The difference between burnout and stress (and how to solve it).

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FACT SHEET: Burnout.

What is burnout?

Burnout is a disorder characterised by physical, emotional and psychological depletion due to persistent and unrelenting stress. It is recognised in the International Classification of Diseases (ICD-11) as a phenomenon caused by occupational stress.

However, with ongoing research, it is becoming clear that other causes of stress can contribute to burnout, in particular, carer stress. It occurs in any situation where the expectations and demands of a person outweigh their capacity and resources to meet these expectations and demands over a period of time.

There are some known risk factors that may contribute to people experiencing burnout. These include a background of anxiety and depression, as well as particular personality traits such as perfectionism.

People with co-existing stressors such as financial stress or family stress are also at higher risk of burnout. In addition to this, some occupations are at a higher risk, including health care workers, first responders, teachers, lawyers and chefs.

What is stress?

Stress is our body and mind's response to increased pressure or demands. It tends to be short-term and lead to transient feelings of overwhelm, as well as physical symptoms caused by the release of cortisol and adrenaline. Stress can be a positive reaction to a situation and at times allows us to cope and manage high-pressure situations.

Stress can become chronic when there is no resolution with time or by implementing stress-reduction strategies. Chronic stress is a leading contributor to burnout.

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What are the symptoms of stress?

Symptoms of stress are caused by the release of cortisol and adrenaline. This is most commonly exhibited with symptoms of anxiety, such as palpitations, brain fog, panic attacks, irritability, feeling teary, tremors, nausea and gut symptoms. It may also lead to poor sleep with subsequent fatigue, as well as loss of appetite.

What are the symptoms of burnout?

Burnout is characterised by feelings of detachment and disengagement from daily activities and relationships. Symptoms vary from person to person but are physical, psychological and emotional.

Physical symptoms include intense fatigue not improved with adequate sleep, headaches, nausea and body aches. Psychological symptoms include an inability to concentrate, loss of motivation, increased procrastination, loss of enjoyment in activities and feeling hopeless, isolated or trapped.

Emotional symptoms include feelings of overwhelm, irritability, increased crying and detachment from loved ones. In severe cases, there may be a complete inability to function.

If you think you may be experiencing symptoms of burnout, speak with your doctor to discuss options for support. There are online questionnaires that may assist you with this appointment (for example, this burnout syndrome test) and keeping a diary of your symptoms will also be helpful for your doctor to review.

How are stress and burnout treated?

The first step in the management of stress and burnout is to recognise and acknowledge that you are experiencing the symptoms discussed above. Sometimes it is hard for us to have insight when we are in a state of stress, and it may be a loved one or your doctor who initially identifies that you are experiencing stress or burnout.

The key to managing burnout is to set some boundaries to reduce the stressors causing the symptoms. This is not always easy, but a break from work or caring duties is the first step in treating the depletion experienced during times of burnout. This may involve utilising any leave available at work, such as long service leave, or putting in place some firm work-related boundaries if no leave is available. If you're a carer, utilising any respite care services available may help set you on the road to recovery.

Psychology and counselling will be useful in addressing symptoms of anxiety and depression experienced during burnout. A psychologist is able to tailor your management program depending on your symptoms, with meditation and mindfulness being commonly incorporated into treatment. Many workplaces now have psychology available through Employee Assistance Programs, so this may be a good place to start. There are also some excellent online resources available, such as the Black Dog Institute.

In some cases, your doctor may recommend medication to assist with sleep, as well as anxiety and depression symptoms.

Self-care and self-compassion are also important strategies. Lifestyle measures such as regular body movement, sleep hygiene measures and regular, nutritious meals are cornerstones to the management of burnout. In addition to this, reflecting on your values and what is important to you can help prioritise where you are spending your energy.

Remember to be kind to yourself. You have been under significant pressure for a long period of time. Your mind and body will appreciate some kindness and care in the recovery process.

Stay tuned for future editions of Mamamia's Well Fact Sheets, where we'll continue to bring you expert guidance on the health topics that matter most to women. For more, head to our Well hub here.

Feature image: Getty.

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