In today’s fast-paced world, it’s no surprise that stress has become a constant companion for many of us. Whether it’s the pressure of deadlines, the demands of family life, or the endless notifications pinging on our phones, it can feel like there’s never a moment to truly relax. While some stress is a natural and even useful part of life, too much can lead to burnout - that all too familiar state of emotional, mental, and physical exhaustion.
What is Stress?
Stress is your body’s natural response to perceived challenges or threats. It’s a survival mechanism that has evolved over thousands of years to help us deal with danger, such as our ancestors facing a wild animal. In that moment, their bodies would release hormones like adrenaline and cortisol, increasing heart rate, sharpening focus, and preparing them to either fight or flee.
This “fight-or-flight” response is incredibly useful in life-threatening situations. But in modern life, we’re rarely facing physical danger. Instead, stress is often triggered by work pressures, relationship issues, financial concerns, or even the constant notifications from our devices.
The key thing to remember is that stress itself isn’t inherently bad. It’s a natural response designed to help us handle challenges. The problem arises when stress becomes chronic, when our bodies remain in a heightened state of alert for extended periods without the chance to recover. This is what leads to burnout.
The Stress Response Cycle: Why It’s Important to Complete It
When we encounter a stressful situation, our bodies go through a predictable pattern: the stress response cycle. The cycle begins with a trigger (the stressor), followed by the physical and emotional response (like increased heart rate or feelings of anxiety), and finally, a resolution, where the body relaxes and returns to a calm state.
The issue is that, in modern life, we often don’t complete this cycle. For example, if you get a stressful email at work, your body might gear up for action, but instead of burning off that energy (like running from a wild animal), you just sit at your desk, scrolling through more emails. The stress lingers, and over time, unresolved stress accumulates, contributing to feelings of overwhelm, fatigue, and eventually burnout.
Completing the stress cycle means allowing your body to process and release the stress response so you can return to a state of balance. This is a crucial step in avoiding burnout.
Signs of Burnout
Burnout can creep up slowly, and it’s important to recognise the warning signs early. Common symptoms include:
-
Feeling emotionally drained or numb
-
Loss of motivation or passion for work or hobbies
-
Difficulty concentrating or making decisions
-
Increased irritability or frustration
-
Sleep problems - either too much or too little
-
Physical symptoms like headaches, muscle tension, or digestive issues
If you’re experiencing these signs, it’s a signal that you need to take steps to manage your stress and protect your wellbeing.
How to Minimise Stress and Avoid Burnout
The good news is that there are practical steps you can take to manage stress and support your mental and physical health.
Move Your Body
Exercise is one of the most effective ways to complete the stress cycle. Whether it’s a brisk walk, a yoga class, or dancing around your kitchen, moving your body helps burn off excess stress hormones and signals to your brain that the threat has passed. You don’t have to spend hours at the gym; just 20-30 minutes of movement can make a big difference.
Breathe Deeply
When we’re stressed, our breathing tends to become shallow and rapid. Taking a few moments for deep, diaphragmatic breathing can help calm the nervous system. Try this simple practice: breathe in for a count of 4, hold for 4, and exhale slowly for 6. Repeat for a few minutes to lower your stress levels.
Prioritise Rest and Recovery
Rest isn’t a luxury, it’s a necessity for avoiding burnout. Make sure you’re getting enough quality sleep, and build in moments of rest throughout your day. This could mean taking short breaks during work, practising mindfulness, or spending time in nature. Remember, it’s okay to pause and recharge - it’s actually essential for long-term productivity and wellbeing.
Connect with Others
Human connection is a powerful antidote to stress. Talking to a friend, sharing a laugh, or simply spending time with loved ones can help release feel-good hormones like oxytocin, which counteract the effects of stress. If you’re feeling overwhelmed, don’t hesitate to reach out for support - whether it’s a chat with a colleague or seeking professional help from a therapist or coach.
Set Boundaries
One of the biggest contributors to burnout is taking on too much. Learn to set healthy boundaries, both at work and in your personal life. It’s okay to say no to additional tasks if your plate is already full. Protect your time and energy by creating space for what truly matters.
Stress is an inevitable part of life, but burnout doesn’t have to be. By understanding the stress response cycle and taking proactive steps to manage your stress, you can protect your mental and physical health.
Remember, you can’t pour from an empty cup. Prioritising your wellbeing isn’t selfish, it’s essential. By moving your body, resting, connecting, and creating space for joy, you’ll be better equipped to navigate life’s challenges with resilience and energy.