasingly being recognized to be due to masking and sensory overwhelm.”
Chronic stress, on the other hand, does not always imply that you are burnt out.
Let’s See What Are The Similarities Between Chronic stress and Burnout?
Burnout shares some of the same signs and symptoms as chronic stress.
Chronic stress and burnout can have a variety of similar physical consequences (effects), including:
– headaches
– changes in sleep patterns
– body aches and pains
– fatigue
– arrhythmia of the heart (tachycardia)
– shortness of breath
– constipation or diarrhea
– muscle tension
– weakened immune system
And the emotional and mental consequences (effects) can include:
– depression and anxiety
– a lack of enthusiasm
– having problems concentrating
– forgetfulness
– outbursts of crying
– low control of impulses
– irritability
Then What Are The Differences Between Them?
A 2016 research review suggests burnout isn’t necessarily separate from chronic stress, but rather the far end of the stress continuum.
In other words, when chronic stress leads you to experience more intense and severe symptoms and hinders your capacity to perform (or function), it’s called burnout.
According to the same study, the majority of examined burnout scales tested cited high levels of exhaustion (physical and mental) as the fundamental difference between burnout and stress.
In addition, the authors of the review identified three key characteristics of burnout:
– overwhelming exhaustion
– cynicism (pessimism)
– detachment from the job or task
– sense of not being productive, accomplished, or effective
So, for example, low work engagement — like feeling detached from a purpose and disinterested in your job — may point toward burnout and not stress.
”Burnout is a painful illness. Experiencing these reactions can create a downward spiral of despair and emotional turmoil,” says Dr. Mary Ann V. Mercer, a psychologist and author out of Barrington, Illinois.
“It’s like a snowball rolling downhill, picking up more snow, until it finally smacks into a tree at the bottom of the hill.” She adds, “This is not to be taken lightly, and it is not just [a] ‘grin and bear it’ type of situation.”
Now, Let’s Take A Look At Burnout
Burnout can be difficult to deal with, but here are few tips that might help you cope with it:
First of all, experiencing burnout isn’t your fault.
It doesn’t mean you did or didn’t do something to prevent feeling this way.
If you’ve been exposed to significant stressors and haven’t had the emotional resources to cope, it’s natural that some of your symptoms might worsen.
Even if you think you’ve reached the end of your stress continuum, there are ways to cope with it.
One of the ways is to Concentrate on Finding the best Solution for yourself.
So what works best for you? Maybe relaxing your body as a way of calming and than approaching the issue with “what are the options to solve this?”. Or is it the urgency to call your close friend or a therapist who would listen to you and help you see the situation from other perspective.
Here Are Couple Of Ways To Deal With Intense Stress And Burnout
The sooner you learn how to handle difficult situations if you’re close to stress, the less probable it is that you will experience chronic stress or burnout.
To help handle extreme stress or tension, consider the following suggestions to help you better regulate your response to significant stressors:
– Find time to relax on a regular basis
– Taking a break from the situation
– Go for a walk
– Cuddle with you pet
– Listen to relaxing music
– Take a night to “sleep on it”
– Practice grounding exercises
– Taking focused, deep breaths in the moment, when stress overwhelms you
– Remember to be compassionate toward self
Make Time For Yourself
We know that burnout occurs when a person is exposed to a stressor for an extended period of time.
You may need to create distance between you and the situation or the environment that causes you stress.
If your stressor is, for example, your job, and you are unable to pick up and leave, then emotionally and psychologically detaching yourself from it is a coping mechanism that will help you deal better with the stress you are feeling at work.
As a result, set aside time to do things for yourself that are unrelated to work and that you actually enjoy doing.
“It’s important to take time for yourself and do activities that make you happy,” mental health professionals advise. “This might involve taking a break from work, spending time with friends and family, or learning a new hobby.”
Set Boundaries
Personal boundaries are limitations you establish toward others and on your work place by indicating, upfront in a respectful and honest way, which lines can or can’t be crossed. These personal boundaries can protect you from unnecessary stress. This is also the way how you treat yourself with respect and love.
If, for example, you know you won’t be able to remain late at work or have a coffee talk with friends because you have to pick up your kids from school, saying this upfront can help make these circumstances more manageable and less stressful for you.
Creating and honoring strict boundaries may help a lot. If you’re experiencing job-related burnout, consider leaving work at work once you get home.
