Fact Checked

How to Stop Being Bullied by Stress & Burnout?

stop stress & burnout

stop stress & burnout image - (Image Credit: Shutterstock); Author picture - (Image Credit: Author)

You’ve heard it over and over again – or you’ve said it yourself. “I’m so stressed out!”
Maybe you’ve heard or said the Evil Twin: “I think I’m burning out.”

What does it mean to be stressed out or burned out? What’s the difference?

According to www.Medlineplus.gov, stress is “a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. Stress is your body’s reaction to a challenge or demand. In short bursts, stress can be positive, such as when it helps you avoid danger or meet a deadline.” (May 5, 2018)

Stress, then, is centered on the action. There’s tension to accomplish something. Burnout, however, is based on inaction – our inability to find the motivation or energy to accomplish anything.

Here’s how burnout is different. According to the World Health Organization, “Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” (May 28, 2019, www.who.int) I’d like to offer that there is such a thing as emotional burnout, too – similar in definition to workplace burnout, but when the stress of daily life has overwhelmed us. Helpguide.org defines burnout as “a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.” Sounds like what most of us have been experiencing recently, doesn’t it?

Stress tends to have a greater effect on our physical bodies; burnout results in more psychological effects, such as depression. Stress is about too much. Too much work, too many chores, too much pressure. We think if we get things under control, everything will be OK. Burnout, on the other hand, is about not enough. We feel empty and hopeless. We have to drag ourselves around, and we procrastinate on accomplishing even the smallest of tasks.

stress and burnout

It’s very important to deal with the stresses of daily life in a positive way. If we don’t, not only can our stress grow into anxiety, burnout, and then depression, it can also cause heart problems, digestive problems, and autoimmune diseases.

It’s pretty easy to recognize the symptoms of stress. We become restless, irritable, or angry; we might have trouble sleeping; we have the “hamster wheel brain” that turns around and around and around; we have trouble concentrating; and we may have muscle tension, stomach trouble, and headaches.

Burnout is a little harder to catch. There are several stages to burnout, and the number and definition of those stages varies depending on who you talk to. However, they all point to a gradual erosion in your well-being that is recognizable if you know what to look for.

Burnout starts as a feeling of stagnation. What used to be exciting and new is now routine and a bit boring. Then some stress starts to set in. You may feel inadequate or incompetent. You’re easily frustrated. You know things aren’t quite right, but you’re not sure what to do about it. Next, you may stop caring. Every day is a bad day. You’re exhausted all the time. You may get sick more frequently, withdraw from your responsibilities, procrastinate, or use food, drugs, or alcohol to self-medicate. Self-doubt creeps in. Motivation goes out the window. You may feel trapped in your own life.

Sounds awful, doesn’t it? What can we do to prevent this? How can we fix it if we’re already in it?

Good news: Some of the very strategies we use to combat stress are those most effective in dealing with burnout, too. Since stress precedes burnout, learning to manage stress prevents the burnout from happening in the first place.

Defining our values, keeping our expectations reasonable, practicing self-care, learning to be mindful, finding gratitude and positivity, and a healthy diet and exercise all play a part. See which of these techniques work best for you in reducing stress.

healthy diet and exercise


Write down your core values. What is important in life according to you? What traits do you feel are important to have? Honesty? Dependability? Responsibility? Kindness? Something else? If you can’t think of anything, search for “examples of values” to get ideas.

The reason this is important in dealing with stress and burnout is that we can suffer from something called Cognitive Dissonance when our value system is in conflict with our behavior. That dissonance, or disharmony, just causes more stress. So if our employer thinks it’s OK to take advantage of customers, for example, and we don’t, it causes dissonance. We can avoid a lot of stress by making sure our behavior mirrors our core value system.

Reasonable Expectations

You may have your unique Superpowers but being perfect will never be one of them – for anyone. Let go of the expectation that you have to do everything perfectly all the time. Instead, think of what is logical, reasonable, and attainable for your situation. Having too much to do and not enough time frequently contributes to stress and burnout. Prioritize your task list, do what you can, and learn to set limits and deal with conflict in a reasonable way.

Practicing Self Care

Use your vacation time. Use your paid time off. Do things you love to do! Make a list of activities that you’re interested in, and schedule them into your life on a daily basis. We can’t help others unless we’ve taken care of our own needs. That’s why the flight attendant on the plane tells us to put our own oxygen mask on before we help someone else.

Monitor the way you talk to yourself – make sure you say things that are kind, encouraging, and positive. How would you speak to a friend or loved one who is stressed out or burned out? How many times do you say to yourself, “I stink at this,” “I can’t finish everything, so I’m an awful worker,” or “I hate being here. This suck!” Turn those statements into positives (see Gratitude and Positivity below).


The past is gone. It just is. There is nothing we can do about it. Conversely, the future isn’t here yet. We may think we can control what’s going to happen, but how many times have you planned things and a big honkin’ monkey wrench got thrown in? The only thing that is real is right now. We think to ourselves, “I’ll be happy when this happens,” but when we get it, it’s not so satisfying. So we set another goal. Rinse and repeat. Instead, focus on right now. What are you doing now? How are you feeling, right now? What is the experience of this moment? It makes logical sense to be focused on now since that’s where we spend most of our time.


