The Difference Between Stress And Burnout

Whew. Things are heating up out there, aren't they? Temperatures are in full summer swelter, political tempers are sky high, and the hurricane season is only just beginning to swirl. I'm almost afraid to turn on the TV, or see what the latest Huff Po headline is breaking. With the intensity boiling in Washington and on Main Street, something's going to give.

Several of our featured contributors have felt the heat, heard the warning bells, and are offering some sound advice on what to do:

Dr. Judith Rich posted a hilarious blog addressing some of the tensions of the times in her piece: "From Birthers to Death Panels: Blame it on August." I like that one, pointing the finger is always fun. Dr. Cara Barker also has noted the rising tensions in her piece "Town Halls: 7 Tips for Handling Conflict"

Karen Leland offered her: "8 Steps For Cooling Down Your Anger"

Jason Mannino posted a great piece on the "7 Tips to Maintain Energy While Doing the Job of Four People" and wrote: "I am witnessing severe burn-out and heightened levels of exhaustion and frustration."

Clearly the stress barometer in our country, and around the world, is escalating. The reaction to the recession has moved from shock and fear, into anger and rage. The honeymoon of President Obama's 100 days has evaporated into gun carrying dog fights, screaming matches, and the high hopes of "Yes We Can" have deteriorated into, "Is This Ever Going to End?"

Research shows that some stress is important in our lives. It keeps us on our toes, helps to strive toward goals, and makes us feel alive. The hormones related to feeling stressed are designed to get us out of danger - like a fire or enemy attack. Yet the body will also surge adrenaline when driving down the highway and some jerk cuts you off. Stress hormones are not selective - they activate whether the threat is perceived or real. We are not meant to be living with the pedal to the metal 24/7 - and we are pushing our proverbial panic buttons far more than is healthy to maintain.

If stress continues to operate at full scale for an extended period of time, there is an increased risk of burnout. What is burnout? I have taught classes on stress and burnout, with Ceridian development experts who define burnout as: "a constant depletion of mental, physical and emotional energy - without expected or real needs being met."

Burnout is a normal response to putting out too much effort, without taking in what you need to balance and restore yourself. Signs of burnout include feeling overwhelmed with things that used to be exciting, thinking work or personal problems will never end, or having a pit in your stomach of constant dread. When too much of life is draining and not enough is fulfilling, a sense of hopelessness creeps in.

How many of you feel burned out at the end of the day? Studies show well over half of us do- in a steady economy. I have not yet found data for the increase in numbers of disability cases related to burnout and stress. Burnout happens with over commitment, or unrealistic expectations that lead to a feeling of powerlessness or hopelessness. Periods of stress can last for a while without long term affects, but burnout is a more serious and chronic condition. The good news: burnout is preventable - if warning signs are recognized, and actions taken to reverse the cycle.

Some of the physical symptoms of burnout are: low energy, muscle tension, headaches, digestive disorders, frequent colds, or changes in sleep patterns. Mentally, symptoms include feeling inadequate, overwhelmed, loss of meaning, bored, frustrated, sad, irritable, unappreciated or trapped. The outcomes of these symptoms can include withdrawal, increased sick days, accidents, crying or increased used of alcohol or food to self soothe.

Burnout is a cycle of negative emotions, withdrawal and paralysis. Getting out of a crash course with burnout requires putting your hands back on the steering wheel, realigning with your personal vision, surrounding yourself with support, and making time for humor.

Here are a few tips for reducing burnout:

Clear the Clutter- both in your office and in your head: One of the first steps is echoed in the uprising of personal organizers- clear the clutter! There must be a reason that helping people organize their "stuff" has become a recognized and valued profession. The clutter of emails, paperwork, projects and obsessive to do lists, increases stress, and is an easy place to start. There is a great relief to tackling one small project, when the world seems overwhelming.

Stop Eating Crap - Believe me, when I am stressed out, Snickers bars and Starbucks are my best friend. It is hard to cozy up to a chopped salad and lemon water, but your body will thank you for it later.

Walk- How many of us take about 15 minutes to park at the grocery store circling round and round to get a spot right up front? Jeez. Park in the back, walk a bit during lunch, get up a few minutes early and walk around the block. Nothing strenuous, just breathe some fresh air and clear the mental cobwebs.

Take a One Minute Vacation!- This is one of my favorites as a stress management tool that can be done literally anywhere- in your car at the beginning and end of each day, in the elevator before meeting the boss, or at your desk before answering a rousing email.

