Understanding the Differences Between Burnout and Stress
Dr. William Beecroft, M.D.
| 4 min read
Dr. William Beecroft, MD, DLFAPA, is the Medical Dir...
Key Takeaways
- Stress is a short‑term, natural response that spikes adrenaline and cortisol; chronic stress that isn’t resolved can evolve into burnout, a prolonged state of exhaustion that impairs daily functioning.
- Burnout shares many physical and emotional symptoms with stress—fatigue, concentration problems, irritability, and muscle tension—but adds emotional numbness, loss of interest in activities, and can overlap with depression, warranting a professional mental health screening.
- Recovery hinges on acknowledging the condition, taking regular breaks, setting clear boundaries, and seeking support from friends, family or a therapist, alongside healthy habits like adequate sleep, balanced nutrition, exercise and stress‑reduction techniques.
About two-thirds of Americans report regularly feeling stress, according to the American Institute of Stress. This feeling is related to finances, work and health concerns.
While stress is normal, stress in a prolonged period can lead to burnout. Here is a look at stress vs. burnout, the symptoms of each and how to recover from burnout.
Stress v. burnout
Stress is a natural response to give an individual energy during a threat or perceived threat. The body produces adrenaline and cortisol, which increases a person’s heart rate and slows the digestive system, respectively. The hormones prepare for “fight or flight” to get through the experience, and then the nervous system regulates itself.
Symptoms of stress include:
- Difficulty sleeping
- Muscle tension
- Digestive problems
- Trouble concentrating
- Irritability or anger
- Weakened immune system
Short bursts of stress are normal. But ongoing stress can become chronic. If the body can’t regulate and the “fight or flight” response continues, it can lead to anxiety, depression, poor sleep, digestive issues, high blood pressure and burnout.
Burnout is a type of prolonged stress that goes on for weeks or months. It could be from work, relationships or caregiving. When chronic stress leads to the inability to function, that is a sign of possible burnout.
Symptoms of burnout include:
- Fatigue and low energy
- Difficulty concentrating
- Feeling emotionally numb
- Mood changes such as irritability
- Lack of interest in everyday tasks and interests
- Headaches, digestive issues or muscle tension
It’s important to note burnout has similar symptoms to depression and these two conditions can overlap. Individuals who experience these symptoms should talk to their primary care provider for a mental health screening.
How to manage burnout
Here are some ways to manage burnout:
Acknowledge burnout
Understanding and accepting burnout is the first step to recovering. Pushing through stress for a short time may not have lasting consequences, but it won’t help burnout. Understanding the situation can help an individual start to take the steps they need to manage burnout.
Take breaks and rest
A person experiencing burnout should try to offload responsibilities where possible and take time to rest and sleep. For most people, it is difficult to take a complete rest from all duties, but an extra day off work, a quiet weekend or quiet evenings can be restorative. This includes reducing screen time.
Set boundaries
Going forward, try to set boundaries and say “no” to extra responsibilities when possible. Set realistic limits, don’t work outside of work hours and make room for personal interests and leisure.
Get support
A person with burnout has generally taken on more than they can handle, so seek help from family, friends and colleagues to share responsibilities for a time. Talking to a therapist or counselor can also help an individual examine the causes of burnout and dig deeper into solutions.
Here are other ways to manage both stress and burnout:
- Get seven to eight hours of sleep a night
- Eat a healthy diet
- Get regular exercise
- Practice breathing exercises
- Meditate
- Limit alcohol
Blue Cross Blue Shield of Michigan and Blue Care Network can help members find an in-network mental health professional by calling behavioral health access lines listed below:
PPO: Behavioral Health Access Line | 1-800-762-2382
A free and confidential resource that’s just a call away when you need immediate support. Behavioral health professionals answer, 24/7.
HMO: Behavioral Health Access Line | 1-800-482-5982
Connect with a behavioral health clinician if you need help finding a mental health or substance use provider.
Behavioral health clinicians are available for routine assistance from 8 a.m. to 5 p.m., Monday through Friday. For urgent concerns after hours, clinicians are also available 24 hours a day, seven days a week.
Learn more about mental health and options you have as a member to seek help at bcbsm.com/mentalhealth.
Dr. William Beecroft is the Medical Director Blue Cross and Blue Shield of Michigan. For more health tips and information, visit MIBlueDaily.com.
Image: Getty Images
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