What is the difference between stress and burnout? With Dr Claire Plumbly

This article has been adapted from episode 138 of The Aspiring psychologist Podcast. If you prefer you can listen here or watch here. 

Key Differences between Stress and Burnout

In a recent episode of the Aspiring Psychologist Podcast, Dr. Marianne Trent delves into the critical topic of stress and burnout with Dr. Claire Plumbly. This episode is part of the Burnout Bites series, where Dr. Plumbly shares her expertise on identifying and managing burnout, an increasingly relevant issue in today’s fast-paced world.

Defining Stress and Burnout

Stress and burnout are terms often used interchangeably, but Dr. Plumbly emphasises the importance of distinguishing between the two. Stress, in its positive form known as eustress, can be a motivating force that energises us to take action. However, when stress becomes chronic, it can lead to burnout, a state of emotional, physical, and mental exhaustion.

The Role of the Autonomic Nervous System

Dr. Plumbly explains that our bodies are equipped with an autonomic nervous system designed to handle stress. This system has two main components: the sympathetic nervous system (SNS), which prepares the body for fight or flight responses, and the parasympathetic nervous system (PNS), which promotes rest and digestion. Ideally, our bodies should shift smoothly between these states.

The Tennis Ball Machine Analogy

To illustrate how chronic stress can lead to burnout, Dr. Plumbly uses the analogy of practising tennis shots with a tennis ball machine. Initially, handling one machine is manageable, similar to dealing with everyday stressors. However, when multiple machines are added, representing additional stress from work, family, and other obligations, it becomes overwhelming. Eventually, if there’s no relief, our bodies may shut down as a survival mechanism, akin to curling into a ball to avoid being hit by the tennis balls.

Recognising Burnout

Symptoms of burnout include feeling hollow, being on autopilot, and oscillating between high stress and shutdown without spending much time in a restful state. These symptoms indicate that the nervous system is not functioning fluidly, and the allostatic load—the wear and tear on the body from chronic stress—has become too great.

Managing Nervous System Stress

Dr. Plumbly advocates for soothing the nervous system to mitigate burnout. Traditional advice for burnout, such as rest and mindfulness, is valuable but might not be immediately accessible to those deeply affected. Instead, she suggests starting with somatic tools like breathing exercises, placing hands on the heart, and using gentle movement to calm the nervous system.

Practical Tools and Techniques

For those experiencing burnout, Dr. Plumbly recommends integrating calming practices throughout the day, especially during transition points. These techniques can help individuals move from a state of chronic stress to a more balanced and restful state, making cognitive tools like journaling and problem-solving more effective.

Looking Ahead

Dr. Plumbly's insights are crucial for anyone dealing with stress and burnout, whether personally or professionally. Her book, "Burnout: How to Manage Your Nervous System Before It Manages You," provides further guidance on this topic. The Burnout Bites series on the Aspiring Psychologist Podcast is a valuable resource for learning more about managing burnout and promoting well-being.

Conclusion

Understanding the difference between stress and burnout and learning how to manage our nervous systems are essential skills in today’s demanding world. Dr. Claire Plumbly's expertise offers practical strategies for recognising and addressing burnout, helping us maintain our mental health and support those around us. For more insights and resources, tune into the Aspiring Psychologist Podcast and explore Dr. Plumbly's work further.

Check out my books for Aspiring Psychologists here: https://www.goodthinkingpsychology.co.uk/my-books

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