Stress is a natural part of being alive! In small doses, stress can motivate us to meet deadlines, solve problems, get assignments or projects in on time and to perform at our best. However, when stress becomes overwhelming or constant, it can start to affect our emotional, physical, and mental health, often without us even realising.
The key to managing stress is to notice the early warning signs before stress takes hold and grows into something more negative, such as burnout, or physical illness.
Feeling irritable, frustrated, or short-tempered
Difficulty concentrating or making decisions
Physical symptoms such as headaches, muscle tension or upset tummy
Changes in sleep patterns – sleeping too much or struggling to fall or stay asleep
Withdrawal from friends, family or from our hobbies
Feeling overwhelmed by small challenges
Changes in appetite or comfort eating
Everyone experiences stress differently but these signs are important indicators that your body and mind are asking for support (or even screaming for help).
The earlier you spot the signs of stress, the easier it can be to take positive action.
Ignoring stress often leads to more difficult problems later, including health conditions, mental health difficulties and strained personal or professional relationships. Recognising your own signs of stress allows you to step in early, make adjustments and protect your wellbeing before reaching crisis point.
Shouting at children is often a sign that a parent is feeling overwhelmed, stressed, or emotionally dysregulated rather than a reflection of the child’s behaviour. Research suggests that frequent shouting can negatively impact a child’s emotional security and may increase behavioural problems over time. Instead of viewing shouting as a failure, it can be reframed as a signal that the parent needs support, rest, or strategies to regulate their reactions. Here’s a blog post about parenting and shouting.
Pause and breathe: Take slow, deep breaths to calm your nervous system. Learn to exhale for longer than you inhale.
Stay connected: Reach out to trusted friends, family members, or colleagues.
Move your body: Gentle exercise like walking, yoga, or stretching helps to release tension. Increase your heartrate through cardio or resistance training – get your blood pumping!
Prioritise rest: Make sleep and downtime non-negotiable – every day!
Set small, achievable goals: Focus on one thing at a time to reduce feelings of overwhelm, once completed, acknowledge that success/win.
Seek support if needed: Talking to a therapist or GP can provide invaluable support and perspective.
Stress is not something we can eliminate completely, it is part of being alive and living. However, stress is something we can learn to manage. By paying attention to early warning signs and responding with care and compassion to ourselves, we can protect our health and wellbeing.
If you are feeling overwhelmed or struggling to manage stress, you are not alone.
Support is available and taking the first step towards support can make all the difference.
Caroline Crotty is a counsellor and psychotherapist based in Cork city who works with people and with organisations to promote mental health and wellbeing. Caroline delivers public talks, workshops, and corporate sessions focused on managing stress, developing resilience and building positive habits. If you would like support for yourself or your organisation, you are welcome to get in touch here.
I was recently discussing ‘burnout,’ and the person I was speaking with mentioned that the term seems to be used far too loosely these days. He observed that people say they’re experiencing burnout when busy at work or feeling worn out after Christmas parties. This casual use of the term caught my attention because, in my practice, I use ‘burnout’ in a clinical sense. When people come to me with burnout, they’re often signed off work by their GP and face a long and challenging road to recovery. While it’s valuable that awareness of stress is increasing, it’s crucial to recognise that true clinical burnout is far more serious than general exhaustion.
Burnout is a medical and clinical condition with serious implications for mental and physical health. Clinical burnout, as defined by the World Health Organisation (WHO), is a syndrome resulting from chronic workplace stress that has not been successfully managed. It is characterised by three core features: persistent feelings of emotional and physical exhaustion, a sense of detachment or cynicism towards one’s job and a reduced ability to perform effectively. Unlike general fatigue, clinical burnout develops over time and does not simply disappear after a good night’s sleep or a short break. It requires careful attention and often structured intervention to address.
Although the term ‘burnout’ is now used rather casually to describe being overworked or tired, these experiences don’t align with the clinical definition. While the casual use of the term reflects a growing awareness of stress, it can dilute the seriousness of burnout. This overuse may make it harder for people experiencing clinical burnout to be recognised and supported. Importantly, burnout in its clinical sense is not a sign of personal weakness or failure but rather the result of systemic issues such as chronic stress, excessive workloads, lack of support and environments that fail to prioritise employee well-being.
Clinical burnout develops when workplace stress becomes unmanageable and unrelenting. It often arises in environments with excessive demands, little autonomy, inadequate support, or a mismatch between personal values and organisational culture. These factors combine over time, eroding resilience and making recovery increasingly difficult. Unlike occasional stress, which can sometimes be motivating, burnout represents a prolonged and harmful state that affects both mental and physical health.
The symptoms of burnout are far-reaching and can impact every aspect of everyday life. Emotionally, people may feel drained, irritable or even hopeless. Cognitively, people may struggle to focus or with decision-making or memory, which can add to feelings of frustration. Physically, symptoms such as chronic fatigue, headaches and sleep disturbances often emerge. Behaviourally, people may withdraw from social connections, procrastinate, or avoid responsibilities altogether. Burnout can profoundly affect relationships and self-esteem, leading to feelings of failure and disconnection from others.
Addressing burnout requires a multifaceted approach that includes both individual and systemic changes. Therapy can provide a safe space to explore the underlying issues contributing to burnout, develop coping mechanisms, and rebuild resilience. Rest and recovery are essential because burnout cannot be resolved by simply pushing through it – people need time, space, and patience to heal. Systemic workplace adjustments are often necessary, including reducing excessive demands, establishing clear boundaries, and fostering supportive environments. Self-care practices such as mindfulness, regular exercise and reconnecting with activities that bring joy can also play a crucial role in recovery.
Burnout is not a reflection of personal failure. It’s a complex response to prolonged, unrelenting stress, often shaped by factors outside of individual control. Understanding burnout means recognising its key symptoms: emotional exhaustion, detachment, and a reduced sense of accomplishment. These aren’t signs of weakness but signals from your body and mind that your current demands exceed your resources.
Addressing burnout starts with self-awareness and support. Prioritising emotional and mental health isn’t just self-care—it’s a fundamental necessity for thriving. This might mean setting boundaries, seeking workplace accommodations, or rethinking unsustainable systems in your life. However, proper recovery also requires systemic change. Organisations and communities must create environments where wellbeing is central, not optional.
If you or someone you know is experiencing burnout, reaching out to a mental health professional can provide guidance, validation and strategies for recovery. You don’t have to face it alone – healing and recovery are possible, and your well-being is worth the effort.
For further information, here’s a handy guide to an NHS booklet about Burnout
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