Normal Stress vs. Burnout

When “Normal Stress” Isn’t Normal Anymore

Everyone feels stressed sometimes. But when stress sticks around or starts to affect your daily life, it may be a sign of anxiety or burnout. Knowing the difference can help you get the support you need.

What’s Normal?

It’s normal to feel worried before a big event, nervous in new situations, or tired after a busy week. These feelings usually go away on their own and don’t stop you from living your life. 1

When Stress Isn’t Normal

If you notice these symptoms often, or they make it hard to do your job, enjoy time with family, or take care of yourself, it may be more than just stress:

• Feeling anxious, nervous, or worried most days
• Trouble sleeping or relaxing
• Fast heartbeat, shortness of breath, or muscle tension
• Feeling overwhelmed or unable to cope
• Avoiding people or places because of fear or worry
• Feeling emotionally drained, “empty,” or detached from work or loved ones
• Losing interest in things you used to enjoy
• Trouble concentrating or making decisions 1 2 3 4

Burnout vs. Anxiety

Burnout is often caused by ongoing stress at work or home and can make you feel exhausted, cynical, or less effective. Anxiety is more about constant worry or fear, sometimes with physical symptoms like panic attacks. Both can overlap, and sometimes depression can be part of the picture too. 3 4 5 6

Why Get Help?

Anxiety and burnout can get better with support. Treatments like counseling, cognitive behavioral therapy (CBT), mindfulness, and sometimes medication can help you feel more like yourself again. 1 6 7 8

Quick Self-Check Quiz

Check all that apply:

• I feel anxious or worried most days
• I have trouble sleeping because of stress or worry
• I avoid people, places, or activities due to fear or anxiety
• I feel emotionally exhausted or “burned out”
• I have physical symptoms like a racing heart, shortness of breath, or muscle tension
• I find it hard to concentrate or make decisions
• I’ve lost interest in things I used to enjoy
• My stress or anxiety is affecting my work, school, or relationships
  

Schedule a consult if you checked three or more.

Getting help early can make a big difference. If you’re struggling, reach out to a healthcare provider for an anxiety evaluation or to talk about treatment options. You’re not alone, and support is available. 1 2 3 4 5 6 7 8 9

References

1. Anxiety Disorders: A Review — Szuhany KL, Simon NM. JAMA. 2022;328(24):2431–2445.
2. Anxiety Disorders — Penninx BW, Pine DS, Holmes EA, Reif A. The Lancet. 2021;397(10277):914–927.
3. Physician Health and Wellness — McClafferty HH, Hubbard DK, Foradori D, et al. Pediatrics. 2022;150(5):e2022059665.
4. Current Issues in Relation to Burnout’s Definition, Measurement, Prevalence and Management: A Narrative Review — Parker G, Russo N. Psychiatry Research. 2025;352:116709.
5. Quality and Safety in Healthcare, Part LIII: Counseling, Depression, and Burnout — Harolds JA. Clinical Nuclear Medicine. 2019;44(11):870–872.
6. Judged Effectiveness of Help-Seeking Strategies Employed by Those Experiencing Differing Burnout Phases and the Suggested Benefits of Antidepressant Medication — Russo N, Parker G. Journal of Affective Disorders. 2025;385:119395.
7. Anxiety Screening: Evidence Report and Systematic Review for the US Preventive Services Task Force — O’Connor EA, Henninger ML, Perdue LA, et al. JAMA. 2023;329(24):2171–2184.
8. Alternative Treatments to Selected Medications in the 2023 American Geriatrics Society Beers Criteria® — Steinman MA. Journal of the American Geriatrics Society. 2025;73(9):2657–2677.
9. Efficacy of Transcendental Meditation to Reduce Stress Among Health Care Workers: A Randomized Clinical Trial — Joshi SP, Wong AI, Brucker A, et al. JAMA Network Open. 2022;5(9):e2231917.