Here's how it works: close your eyes and think of your absolute most favorite vacation spot - it can be a lovely white sand beach, a gorgeous mountain path by a stream, or rocking on a chair at the family's cabin in the woods. Choose a spot and sharpen it's image in your mind's eye. Check out all the details you may not have remembered. Now turn on the sound: notice what background noises are present in this place. How about the sensation of the temperature on your skin? How does it feel to fully surround yourself with a favorite place?

Once all the "dials" have been set, give yourself a full 60 seconds to enjoy it - literally set a timer on your watch or cell phone! I guarantee if you try this exercise at home, you will be amazed at how LONG one minute actually feels. I have taught this many times, and afterwards, everyone blinks their eyes as if they had a long sleep, yawns, stretches and have a softness to their faces - it works!

Burnout Management for the Girls vs. the Boys: new research in brain development show that men and women react to stress differently. Men usually respond with the classic "fight or flight" response, and can reduce stress by engaging in some sort of activity. Cleaning out the garage, fixing a broken appliance or taking a long bike ride are classic examples of letting off some steam.

For women, finding ways to trigger oxytocin is the fastest way to reduce symptoms of stress, rather than the "fight or flight" tricks, they need more of the "tend and befriend." Women often need to talk, sort, clean, cook, or nurture in some way to feel balanced and calm.

If you have a friend who appears to be on the fast track to burnout- be compassionate. Lend a hand, offer to help. We're all in this together and our country has too much on the line to lose momentum, or hope.

Hey Huff Po readers! Your comments and feedback are also a great way to combat burnout! Let's hear your stories of keeping stress at bay and maintaining perspective. If you would like weekly reminders, click on the 'Become a Fan' button on top, and feel free to share this on your Facebook pages with our new HuffPo Social News.

Follow Kari Henley on Twitter: www.twitter.com/karihenley

Comments

[Dr. Cara Barker - Huffpost Blogger]

Dear Kari,

I'm so glad to find you here! I checked out the Living Section looking for you on Sunday, (while we were in a place where I could get laptop signals) and couldn't find you. Truth is, I felt sad! I just love your contribution, Kari. Great job.

Over the years I have been endlessly impressed (not in a good way) as to the power of burn-out on our systems. I've seen it in myself. I've witnessed it in others. Thom Holmes and Bob Raye were right on that Life Event/Change Scale from years back. For those who don't remember it, or weren't around, each life change event was given a numerical number. The event might be something as major as death of a spouse/child, (the biggie number), or moving, job change, economic change, or even the holidays. 'Good events' carried points as did the undesireable. With only 300 points in the course of a year, there was a high probabilitiy of ending up in the hospital. Looking around the world these days, its not hard to imagine that most people are well in excess of 300.

This said, your article is a 'must read.'

For who you are, and what you do, I am indebted and so grateful.

Love,
Cara

[Millicente]

It seems as though "burnout" is a new pop-psyche phrase for despair, depression, hopelessness, grief, and malaise. Could it be that the phrase burnout is used to dismiss something that on a much larger scale is insidious?

Humans are the most invasive species on earth. Our planet is overly populated, with our school systems just beginning to catch on to the concept of teaching population awareness before addressing more mundane issues like, well, how to put a condom on a cucumber.

To label a syndrome with a new term like burnout might serve to alleviate the anxiety that surrounds humanities chronic need to get away from it all, but light needs to be shed on the underlying issue. Humans are not hard-wired to compete with the technology which now, as Einstein warned decades ago, exceeds us.

[Kari Henley - Huffpost Blogger]

Thank you!
I don't know why you couldn't find me!
I know it is hard to find the time to check in regularly with the Huff Po, but I have found that it has become a real source of steady reading that I also truly look forward to. Your posts also have a provocative, current and insightful spin on things you just can't find anywhere else!

I am sure you are right on the scale being over the edge.
Thanks
kari

[Millicente]

Burnout and stress are closely related, yet we are overwhelmed by the frenetic pace that we think is evolution, culture, and progress.

There is no remedy for burnout, stress, boredom, or being overwhelmed. As long as we have automobiles, airplanes, cellphones, televisions, iPods, and a government, the rate of burnout will continue to escalate until it becomes insanity rather than burnout. We may be closer to this point than we realize.

We are saturated with air pollution, noise pollution, light pollution--even sight pollution. Peace doesn't stand a chance unless it begins within ourselves. We're too addicted to the treadmill we're on; as long as our government can distract us with cars, cellphones, and anything related to boobs and boob jobs, and bigger boobs, they'll continue to hoodwink the masses into believing we're living in the best of times. Are we? Or are we getting exactly what we deserve? People are not thinking.

[PalaceOfWisdom]

I would take the walking suggestion one step further. More strenuous exercise can be far more helpful provided you're in decent health. The endorphin rush after an hour of weight training has wiped away some of the most stressful days of my life. As the dietary tip alluded to, physical wellness can go miles toward a healthier mental state.