Gratitude and Positivity

Look for the smallest of things to be grateful for. There is always something, even if it’s only that you survived. Did you hear birds chirping today? Did you enjoy a cup of delicious coffee or tea? Are your clothes comfortable? Do you get to use a cell phone, computer, or other miraculous gadget? Turn negatives into positives. Instead of thinking, “This sucks!” find something positive in your experience. What did you learn from it? What benefit will you get? Did you survive? Tell yourself what a bad-ass you are for being strong.

Diet and Exercise

I’m not going to go into detail here – you know what you have to do. I will say, though, that avoiding alcohol, sugar, nicotine, and excessively fatty foods are important while you’re dealing with burnout. Eat healthier food and you’ll have more energy, which is crucial when you’re feeling burned out and non-motivated.

It’s important that you find and lean on your support network when you’re stressed out or burned out. Having your friends and loved ones around helps keep you accountable and provides the love you need to get through tough times.

Reach out to your life coach or therapist if you feel like you need more help.

Disclaimer: This article is intended for informational purposes only. The content on our website is not a substitute for professional medical advice, diagnosis, treatment, or therapy. You should NEVER disregard professional medical advice or delay seeking treatment due to something you have read on our website and we will not be held responsible for any adverse health condition or injury that occurs as a result of doing so.
Facebook instagram

Susan Petang

Certified Life Coach

Susan Petang is a Certified Life Coach, helping those who struggle with stress find relief, handle their fears...

View More

0 Reviews for How to Stop Being Bullied by Stress & Burnout?

How to Stop Being Bullied by Stress & Burnout?
How to Stop Being Bullied by Stress & Burnout? User Review Rating
3 / 5.0
How to Stop Being Bullied by Stress & Burnout?
Write a Review Please review the Guidelines before posting

Hints on how to write a helpful review

A great review should have the following qualities:

  • A helpful review should connect and engage with the readers using personal experience.
  • An excellent review provides the readers with cogent and unbiased information necessary to help them make the best choice.
  • A review must be well-formatted to make reading easier by using multiple paragraphs and avoiding caps.
  • The primary goal of your review must remain to provide accurate and non-salesy information.
  • Above all, let your review be fair and honest.

We have high level of professional editorial section with zero tolerance policy on fake reviews.

To maintain the genuineness of our brand, we ensure all customer reviews submitted to us are verified and confirmed before publishing. Though we might not be a 100% accurate, however, we try our best to ensure being next to best. For a thorough verification of submitted reviews, we spend close to 7 working days before allowing any customer review to be published since we also work on the earliest submissions first.

Leave a Reply

Your email address will not be published. Required fields are marked *

100 characters remaining.

Your Rating:05

Submitting this review means that you agree to our Review Guidelines, confirming that you are a verified customer who has purchased the product and may have used the merchandise or experienced the service, and providing only a real interaction and experience without ulterior motives or has an affiliate or business with the company in any way. By ticking this box and submitting this review, you also accept that submitting fake reviews is a violation of Health Web Magazine Terms of Use and such conduct will not be tolerated.

5000 characters remaining.

Thanks for submitting your comment!


Get the latest in healthy living, nutrition & fitness, mental wellbeing, beauty & skincare, and more, straight to your inbox!



Your Privacy is important to us

Medical Disclaimer: The content published on our website, Health Web Magazine, is to inform and educate the reader only and not a substitute for professional medical advice from your doctor or other health care provider. If you have a specific health question or concern you must consult with a qualified medical professional and in the case of an emergency, immediately contact your local emergency services. Health Web Magazine and the publisher of this content take NO responsibility for any detrimental health issues or injuries that result from following advice found in articles, reports/overviews, or other content on our website. All visitors to Health Web Magazine, particularly pregnant and nursing women and individuals taking over-the-counter or prescribed medication, must consult with their physician before starting a new supplement or making any changes to their diet or exercise plan.

All trademarks, registered trademarks and service-marks mentioned on this site are the property of their respective owners. © 2022. All Rights Reserved. All opinions expressed on this website are the opinion of and were written by owners/operators of this website. Disclaimer: The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Your use of this website indicates your agreement to these websites published terms of use and all site policies.


All Health Web Magazine content is thoroughly reviewed and/or fact-checked by a team of health industry experts to ensure accuracy.

In keeping with our strict quality guidelines, we only cite academic research institutions, established health journals, or peer-reviewed studies in our content. You will be able to find links to these sources by clicking the numbers in parentheses (1, 2, etc.) that appear throughout our content.

At no time do we advise any of our readers to use any of our content as a substitute for a one-on-one consultation with a doctor or healthcare professional.

We invite you to contact us regarding any inaccuracies, information that is out of date or any otherwise questionable content that you find on our sites via our feedback form.