Working late into the night. Caring for a loved one. Trying to squeeze in a moment for yourself amidst it all. Sound familiar?
In Singapore, stress and burnout are a constant presence. A 2023 study found that nearly nine in 10 people in Singapore are feeling the pressure—well above the global average. Another study in 2024 revealed that two in three employees in Singapore are suffering from burnout.
So, how do we manage stress and burnout before they overwhelm us? Let’s dive in and find out.
What is stress?
At its core, stress is our body’s way of responding to challenges. Whether it’s a tight deadline or a tough conversation, our bodies kick into gear with what’s known as the “fight or flight” response. This triggers a rush of hormones like adrenaline and cortisol, getting us ready to tackle whatever’s in front of us.
Stress often gets a bad rap, but has several important functions:
- Survival: Stress helps us to react swiftly in potentially dangerous situations.
- Motivation: It gives us the focus, energy, and urgency needed to get things done.
- Resilience: Managing it helps us to bounce back from challenges more easily.
However, stress can also take a toll. Here’s how it might manifest:
- Physical: You might experience headaches, feel constantly fatigued, have tight muscles, notice your heart racing, or sweat more than usual.
- Psychological: Stress can lead to overthinking, make it hard to concentrate, and shorten your attention span.
- Emotional: It can bring on anxiety, fear, panic, sadness, or irritability.
- Behavioral: You might find yourself eating and/or sleeping too much or too little, withdrawing from social interactions, or turning to unhealthy habits like smoking or drinking more frequently.
As these can significantly impact our daily functioning and strain our relationships, it’s important to be able to distinguish between types of stress.
Types of stress
According to the American Psychological Association, the three types of stress are:
Acute Stress:
- Occurs: From short-lived stressors in daily life.
- Duration: Temporary; normal functioning resumes after the stressor ends.
- Types:
- Eustress: Positive events (e.g., getting promoted, expecting a baby).
- Distress: Negative events (e.g., arguments with coworkers).
Chronic Stress:
- Occurs: Lasts for months or years; accumulates over time.
- Duration: Persistent and overwhelming, often feels unmanageable.
- Examples: Long-term caregiving, prolonged unemployment.
Episodic Acute Stress:
- Occurs: Multiple episodes of acute stress.
- Duration: Compounds over time; not as temporary.
- Examples: Missing back-to-back deadlines, constant worry about negative outcomes.
Good stress vs bad stress
When examining acute stress more closely, it’s crucial to differentiate between good stress and bad stress by considering their duration and the emotions they evoke.
- Good stress (eustress) is usually temporary and can lead to positive feelings like excitement. For instance, preparing for a job interview might be stressful, but it’s short-term and could result in landing your dream job.
- Bad stress (distress) tends to be longer-lasting and can cause negative emotions such as anxiety. For example, balancing a part-time study schedule with additional work demands can create ongoing stress.
In short,
| Good stress… | Bad stress… |
| Motivates you to take action | Lowers your motivation |
| Increases feelings excitement | Increases feelings of concern and irritation |
| Often improves your performance | Leads to declined performance |
| Encourages you to focus on your actions | Causes you to be distracted |
| Enables you to function well | Disrupts your functioning (e.g. sleep, appetite, social life) |
| Makes you feel good overall | Makes you feel unpleasant overall |
Differentiating stress and burnout
When we shift from experiencing good stress to bad stress, we move into a situation where our coping skills can no longer keep up with our stressors, leading to burnout.
As of January 2022, the World Health Organisation’s International Classification of Diseases, Eleventh Revision (ICD-11) introduced an official definition of burnout:
Burnout is a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed. It is characterised by three dimensions:
- Feelings of energy depletion or exhaustion
- Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job
- Reduced professional efficacy
The handbook classifies burnout as an occupational phenomenon rather than a medical condition, specifying that it pertains only to issues within the workplace context and should not be used to describe experiences outside of work.
Some telltale signs that stress has escalated to burnout include:
- Physical: Persistent fatigue despite adequate rest, frequent headaches, gastrointestinal problems, or recurring illnesses that don’t improve.
- Psychological: Difficulty concentrating, making decisions, or completing tasks efficiently, even after long hours. A lack of interest in activities that once brought you joy.
- Emotional: Feeling drained, overwhelmed, and detached from responsibilities, with a sense of hopelessness. Difficulty managing emotions, leading to mood swings, frustration, or anger over minor issues.
- Behavioural: Avoiding work tasks, disconnecting from colleagues, and withdrawing from social interactions. Resorting to unhealthy coping strategies.
Overall, people experiencing burnout often feel like every day is a struggle, with most of their time consumed by tasks that are either monotonously dull or overwhelmingly stressful.
Am I burnt out?
Burnout isn’t a simple yes or no matter—it exists on a spectrum. If you’ve ever wondered how good stress can turn into bad stress, understanding the 7 stages of burnout can help illustrate this progression.
- Motivation: You’re energised by new challenges even though they come with stress.
- Excitement: Your enthusiasm has waned but you still view the challenges as opportunities..
- Imbalance: You notice that your stress levels are high and becoming unsustainable.
- Dissatisfaction: You’re unhappy and feel a strong desire to change your situation.
- Overwhelm: You find the workload all-consuming but you can’t rest without worrying about falling further behind.
- Emptiness: You’re still overwhelmed but the sense of urgency to get work done has faded.
- Mental Breakdown: You struggle to function effectively and daily tasks become nearly impossible.
While many individuals only seek help at Stages 6 or 7, it’s much more effective to address burnout at Stages 3 or 4. Early intervention can help prevent further deterioration and support a healthier balance before reaching a critical point.
How to manage stress and burnout
To manage work-related stress and burnout, make sure to take regular breaks, delegate tasks when possible, and reassess your workload and career objectives. Establishing clear boundaries between your professional and personal lives is also key to maintaining a healthy work-life balance.
Remember to prioritise self-care—incorporate exercise, nutritious meals, and mindfulness into your routine. And if you ever need additional support, don’t hesitate to reach out to loved ones or a professional counsellor.
Why consider counselling?
While a strong support system of friends and family is invaluable, there are several compelling reasons to consider professional counselling:
- Professional expertise: As counsellors have extensive experience in addressing various stressors and causes of burnout, they can provide insights and strategies that friends or family might not be equipped to offer.
- Objective guidance: Unlike those close to you, counsellors offer an impartial viewpoint, helping you to view your situation more clearly and explore alternative solutions that may not be immediately obvious.
- Strict confidentiality: Counsellors are bound by strict confidentiality agreements, ensuring that your personal concerns and experiences are handled with the utmost privacy and professionalism.
- Focus on personal growth: Counselling isn’t just about resolving current issues; it also helps you gain a deeper understanding of yourself and build resilience for future challenges.
Manage stress and burnout at Intellect Clinic
Burnout occurs when stress overwhelms your ability to cope, and it’s important to recognise and address it early. At Intellect Clinic, our counsellors offer a non-judgemental space where you can discuss stress and burnout openly and develop effective coping strategies.
Reach out to us today for an appointment in the same week.
