In a world that glorifies “busy,” it’s easy to blur the lines between stress, anxiety, and burnout. We feel the mental weight and burden of all three at different times but ignore or brush off the signs and symptoms. We think, “Everyone feels this way…I just need to push through.” This kind of self-narrative is not healthy or sustainable.
I find myself reflecting on this often. We can misunderstand the true meaning of resilience. We tend to equate it with the ability to keep pushing forward, even when exhausted or overwhelmed, as if perseverance alone defines strength and fortitude. While there are certainly moments when pushing through is necessary, resilience also requires balance. It's equally important to recognize when to pause, rest, and allow ourselves the space to recharge and rejuvenate.
These inner experiences of stress, anxiety, and burnout can often overlap. Understanding how they differ is essential for supporting your mental well-being and knowing when to reset, rest, or seek help. You will never feel your best if you ignore the inner alarm of stress.
One of the most valuable lessons I’ve learned on my personal health journey is the importance of recognizing and honoring the signals my body sends when I’m approaching my limits. We all have internal boundaries, and respecting them isn’t just essential for our physical well-being—it’s also key to living a balanced, fulfilling life.
Let’s break down the differences:
STRESS: The Body’s Natural Alarm System
What it is:
We have all felt it from time to time and can easily recognize its physical sensations. Stress is your body’s short-term response to a perceived threat or challenge. It can actually be helpful in short bursts, motivating you to meet a deadline, prepare for a big event, or perform under pressure. It helps us be productive, efficient, and accomplish goals in small increments.
Common signs of stress:
- Muscle tension or headaches
- Racing thoughts or difficulty concentrating
- Irritability or short temper
- Sleep disruption
- Digestive upset
When does it become a problem?
Chronic, long-term stress—when the pressure never relents—can seriously damage both the body and mind. Our biology simply isn’t built to endure constant tension, yet this has become the norm for much of modern society. Understanding how the brain works, at least to a degree, is beneficial here.
The amygdala, the brain region responsible for recognizing and responding to perceived threats (often referred to as the “fight or flight” center), is designed to activate in short bursts during moments of acute stress. However, when it’s continually overstimulated, we begin to react from emotion rather than reason, as the prefrontal cortex, the part of the brain responsible for logic, decision-making, and emotional regulation, takes a back seat.
While this state of living is typical in our modern world, which is full of demands, it is not healthy.
ANXIETY: When Stress Doesn’t Turn Off
What it is:
Anxiety is a persistent state of worry or fear, even when there’s no clear or immediate threat. It may be triggered by stress, but it often lingers long after the situation has passed. Unfortunately, anxiety has become an epidemic, with the latest statistics showing that approximately 48 million Americans suffer from chronic anxiety. As someone who has personally dealt with chronic anxiety over the years, I know how debilitating it can be.
Something to note about anxiety is that while external factors often trigger stress, anxiety seems to be a feeling that comes within. I describe it as a constant feeling of nervousness.
Common signs of anxiety:
- Excessive worrying, often about things out of your control
- Illogical or emotionally based thoughts
- Ruminating or cyclic thinking
- Restlessness or feeling “on edge”
- Rapid heartbeat or shallow breathing
- Avoidance of certain situations
BURNOUT: When the Tank Is Completely Empty
What it is:
Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress, especially from work, caregiving, or constant responsibilities without enough rest, reprieve, or reward. A coaching client recently described this feeling by saying, “I felt like someone had unplugged me.” This is a perfect analogy, as burnout causes us to feel like there is zero gas in the tank.
Common signs of burnout:
- Apathy, emotional numbness
- Feeling cynical or hopeless
- Low motivation or productivity
- Constant fatigue, even after rest
- Feeling like you're failing or not making a difference
Important note:
Burnout isn’t a lack of resilience. It’s a biological signal that your system has been in overdrive for too long and needs deep recovery, not just a nap.
How They Relate (And Overlap)
- Stress can lead to anxiety if it’s constant or unmanaged.
- Anxiety can make stress feel more intense and persistent.
- Both can lead to burnout if you continually push without proper care and support.
What You Can Do
For stress:
- Take short breaks during the day
- Move your body. Exercise is one of the best and most effective ways to decrease stress, and one of my favorite de-stressors
- Use breathing techniques to calm your nervous system
- Implement regular time to pray, meditate, and/or journal
- Take a break from your screen
For anxiety:
- Practice grounding or mindfulness
- Go for a walk and listen to calming music
- Limit caffeine and alcohol
- Talk to a mental health professional for tools or support if needed
For burnout:
- Set boundaries (say “no” more often)
- Prioritize rest—not just for sleep, but also for joy and play…make time just to have fun!
- Consider a reset: time off, change in workload, cleanse and/or fast, or support system shift
Final Thought
If you recognize any of these factors in your own life, you should know this- you’re not “too sensitive,” and you’re not failing. Your biology is responding as it is designed to. The key is to recognize and observe the signs by raising your awareness. Break out of autopilot living. Know your body and mind, honor your limits, and remember- your wellness is not a luxury. It’s a foundation and the key to longevity and healthy aging. If you feel stress, anxiety, and/or burnout, make a promise to yourself to do something to counter it. You cannot take care of others and your daily responsibilities if you don’t take care of yourself first. A little bit of stress, anxiety, and even burnout is normal in our busy, modern world, but balance is key. If these feelings are dominant, it might be time for a reset.
You are important. You deserve to live a calm and peaceful life.
Be well,
Molly
