Stress vs. Burnout: How to Spot the Difference and Recover

Ever feel like you’re running on fumes? Like you’ve reached a point of exhaustion that no amount of sleep can fix? If you’ve been completely drained of energy lately, you may be experiencing burnout.

Burnout often refers to work, but according to clinical psychology, we can also have burnout from stressful personal circumstances. When it sets in, it can take a serious toll on mental, emotional, and physical health.

But here’s the good news: burnout isn’t permanent. There are many effective, evidence-based strategies to regain your energy, restore balance, and take back control of your well-being.

In this article, we’ll explore the key differences between stress and burnout, common warning signs, and practical steps you can take to recover.

Usual Signs of Stress

A looming deadline, bumper-to-bumper traffic, an important event around the corner… stressors come up in our daily lives and can impact us in different ways.

Perhaps you feel a pit in your stomach, your heart rate speeds up, your breathing quickens, you sweat, or you get a headache. Irritability, trouble sleeping, or loss of appetite are other common symptoms of stress.

For some, stress can also cause a skin reaction like acne, a psoriasis flare-up, or hives.

What’s the Difference Between Stress and Burnout?

Stress is temporary. Under stress, you can still cope with daily life and work responsibilities. Once the stressor passes, your body recovers. But if stress goes unchecked for too long, it can escalate into burnout.

According to the World Health Organization, burnout is chronic stress that’s gone unmanaged. It causes a state of complete mental, emotional, and physical depletion that no amount of rest seems to help.

Burnout doesn’t happen overnight. It builds over time. Possible causes of burnout include a very heavy workload, constant time pressure, a feeling of no control over your job, consistent conflicts with others, isolation at work or in your personal life, or a poor work-life balance.

When people get burned out, they may feel that no matter how hard they push themselves, it’s never enough. There’s a sense of disillusionment and hopelessness that their work doesn’t matter, and life begins to lose meaning.

Research by psychologist Christina Maslasch and others identify three core components to burnout:

• Exhaustion: Extreme physical, cognitive, and emotional fatigue. Even simple tasks or ones that you previously enjoyed feel impossible.
  
  

• Cynicism: Negativity and disengagement towards work and people around you.
  
  

• Inefficacy: A sense of low achievement or feelings of incompetence. People who feel this worry they won’t be able to perform in certain situations or do necessary tasks.

A key difference between stress and burnout is that burnout doesn’t go away with a short vacation or cutting back on work.

Physical Signs of Burnout

Burnout isn’t just a state of mind – it impacts your whole body. Here are the common physical signs of burnout:

• Constant fatigue and exhaustion

• Irritability and moodiness

• Low immunity

• Sleeping issues

• Brain fog and trouble concentrating

• Digestive problems and nausea

• Headaches

The sooner you recognize the symptoms, the sooner you can take action to heal.

How to Recover From Stress and Burnout and Feel Like You Again

When burnout has set in, it can feel like there’s no way out. But know that you won’t feel this way forever, and you can put a stop to the exhaustion one step at a time.

Be patient with yourself and know that it can take some time. Everyone’s burnout recovery journey may look a little different. The important thing is to first acknowledge what you’re going through so you can take action to feel better.

Reflect On The Root Cause

A good first step is to pinpoint what’s causing burnout. Is it work overload? Lack of downtime? Neverending social obligations?

You can try journaling and opening up to friends and family about what you’re going through to get to the bottom of it.

In the Rosy app, you’ll find journaling and cognitive behavioral therapy (CBT) exercises that can help increase self-awareness, identify thought patterns, and find the triggers for what’s draining your energy.

Address The Core Issue

When you realize what it is that’s making you feel so depleted, you can make a plan to distance yourself from the things causing burnout.

This may involve reassessing certain goals and priorities in life so you can live (and work) in a way that feels more in alignment with your values.

Burnout treatment involves acting on the originating factors, and taking a temporary break from work is commonly prescribed by doctors.

Take Care Of Your Body

Sleep is one of the most critical factors for overall well-being, so aim to get at least 7 hours of Zzz’s per night (check out our article for science-backed tips for restorative sleep).

Beyond that, care for yourself by eating a balanced, healthy diet with lots of fresh fruits and vegetables and getting regular exercise. Gentle workouts, yoga, or even stretching can boost energy and reduce stress.

Prioritizing your well-being is how you counteract burnout and keep stress levels at bay.

