Stress is a natural response to feeling too much physical and/or mental pressure, whereas burnout is a prolonged and severe state of exhaustion that can lead to little motivation, care, or effort. When we experience extended bouts of stress, it can often cause us to burnout.

Another way to look at it is:

• Stress often involves too much (too many demands).

• Burnout is about not enough (motivation, energy, meaning).

1. Emotional Exhaustion That Doesn’t Go Away

• Burnout: Feeling completely drained, even after rest or time off.

• Stress: Fatigue that improves with rest or recovery time.

2. Cynicism or Detachment

• Feeling emotionally numb, withdrawn, or resentful — especially toward work or people you once enjoyed.

3. Loss of Motivation or Meaning

• A sense of “What’s the point?”

• Work or daily responsibilities feel meaningless or hopeless.

4. Decreased Performance

• You’re making more mistakes, missing deadlines, or unable to focus — even though you’re trying just as hard.

5. Physical Symptoms That Won’t Go Away

• Chronic headaches, GI issues, muscle pain, or sleep problems — not tied to a specific illness or temporary stressor.

6. Increased Irritability or Numbness

• Overreacting to small problems — or not reacting at all.

• You may feel emotionally flat, like you’re “just going through the motions.”

7. Withdrawal from Social Connections

• Avoiding coworkers, friends, or even family.

• Feeling too tired to connect with others.

8. Feeling Trapped or Hopeless

• A belief that nothing will improve, and there’s no way out of your current situation.

9. Changes in Self-Esteem

• You may feel like a failure or begin doubting your abilities, even in areas you used to feel confident.

10. Unhelpful Coping Habits

• Relying on alcohol, food, excessive screen time, or other avoidant behaviors to “numb out.”

You might be under too much stress if it starts affecting your mood, body, or daily functioning. Common signs include:

• Emotional: Feeling overwhelmed, anxious, irritable, or mentally foggy

• Physical: Headaches, fatigue, stomach issues, or sleep problems

• Behavioral: Procrastination, social withdrawal, or using food/alcohol/screens to cope

If these symptoms last more than a few weeks or start interfering with work, relationships, or your health, it’s a sign that your stress level may be too high — and it might be time to slow down, seek support, or talk with a therapist.

To manage stress and prevent burnout, try a mix of daily habits and mindset shifts:

• Set clear boundaries — protect time for rest, family, and non-work activities

• Take regular breaks — short pauses during the day help recharge your brain

• Prioritize sleep, nutrition, and movement — your body handles stress better when it’s well cared for

• Practice mindfulness or deep breathing — even a few minutes a day can calm your nervous system

• Stay connected — talk with friends, family, or a therapist to avoid feeling isolated

• Know your limits — say “no” when your plate is full, and ask for help when needed

• Focus on meaning — reconnect with what gives your work or life purpose

Building these habits early can reduce stress and protect against long-term burnout.

Recovering from burnout takes time, rest, and intentional changes. Here are key steps:

• Step back and rest — give yourself permission to pause and recharge

• Identify the source — reflect on what’s draining you (workload, lack of support, unrealistic expectations, etc.)

• Set healthier boundaries — protect your time and energy going forward

• Rebuild routine — focus on sleep, movement, nutrition, and activities that restore you

• Reconnect with meaning — find small ways to bring purpose or joy back into your day

• Talk to a licensed therapist — therapy can help you process and discover the root causes that led you to burnout and prevent it in the future

• Go slow — recovery isn’t instant; pace yourself and celebrate progress

Burnout recovery is about more than rest — it’s about changing the conditions that led you there in the first place.

Burnout can take a serious toll on both your body and mind. Common effects include:

Physical Effects:

• Constant fatigue, even after rest

• Headaches, muscle tension, or stomach problems

• Sleep issues — trouble falling or staying asleep

• Weakened immune system — getting sick more often

Mental & Emotional Effects:

• Feeling numb, detached, or emotionally drained

• Increased irritability, anxiety, or hopelessness

• Trouble concentrating or making decisions

• Loss of motivation, confidence, or interest in things you once enjoyed

If left unaddressed, burnout can lead to serious health concerns like depression, anxiety disorders, or chronic illnesses.

It may be time to seek professional help if:

• Stress or burnout symptoms last more than a few weeks

• You feel constantly overwhelmed, exhausted, or emotionally numb

• It’s affecting your work, relationships, or physical health

• You’re using unhealthy coping strategies like alcohol, overeating, or withdrawing

• You’ve tried to manage it on your own, but nothing seems to help

Therapy can help you understand what’s going on, create a plan to recover, and build tools to prevent burnout in the future. You don’t have to wait until things are “bad enough” — earlier support often leads to faster recovery.

Supporting someone with stress or burnout means being present, patient, and nonjudgmental. Here’s how you can help:

• Listen without trying to fix — sometimes they just need to vent

• Validate their feelings — avoid minimizing their experience (“Just take a break” may feel dismissive)

• Encourage rest and boundaries — help them prioritize self-care and say no when needed

• Offer practical support — small things like running an errand or preparing a meal can ease the load

• Stay connected — consistent check-ins can help them feel less alone

• Suggest professional help if needed — gently encourage therapy if things don’t improve

Let them know you’re there, no pressure, just support. That alone can make a big difference.