Burnout vs stress: Signs you may be burning out

We all experience periods of stress. Deadlines pile up, work starts creeping into evenings and weekends, and it can feel as though there’s always something else demanding your attention.

Usually, periods of stress ease when the pressure reduces, or we have an opportunity to recover. But what happens when that pressure continues and you begin to feel increasingly exhausted, detached from your work or unable to perform as you normally would?

These can be signs that stress is becoming more difficult to manage and, particularly when it is related to work, may point towards burnout.

Understanding the difference between stress and burnout, recognising changes in how you feel and knowing when to seek support can help you decide what to do next.

What is burnout?

The World Health Organization (WHO) describes burnout as an occupational phenomenon resulting from chronic workplace stress that has not been successfully managed.

It identifies three key characteristics:

• feelings of energy depletion or exhaustion
• increased mental distance from your job, or feelings of negativity or cynicism towards it
• reduced professional effectiveness.

Burnout isn't classified by the WHO as a medical condition, and experiences such as exhaustion, sleep problems, difficulty concentrating or changes in mood can have many different causes.

That distinction matters. If you're struggling, it can be tempting to label everything as burnout, but persistent or significant changes in your physical or mental health are worth discussing with an appropriate healthcare professional.

Burnout vs stress: what's the difference?

Stress and burnout can overlap, but they aren't quite the same thing.

Stress often involves feeling as though there is too much to deal with: too many demands, responsibilities, deadlines or pressures competing for your attention.

Burnout may feel more like you have too little left to give. You may feel exhausted, increasingly detached or cynical about work, or notice that you're finding it harder to work as effectively as you usually would.

You don't need to diagnose yourself as stressed or burnt out before deciding something needs to change. If work is consistently leaving you depleted or affecting the rest of your life, that's worth paying attention to.

6 signs you may be struggling with burnout

Burnout doesn't necessarily appear suddenly. Changes may develop gradually, making them easier to dismiss as a bad week, a busy period or something you'll deal with later.

The following experiences can occur alongside prolonged workplace stress and burnout. They can also have other causes, so think about how long they've been happening, whether they're getting worse and how much they're affecting your everyday life.

1. You feel exhausted, even after resting

This can be more than simply feeling tired after a busy day.

You might dread the working week, feel depleted before you've even started or find that your usual downtime doesn't leave you feeling as refreshed as you'd expect.

Sleep may also become more difficult. You might struggle to switch off at night, wake during the night thinking about work or find yourself sleeping but still feeling exhausted.

Persistent exhaustion or significant changes in sleep can have many causes, so consider speaking to your GP if you're concerned.

2. You're finding it harder to concentrate

You might notice that tasks which once felt straightforward now require much more effort.

Perhaps you're struggling to focus in meetings, forgetting things more often, putting off decisions or repeatedly reading the same email without taking it in.

When you're already feeling overwhelmed, these difficulties can create another layer of pressure because you may compensate by working longer hours – leaving even less opportunity to recover.

3. Your attitude towards work has changed

One of the clearest changes can be how you feel about your job.

Work you once found interesting or meaningful may start to feel pointless. You might become more cynical, irritable or emotionally detached, or notice yourself thinking, "What's the point?"

It's worth asking what has changed.

Is it the volume of work? Your responsibilities? A lack of recognition or control? Difficult relationships? A mismatch between your values and the organisation? Or have you simply been operating at an unsustainable pace for too long?

Understanding what's driving the change can help you identify what might need to happen next.

4. Work is taking over the rest of your life

Working late occasionally isn't necessarily a problem. But if evenings, weekends and holidays are regularly becoming extensions of your working day, there may be very little opportunity to properly switch off.

You may find yourself checking emails automatically, thinking about work when you're with family or friends, or giving up activities you previously enjoyed because you don't have the time or energy.

Boundaries can gradually shift without us noticing. Ask yourself: When does my working day actually end?

5. You're withdrawing from people and things you usually enjoy

When energy is low, socialising and hobbies can start to feel like more things you have to do.

You might turn down plans, stop making contact with colleagues or friends, or find that activities you previously looked forward to no longer appeal.

That doesn't automatically mean you're experiencing burnout. Loss of interest, withdrawal and persistent low mood can also be associated with mental-health difficulties, including depression.

If these changes are persistent, significant or affecting your ability to function day to day, consider speaking to your GP or an appropriate mental-health professional.

6. You're noticing physical or emotional changes

Prolonged periods of stress may coincide with changes in how you feel physically or emotionally. You might notice increased irritability, tension or difficulty relaxing.

However, symptoms such as headaches, dizziness, shortness of breath, fainting or other new physical symptoms shouldn't simply be assumed to be caused by stress or burnout.

If you're experiencing new, persistent or concerning physical symptoms, seek appropriate medical advice.

What can you do if you're worried about burnout?

Recognising that something isn't working doesn't mean you need to immediately resign or make a dramatic life change.

Start by looking at what is creating the most pressure.

Consider your workload, working hours, responsibilities, boundaries and the amount of control you have over how you work. Are there particular tasks or expectations creating disproportionate stress? Has your workload temporarily increased, or has this become the normal way you work?

Depending on your circumstances, possible next steps might include talking to your manager about workload and priorities, taking the breaks and annual leave available to you, establishing clearer boundaries around working hours, asking for appropriate workplace support or considering whether something more fundamental about your role needs to change.

The aim isn't simply to become better at tolerating an unsustainable situation. Sometimes the situation itself needs addressing.

Can coaching help with burnout?

Coaching may be useful when the difficulties you're experiencing relate to areas such as workload, boundaries, priorities, work-life balance, career direction or communicating what you need at work.

For example, a coach may give you space to explore why you find it difficult to say no, what a healthier relationship with work might look like or whether your current role still fits your priorities and values.

Coaching isn't a treatment for physical or mental-health conditions. If you're experiencing persistent exhaustion, significant changes in mood, hopelessness, physical symptoms or difficulties functioning in everyday life, speak to your GP or an appropriate healthcare or mental-health professional.

Burnout isn't something you have to push through

When you're used to being capable, productive and dependable, the instinct may be to work harder when you begin struggling.

But continually adding more effort isn't always the answer.

If work is leaving you chronically exhausted, increasingly detached or unable to function as you normally would, pay attention to what that is telling you. Consider what is within your control, what support is available and what may need to change.