From relaxation to overload: how stress can gradually lead to burnout

Are you still enjoying the positive effects of a relaxing holiday, or has the stress already struck again? After a longer holiday, there is often a pile of work waiting for us again, which means stress is lurking once more.

It is important to build in enough moments of recovery to keep this stress under control. Long-term exposure to stress without enough recovery can lead to burnout, a serious condition that is becoming more and more common in our society. In 2022, no less than 28.5% of Belgian employees were at risk of burnout (Securex).

From stress to burnout

Stress is our body's natural reaction to challenging situations. It is often triggered when we experience something new or unexpected that we have little control over, or when we feel threatened. Short-term stress can help us react quickly, stay sharp and solve problems. It is a survival mechanism that enables us to deal with challenges. Does the stress persist? Then various health issues can arise.

When stress persists and you build in too few moments of recovery to calm down again, this can lead to overstrain and even burnout. In burnout, the hormones of your stress system are completely out of balance, so you feel emotionally, mentally and physically burnt out. This exhaustion makes daily activities difficult, your motivation is often gone and even social contact is too tiring.

The bow cannot always be drawn

To counter stress and long-term exposure to stress, it is very important to build in enough moments of recovery. You do this by consciously relaxing and recovering from the physical and mental strain that stress brings. When you experience stress, your body produces stress hormones. After a stressful situation, it is important to bring these hormones back to a normal level. Moments of recovery help with this. They can be short breaks throughout the day, but you can also take time to relax in the evening and at the weekend. As well as these shorter periods, it is important to build in a longer period of recovery now and then, such as a longer holiday of two to three weeks.

How do you recognize signs of stress?

Stress shows up in different ways. You may experience physical complaints such as headaches, muscle pain, stomach problems, sleep problems or a high heart rate. Stress can also affect your emotional reactions. As a result, you may be much more irritable, show intense emotions, get annoyed more quickly or experience anxiety or panic attacks, among other things. Finally, stress can also show up on a cognitive level. You may find it harder to concentrate or take in information. This often goes hand in hand with declining motivation.

If these tension complaints last for around 3 months, we speak of overstrain. When these complaints last longer than 6 months, we speak of burnout. That is why it is so important to recognize the signs of stress in yourself. These signals tell you it is time to press the pause button for a while. Map out for yourself how you react to stress in different situations, and also how you can calm down again. That way your stress stays in balance.

Is stress running high among your colleagues or the people around you too? Remember to check in with each other now and then. This can be as simple as asking someone how they are doing. As a team, you can also learn to deal with stress together by taking breaks together, going for a short walk, fetching a coffee together... you name it! That way you take care of yourself and each other.