[ladyvader]

A good long bicycle ride clears my head just fine.

[jsheats]

This is a really uplifting article; it's such a nice counterpoint to the gloom that is the more common input these days (maybe its always that way)! Even if the thoughts have been expressed many times before, it is good to be reminded of them and see the discussion.

I don't want to belabor what may seem like a petty argument, but stress, as scientists understand it, is an essential part of life. Our muscles come in pairs, and are always pulling in opposition. It is balance which makes the difference between a the graceful motion of dancing and a jerky spasm. And it is that same balance which we must have in life. I am far from an expert in eastern philosophy, but I think that stress is the yang to the yin of relaxation and inner reflection. Dynamic balance between them is everything.

In love,
Jayna Sheats

[Colleen Kelly]

While its important to practice positive thinking, exercise, meditation,etc, it is also important to remove those jobs, people and circumstances that lead to bad health...Some situations are too toxic. Even the socially honored ones (like having a busy job, a family, a commute and a house-we expect too much of ourselves and spread ourselves too thin. We make no time for our friends and extended family . Where are our supports? We live far from family; friendships are transient and busy or are technology based. Mankind was never designed to live this way.

Often the friendships we have are shallow and "image" based. Work less; have fewer children or no children if you work ; choose to save your money for a rainy day over having new house, shoes and clothing. Go out with friends more, Spend more time with extended family and see yourself as you did in you 20's. Few 20 somethings burn out because they don't take on too much extraneous responsibility. Yes, we have to work-but we work to live not live to work..Learning to say NO to self imposed expectations and say YES to life filled desires... resent less and have REAL time for yourself and others..one minute doesn't do it-sorry.

[jsheats]

Hello Kari and other readers,

I really appreciated this article; this is one of those subjects of which we seem to need constant reminding of what we have probably known for a long time! It is relaxing just to read it.

I don't want to become involved in belaboring a side point (and thereby raising stress levels :) ) but I must observe that it is physically impossible to live with no stress. Your muscles come in pairs which are always in opposition to one another; it is balance which produces either the fluid and graceful motion of dance or a jerky spasm. And balance is the theme that you have emphasized.

I am no Eastern philosopher or guru, but I strongly believe that the principle of yin and yang is the most fundamental element of a satisfying life. The Shapiros may use a definition of stress which is different from mine (or another reader), but I would see very little action arising in the absence of what I call stress as defined from the physical perspective. But that is the yang to the yin of relaxation and inner reflection. Both are necessary; dynamic balance is everything. Thanks again.

Jayna Sheats

[minty68]

Thank you for this article. I think all of us can relate to the symptoms listed here to some degree or another, and taking time to stop and make small adjustments can really make a differencee.

[gardengranny]

As a former teacher of ESL and of Developmental English, I find my stress level rising when I see grammatical mistakes in a column that appears on a well-known site.

It's is used when one means it is; its is the possessive - no apostrophe.

Semi-colons, not commas, are used when a related comment is made in the same sentence.
Think of it as a period.

Among its other functions, commas are used to separate items in a series, not to expand on a point made earlier in the sentence.

Thanks for letting me "vent"; I feel better already. :-)

[padrushka]

I would suggest this is a particular problem for the US not everywhere in the world,
remedy though is terrific..

[Kari Henley - Huffpost Blogger]

You are correct on that one.
Americans work more hours than any other country, and do not have strong cultural norms for relaxation.
Glad you liked the remedies!

[minty68]

That, plus the fact that many European countries take the entire month of August off for vacation whereas the average American gets about 8 days a year!

[SamWeise]

"Americans work more hours than any other country"

Thats a myth. The US maybe # 7 worldwide when it comes to this...

[mediamarv]

Why only 5 tips? Why not 6?

[Kari Henley - Huffpost Blogger]

Well, there are so many tips- and so little time!
Many of the readers have added their personal favorites- like gratitude, meditation, poetry. This is part of what makes this forum so special.
Take care
Kari

[Akat1973]

Great article! I was taught the mini mental vacation execise in Nursing School and it really did work. We often did that before clinicals. I also find that writing poetry and getting things out is a great way to relieve my stress. Of course reading and losing yourself in a great book is good too~

[Kari Henley - Huffpost Blogger]

That is great to hear!
My husband is a surgeon and has his own version of a focusing exercise before starting a case. I think this practice is great to adapt to many situations- before picking up the kids at preschool, before opening your mouth to argue with a teenager, or before facing an angry boss.
Thanks for the comments!