Keep a Gratitude Journal
Counting your blessings on a daily basis can be a good start to be reminded of all the positive God has given you in your life. Being thankful even during the day, will keep the mind focused on the positive aspects of your life rather than on the negative ones.
The idea of keeping a gratitude journal and being grateful for what we have actually is taken from the Bible.
Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. - Philippians 4:6
Here are some inspiring facts to help you get started with your own gratitude journal:
– It is known that Gratitude Journaling can lower your stress levels.
– It will help you feel accomplished without worrying about the judgment from others.
– It can help you gain a fresh perspective on what matters to you and what you value most in life.
– It might help you feel more peaceful and less stressed during the day, as well as more relaxed, at night.
– Also it can help you become more aware of who you are, how you are progressing in life and what matters to you the most. It can also bring awareness of the things you want to change so that you can improve, as well as to shed new light on your achievements so you can celebrate them.
– On days when you feel down for any reason, coming back to your written gratitude words will remind you how wonderful and blessed your life is.
Gratitude can turn what we have into enough!
Writing in general is fun and beneficial. By having your gratitude journal you’ll notice the small, good things that were already happening in your life and start appreciating your life jut the way it is – beautiful;
And it could really make you more generous and giving to others!
At the end of each month don’t forget, to reflect on everything you have written there. You might be surprised how many good things are already happening in your life, and be even more thankful that they did happen.
Count your blessings, name them one by one,
Count your blessings, see what God has done!
Count your blessings, name them one by one,
Count your many blessings, see what God has done. [And it will surprise you what the Lord has done.
– song “Count Your Blessings” by Johnson Oatman, Jr.
Learn To Be More Compassion Toward Yourself
Comparison with others can only lead to failure, difficulty concentrating on your main goals, and dissatisfaction. Because of this, negative self-talk can make stress worse by lowering one’s sense of value. Therefore, the first approach can be to challenge negative self-talk.
Here is an example of what it means to practice it:
For example, the phrase “I’m so worthless,” can be replaced by “I’m new at this and I’m still learning. Therefore, I will try my best to work on my skills to improve. Because I want to become better. I am not gonna compare with others because everyone has its own struggle and inner fight that I am not aware of.“
It is also good to know that you are not your work titles (position). What will remain of your professional experience is how you have grown as a person through time, how you accept the journey you are on, and how much better you have become over the years. Because of this, it’s important to focus on your path rather than the positions you achieve.
Make An Effort To Appreciate Your Own Accomplishments
According to mental health professionals, pessimism is frequently a result of burnout. When you’re feeling overwhelmed, consider making a list of your successes and referring to it when you need some perspective or when you feel down. Seeing how far you’ve come may be both beautiful and motivating. When you read your list, you’ll be excited and, more importantly, you’ll wonder why you ever doubted yourself.
Seeing the result of your progress, can be good for you and also it might have a great impact on your mood because burnout is complete opposite of it, making you feel like you’re not being productive or good at what you do.
It Is Crucial To Ask For Help When You Need It
Facing your stressors can be hard enough. Doing so by yourself can become overwhelming and can lead to even more stress.
If you’re feeling like stress is turning into something else, consider asking for help whenever and however you can.
Speaking with managers and trustworthy coworkers about how you’re feeling, as well as coming up with ways that they can support you with deadlines, projects, and time off, may be so beneficial.
Also feel free to reach out to your family members, friends or someone close to you who is caring, trustworthy and good listener, and try to talk with them about your problems. The idea is that you feel supported in some areas of your life while you figure out how to overcome your dominant stressors.
When you’re experiencing burnout, it’s also a good idea to speak with a mental health professional.
They can assist you in the development of new coping skills as well as the exploration of active problem-solving options. Speaking with a professional can provide a secure environment in which you can openly express how you’re feeling, which can lead to deeper understanding and healing experience.
If you have suggestions about the ways you have tried to cope with burnout, let us know in the comments below.
Conclusion
The difference between stress and burnout may be in the intensity of the symptoms you experience.
Burnout can manifest itself as physical and mental exhaustion, a loss of motivation, mental disorientation, and a feeling of being worthless and unproductive.
Managing your stress early, taking time away from sources that can cause chronic stress, and speaking with supportive peers and professionals can all help you better cope with burnout in the future.
