Building resilience: Managing stress and burnout

It's common to experience stress in our daily lives. However, when stress becomes overwhelming and persists over time, it can lead to a state known as burnout.

Dr Jaime Jonsson, renowned consultant clinical psychologist, provides her expert insight into stress and burnout, along with their causes, impacts on health, and available treatment.

What is the difference between stress and burnout?

Stress is the body’s natural reaction to demands or pressures. It can be triggered by everyday situations. While stress is often temporary and manageable, prolonged exposure to stressors without adequate coping mechanisms can lead to burnout.

Burnout is a state of chronic stress characterised by physical, emotional, and mental exhaustion. It typically results from prolonged periods of high stress. Burnout goes beyond feeling tired or overwhelmed; it encompasses feelings of cynicism, detachment, and a sense of ineffectiveness.

What are the common causes of stress and burnout?

The causes of stress and burnout can vary widely. However, common triggers include:

• Work-related stress: For example, high workloads, long hours, lack of control over tasks, conflicts with co-workers, and failure to allocate time for relaxation and self-care.
• Personal life challenges: For example, financial difficulties, relationship problems, caregiving responsibilities, and major life changes.
• Beliefs and emotions: For example, perfectionism, pessimism, and difficulty managing emotions can increase vulnerability to stress and burnout.

How does chronic stress and burnout impact health, both mentally and physically?

Long-term stress and burnout can have a significant impact on both mental and physical wellbeing.

Mental health

Prolonged stress can contribute to anxiety disorders, depression, and other mental health conditions. Burnout is also associated with feelings of depersonalisation, reduced personal accomplishment, and a diminished sense of self-worth.

Physical health

The constant activation of the body's stress response can weaken the immune system, increase the risk of cardiovascular problems, and exacerbate conditions such as hypertension and diabetes. Chronic stress and burnout may also lead to symptoms such as headaches, muscle tension, and gastrointestinal issues.

How can I recognise if my level of stress is leading to burnout?

It's important to be aware of the following signs:

• Physical symptoms: For example, persistent headaches, muscle tension, fatigue, and changes in appetite or sleep patterns may indicate chronic stress.
• Emotional signs: For example, feelings of irritability, anxiety, sadness, or numbness can signal that stress is taking a toll on your emotional wellbeing.
• Behavioural changes: For example, increased use of alcohol or drugs, withdrawal from social activities, and decreased performance at work or school may suggest burnout.

What are some effective therapeutic strategies for managing stress and burnout?

There are several effective therapeutic strategies that you can explore:

• Cognitive-behavioural therapy (CBT): CBT is a widely-used therapeutic approach that focuses on identifying and changing unhelpful thought patterns and behaviours. In CBT sessions, you'll work with a mental health professional to challenge negative beliefs and develop coping skills to manage stress more effectively.
• Acceptance and commitment therapy (ACT): ACT is a form of psychotherapy that encourages acceptance of difficult thoughts and feelings while committing to actions aligned with personal values. By fostering psychological flexibility, ACT can help you cope with stress and build resilience.
• Eye movement desensitisation and reprocessing (EMDR): EMDR is a specialised therapy that has also been found effective for reducing stress and anxiety. It involves guided eye movements while recalling distressing memories or triggers to facilitate processing and resolution.

Remember, seeking support from a qualified mental health professional can provide valuable guidance and support on your journey towards greater wellbeing.

Are there specific relaxation techniques or mindfulness exercises you suggest for managing stress levels?

In addition to therapy, incorporating relaxation techniques and mindfulness exercises into your daily routine can help manage stress levels. For example:

• Deep breathing: Practise diaphragmatic breathing by inhaling deeply through your nose, filling your lungs with air, and exhaling slowly through your mouth.
• Mindfulness meditation: Spend a few minutes each day focusing on your breath or sensations in your body, allowing thoughts to come and go without judgment.
• Lifestyle changes: Making lifestyle modifications such as prioritising self-care, maintaining a healthy work-life balance, getting regular exercise, and practising relaxation techniques.

By incorporating these techniques into your routine, you will be able to cultivate a greater sense of calm and resilience in the face of stressors.

To schedule an appointment with Dr Jaime Jonsson, head on over to her Top Doctors profile today.