Burnout vs. Stress
Understanding The Difference
Story time…
A few months ago, I finally caught up with a good friend who’s a nurse working long shifts and she often skipping breaks to meet the relentless demands of her job. As we chatted, she admitted, “I’m just so tired all the time.” Her eyes reflected a mix of frustration, exhaustion, and sadness. “I’m not even sure if it’s stress or burnout anymore. I just feel... lost.”
I recognized the signs immediately because I’ve been there. You might be too. That hazy space where the lines between stress and burnout blur. You’re juggling demanding work, family responsibilities, and the nonstop buzz of life … and you can’t tell if you’re just exhausted or completely burnt out.
Stress vs Burnout
Let’s Break it Down
Both stress and burnout are real, valid, and exhausting—but they show up differently and have different roots.
Stress is often short-term and tied to specific pressure points—think of it like a sprint. Deadlines, obligations, and high expectations kick your body into gear. Adrenaline and cortisol surge. You might feel anxious or overwhelmed, but you believe that once you cross the finish line, things will get better. In some cases, stress can even boost performance.
Burnout, though? Burnout is a marathon you never signed up for. It’s not just fatigue… it’s a slow drain of your emotional, mental, and physical energy. Motivation disappears. You feel detached, maybe even numb. Pep talks and weekend naps don’t cut it anymore. And you begin to wonder if you’ll ever feel like yourself again.
Stress vs. Burnout: The Signs
Energy Levels
Stress: A surge of energy to meet a challenge
Burnout: Deep depletion… you always feel tired! Even after rest
Emotional Response
Stress: Irritable or anxious, but hopeful
Burnout: Apathetic, emotionally numb, or cynical
Motivation
Stress: You still care (even if you’re tired)
Burnout: You’ve checked out—mentally and emotionally
Physical Symptoms
Stress: Headaches, tension, or poor sleep that comes and goes
Burnout: Persistent fatigue, insomnia, body aches that linger
So What Now?
If you’re realizing you’ve crossed over into burnout or are dangerously close start here:
✅ Acknowledge What You’re Feeling
No sugarcoating. No pretending it’s fine. Your emotions are real, and they matter.
✅ Take a Break (Even a Small One)
A full-blown vacation is great, but you can start now with a long walk, a quiet weekend, or a morning unplugged to help you reset.
✅ Seek Support
Talk to someone. A friend, a therapist, a coach. When Sarah opened up to me, I could almost see the weight lift from her shoulders. Don’t hold it in—sharing creates space to breathe.
✅ Reevaluate Your Priorities
What can go? What can wait? Say no with confidence, so you can say yes with intention.
✅ Get Professional Help if You Need It
Let’s be real: therapy is for everyone. Burnout doesn’t mean you’re broken. It means you’ve been running on empty too long—and it’s time to refill, not retreat.
In Closing
Understanding the difference between stress and burnout isn’t just a mental health checklist—it’s a self-respect practice. You deserve to be more than functional. You deserve to be well.
So if this hit close to home, take that as your signal to pause, reflect, and choose yourself.
Until next time—
Be gentle with yourself.
🖤
Dr. Kat