The Science of Stress and Burnout

“Mounting scientific evidence shows that burnout takes a profound physical toll that cascades well beyond our professional lives”. Alexandra Michel

As high-achieving women, we’re no strangers to stress. We push ourselves to succeed and we take on more responsibilities than we probably should. But there’s a fine line between stress and burnout, and it’s important to know when we’re crossing it. Ignoring the early signs of burnout can lead to serious physical and mental health problems, and it can derail our careers and personal lives. In this blog, we will explore the science of stress and burnout, as well as why it’s essential to pay attention to the early signs of burnout.

The Science of Stress and Burnout

Let’s start by understanding the difference between stress and burnout. Stress is a natural response to the challenges and demands of life. When we face a perceived threat, our body releases stress hormones such as cortisol and adrenaline, preparing us for a fight-or-flight response. Short-term stress can be beneficial, as it can help us be more focused and energized.

However, if we experience stress over an extended period, our bodies can become overwhelmed, and our stress response can become chronic. This chronic stress can have a range of negative effects on our mental and physical health. It can increase our risk of depression, anxiety, and other mental health conditions, as well as contribute to physical health problems such as a weakened immune system, heart disease, diabetes, and obesity.

Burnout, on the other hand, is a specific type of stress that results from chronic workplace stress. It is characterized by emotional exhaustion, depersonalization, and a reduced sense of personal accomplishment. It’s not just feeling tired or overwhelmed, it’s a complete loss of motivation and interest in the things that used to bring us joy. Burnout can have a profound impact on our work, relationships, and overall quality of life.

So, what’s happening to our bodies and minds when we’re under stress and experiencing burnout? The science behind it is fascinating. When we’re under stress, our bodies release hormones like cortisol and adrenaline, which cause our heart rate and blood pressure to rise. These hormones also suppress our immune system and digestive system, which can lead to a variety of health problems over time. When we experience burnout, our bodies are in a constant state of stress, which can lead to even more serious health problems like depression, anxiety, and heart disease.

According to Harvard Medical School (2020) in their article, Understanding the Stress Response, “Many people are unable to find a way to put the brakes on stress. Chronic low-level stress keeps the hypothalamus axis in the brain (command center of the body) activated, much like a motor that is idling too high for too long. After a while, this has an effect on the body that contributes to the health problems associated with stress.”

The Importance of Paying Attention to the Early Signs of Burnout

One of the key reasons to pay attention to the early signs of burnout, as already mentioned, is the potential for serious consequences for mental and physical health if left unaddressed. Another reason is that burnout can have a negative impact on work performance. When someone is experiencing burnout, they may become disengaged from their work, have difficulty concentrating, and experience reduced productivity, and strained relationships with co-workers and loved ones.

Early Signs of Burnout to Look Out For

As high-achieving women, we may be prone to ignore the early signs of burnout, believing that pushing through is the only way to achieve our goals. However, recognising and addressing early signs is crucial to prevent burnout. The signs can be subtle at first, but it’s important to pay attention to them before they escalate. Some early signs of burnout include:

1. Physical symptoms: Chronic stress and burnout can cause physical symptoms such as headaches, muscle tension, and fatigue.
2. Emotional symptoms: Burnout can also have emotional symptoms such as irritability, mood swings, and a sense of detachment from others.
3. Cognitive symptoms: Burnout can affect cognitive function, leading to problems with memory, concentration, and decision-making.
4. Behavioral symptoms: Finally, burnout can have behavioral symptoms such as decreased productivity, absenteeism, and a lack of motivation or interest in hobbies and activities you used to enjoy.

So, what can you do to stop burnout in its tracks once you’ve spotted the early signs? Here are some things to think about:

1. Take some time out: If you haven’t yet done so, make time to step back from the treadmill of your daily life to recharge and refocus. If your burnout feels severe, and you are in a position to do so, plan for an extended break, such as a sabbatical. A sabbatical can be a great way to break the cycle of burnout and gain a new perspective on your life and career.

Whether you take a day, weekend, or an extended break to refocus and recharge, during that time here are some other things to consider to prevent the escalation of burnout in your life:

2. Consider a career change: Sometimes the root cause of burnout is not just the workload, but a lack of fulfillment in your career. Consider exploring other career options that align with your values and passions.

3. Embrace stillness: In our fast-paced world, we often feel like we need to be constantly productive and stimulated. However, embracing moments of stillness can actually be beneficial for our mental health and creativity. Allow yourself some unstructured time to do nothing and let your mind wander.

4. Detoxify your life: Do a sense check of how you are feeding your body, mind, and soul. Are the foods you are consuming regularly helping to energise you or slow you down? Are you getting enough sleep? Are your relationships in line with your values, and supporting your dreams or stifling them? Do you have clear boundaries around how your time, energy, and money are spent?

5. Challenge your beliefs about productivity: Our society places a high value on productivity, but sometimes this can be counterproductive. Challenge your beliefs about what it means to be productive and focus on what really matters to you.

Conclusion

Remember, always pay attention to your early signs of burnout, it’s your body’s way of telling you that something about your current life pattern needs to change. If you are already in burnout and want to talk to a coach about recovery, check out our signature package here

References

Michel, A. (2016, January 29). Burnout and the Brain. Association for Psychological Science. Retrieved from Burnout and the Brain – Association for Psychological Science – APS on 04/04/2023.

Harvard Medical School (2020, July 6). Understanding the Stress Response: Chronic Activation of this Survival Mechanism Impairs Health. Harvard Health Publishing. Retrieved from Understanding the stress response - Harvard Health on 05/04/2023.

Featured image by AndreyPopov from Getty Images

Kai-Nneka Townsend, is an author, and a Career Burnout Recovery and Prevention Coach for women.