[Sezin]

Dear Kari,

You make a number of excellent points in this article and I agree with you fully. I spent this summer getting over some serious burnout issues from my last job, and it is amazing how long it took for me to return to myself and heal the physical problems that came with the stress+burnout. Now that I am finally back in a calm and more loving space, it is far easier for me to set good boundaries about how involved I will get in jobs that are in my life only for a paycheque. It's amazing how difficult a task that can be sometimes, especially if one enjoys living passionately and with dedication. I will certainly be referring back to your article if I feel the beginnings of stress re-emerge and I will also check out Anne Naylor's piece on the 8 steps to joy.

Thank you for your positivity.

Warm regards,

Sezin

[Kari Henley - Huffpost Blogger]

Hey Sezin-
I am so glad to hear it.
I teach workshops like this and so many people in the corporate arena are stressed out of their minds. They often feel hopeless, chained to their job and yet also dedicated, passionate and eager. It is a fine line to be immersed in your life, while not being consumed by it.

I am glad you have a "set point" and now can return to some of the techniques that work for you earlier in the stress cycle before it becomes overwhelming.
Thank you for writing!
Kari

[Sezin]

Hi Kari,

Thanks for your response!

So much of life is about balance and stress is my first indicator that something is off. I know Ed Shapiro (bless him!) would say that stress has no place in our lives, but like you I agree that it can be a useful tool to let us know where we are at in our emotional and job lives. You put it beautifully when you describe how too much stress and the not dealing with stress will lead to the more serious burnout, and it's vital to be mindful of oneself especially when those familiar feelings of hopelessness and being trapped surface. I'm really happy that there are people like you in the world who are able to help others' put their stress in perspective and work through it before it becomes debilitating.

Wishing you all the very best,

Sezin

[Ed and Deb Shapiro - Huffpost Blogger]

Kari Dear- I have spent many years teaching about stress and from my experience stress is a no no.

We have written books and recorded tapes and even worked as coaches CEO's in major corporations.

Stress is not needed in our lives. ICR or Inner Conscious Relaxation is a method of dynamic relaxation where you are totally at ease yet energeticcheerful, alert/ You feel good are aware and chilled.

When you are aware and your mind peaceful when you face even challenging situations you are present and are able to be with what is with a clear mind and an open heart.

let us be aware that life can be an invitation rather than a burden.

Treasure yourself,

ALL LOVE,

Ed
Ed

[Kari Henley - Huffpost Blogger]

What a gift to have a CEO be dedicated to such a deep level of awareness. Imagine if all companies acted this way!

I love the mantra: "life is an invitation, not a burden."
Right on!

[Ed and Deb Shapiro - Huffpost Blogger]

Kari - Your positivity is spot on .. you touch my heart!

[Gregory Ashby]

Ed is very wise soul and a fellow Boulderite
Even before you get to the of BURNOUT, i have been there and done that.
Proper nutrition is one the keys beside meditation, breathing, water and diet.
People still don't get enough Magnesium. Medical studies have shown that
magnesium can balance out cortisol. If left unchecked cortisol can slide right
into poor health. There is also a wonderful herb from India that can have positive
effect on stress, cortisol and blood sugar balance.

[MerrieWay]

I like hugs... and finding the humor in the midst of stress...We all take our imagined fears so seriously, like we are in a 'do or die'. A one minute vacation is great...a two minute may be the ticket to balance out ...and revive our spirit.

[James Stordahl]

One of the under-reported stories of the past 10 years has been the destruction of the U.S. Postal Service. Erratic hiring practices and disregarding employment histories has brought the management of the large government agency to a standstill. Many have commented to me of the long lines at our post office, like my employment history would be of some help. I was just one of many who were elevated and then emasculated. Promoted then pummelled. The bottle-neck system with entry-level 'personalities' driving many to burnout before their time. In my case I watched three employees retire without being replaced. Now how does that work? You can now see the process as it mimice the Titanic. Many are leaving the postal ship of state. And many are now receiving their mail after 5:00 PM on a regular basis. And just try to talk to that hurried postal employee that was given your route after finishing their route. They neither have the time or the energy to give you a "Howdy". Sad business:(

[alwaysthere]

seriously, ive yet to see this address, good post

tho so sad !

i hear and see this same story over and over again

a cruel world is emerging

[Kari Henley - Huffpost Blogger]

Thank you .
The compassion part is key here. I will remember this when I am standing in line at the post office and try not to get irritated.­.....havin­g a new perspective is all it takes. I heard in one of my comments that a reader would buy stamps when it was his turn in line and then pass them out to the people in line that needed them! I thought that was a great idea. It does not fix the problem behind the counter, however.
Take care