Practice Mindfulness

Starting a daily meditation practice can be very effective as a way to decrease stress and help recover from burnout.

Research shows that mindfulness programs can significantly reduce emotional exhaustion and cynicism among professionals, enhancing their sense of personal accomplishment.

Set Healthy Boundaries

If you’re struggling with intense time pressure at work, consider having a conversation with your supervisor to manage expectations around deadlines. If you find yourself checking emails late at night or first thing in the morning, set some new healthy habits and ensure to give yourself time off.

Burnout thrives when you have the feeling that you’re “always on” – give yourself permission to step back.

Beyond that, prioritize your mental health and know that it’s okay to say “no” to some social obligations. In the Rosy app, you’ll find a Group Coaching Event with a specialized coach to help you protect your energy by setting healthy boundaries.

Take Breaks During The Workday

When the to-do list feels a mile long, taking a 15-minute break can sometimes feel like a luxury you can’t afford. But pushing through until you’re exhausted won’t make you more productive.

Consistent research has shown that taking short breaks throughout the workday enhances performance and well-being while reducing fatigue.

So step away from screens every hour (even just for a few minutes), take a walk around your neighborhood, and give your brain the space it needs to recharge.

Make Time For Activities That Bring You Joy

If you don’t currently have any hobbies, this is your sign to start scheduling regular time for activities that light you up. Is there a sport you used to love and haven’t played in years? Have you always wanted to learn to paint or play an instrument?

Whatever you love to do, whether it’s spending time outdoors, getting lost in a novel, or watching comfort films, make sure to set aside time for it.

Reach Out For Support

You don’t have to go through this alone. If you feel you’re teetering on the edge of burnout or are dealing with chronic stress, speaking to a mental health professional can help you develop coping mechanisms and recover. These days, there are many platforms offering therapy online.

Takeaway

Even if it feels like it, burnout won’t last forever. Recovery takes time, and there’s no one-size-fits-all approach. By taking intentional steps and putting your well-being first, you can start to restore your energy, feel like yourself again, and build a life that doesn’t leave you running on empty.

If you’re looking for expert tools to help manage stress, download the Rosy app. You’ll find guided meditations, journaling prompts, CBT exercises, and more in your personalized Wellness Plan. Plus, tons of short videos from women’s health professionals on stress management techniques and expert coaches to support you, either in a group or individually.

Sources

World Health Organization. “Burn-out an ‘Occupational Phenomenon’: International Classification of Diseases.” World Health Organization, 28 May 2019, https://www.who.int/news/item/....

Albulescu, Patricia, et al. “‘Give Me a Break!’ A Systematic Review and Meta-Analysis on the Efficacy of Micro-Breaks for Increasing Well-Being and Performance.” PLOS ONE, vol. 17, no. 8, 31 Aug. 2022, e0272460. Shoker, Dyna, et al. “Effects of standardized mindfulness programs on burnout: a systematic review and original analysis from randomized controlled trials.” Frontiers in Public Health, vol. 12, 2024, article 1381373.

Robinson, Bryan E. “The Surprising Difference Between Stress and Burnout.” Psychology Today, 18 Nov. 2020, www.psychologytoday.com/us/blo.... Accessed 6 Mar. 2025. Christina Guthier, Christian Dormann, Manuel C. Voelkle. (2020). Reciprocal effects between job stressors and burnout: A continuous time meta-analysis of longitudinal studies. Psychological Bulletin, DOI: 10.1037/bul0000304

Johannes Gutenberg Universitaet Mainz. "Burnout can exacerbate work stress, further promoting a vicious circle." ScienceDaily. ScienceDaily, 10 November 2020, . Valcour, Monique. “Beating Burnout.” Harvard Business Review, Nov. 2016, hbr.org/2016/11/beating-burnout.

Schaufeli, Wilmar B., and Dirk Enzmann. “A Clinical Perspective on Burnout: Diagnosis, Classification, and Treatment of Clinical Burnout.” European Journal of Work and Organizational Psychology, vol. 30, no. 5, 2021, pp. 732–741, https://doi.org/10.1080/135943.... Sparks Akers, Alicia. “Preventing Burnout: 7 Strategies and When to Seek Help.” Medical News Today, 3 Aug. 2023, <a href="http://www.medicalnewstoday.com/articles/preventing-burnout.

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