We all get stressed from time to time; it’s part and parcel of life. Whether we’re dealing with family issues, work deadlines or simply running late for a train, our bodies are perfectly capable of dealing with short, sharp bursts of pressure.

It’s when things drag on that the problems start to arise. Our stress response affects everything from our immune health to our digestive system, so when you remain in a stressed-out state for an extended period, it can take its toll on your health – eventually leading you into a state of burnout if the problem isn’t addressed. 

But how can you tell the difference between the ‘normal’ stress you’re equipped to deal with and the chronic stress that can play havoc with your health? Dr Sophie Mort, a clinical psychologist and Headspace’s mental health expert, explains. 

The main difference between normal and chronic stress is how and when the stress arises and dissipates. Chronic stress, as the name suggests, is much longer-lasting than your usual, day-to-day stuff – and that makes its effect hard to ignore.

“‘Normal stress is often short-term and linked to specific events,” Dr Mort explains. “Once the stressor is removed, you’ll usually find your symptoms will ease and you’ll recover.

“It’s when stress is more constant and persists over a longer period (such as weeks, months or even years), that it’s considered chronic. When we’re constantly feeling stressed, our body and mind remain in a constant state of arousal, stopping us from experiencing relaxation and renewal and putting pressure on virtually every system in our body.”

This impact marks one of the biggest differences between these two types of stress: while normal stress might make you a bit sweaty or increase your heart rate, chronic stress can lead to health issues including anxiety, insomnia and high blood pressure. And down the line, it can even lead to serious illnesses such as heart disease and stroke. 

To work out whether you’re dealing with chronic stress, you’ll need to pay attention to where your stress is coming from and how you’re dealing with it.

If you’re able to switch off from the person or situation causing your stress – for example, a frustrating colleague at work or a looming deadline – then it’s unlikely you’ll slip into full-on chronic stress, as your body and mind are getting regular breaks. It’s when you can’t switch off that chronic stress strikes as your body is in a constant state of alert. 

“We all experience short-term stressful periods which are triggered by unexpected or challenging situations, but these feelings of stress should subside once the danger passes, and our bodies should return to normal,” Dr Mort says.

If the initial source of your stress has disappeared but you’re still experiencing stress-related symptoms – such as poor sleep, a reduced appetite and digestive issues – then that could also be a sign that your body is stuck in a state of chronic stress.  

There’s no single ‘point’ at which chronic stress becomes burnout – it’s unique to the individual. On paper, burnout is simply an advanced and more severe stage of chronic stress, so the transition between the two can be gradual and hard to recognise. However, the shift generally usually occurs when the pressure feels unsustainable.

“Chronic stress can become burnout when prolonged and intense stressors exceed our ability to cope and adapt, leading to complete physical, emotional and mental exhaustion,” Dr Mort explains. “Burnout can manifest itself in many different ways – common symptoms include feeling emotionally exhausted, drained or unmotivated at work or experiencing decreased productivity and focus.”

Other symptoms associated with burnout include heightened cynicism, a dip in confidence or struggles with emotional regulation. Someone who’s usually pretty even-keeled may become easily irritated and frustrated with the people around them.

“For some, burnout symptoms can also be physical,” Dr Mort adds. “Physical symptoms can include fatigue, headaches, stomach problems and issues with sleep.” 

It’s important to remember that life is unpredictable, and it might not always be possible to keep your stress levels under control when you’re going through a difficult time. However, having a toolkit of stress-relieving techniques at hand can help to smooth out the edges and make it easier for you to keep things under control where possible.

Below are just some of Dr Mort’s top tips for handling your stress levels.

1. Build a meditation and mindfulness practice

“Mindfulness is the ability to be fully present, and its practice lets us step back from unpleasant thoughts and emotions (like stress) that are caused by challenging situations,” she says. By practising meditation and mindfulness, we can learn more about our stress, soften the way we perceive it and react to it in a more accepting way.”

2. Find someone to vent to

“Sharing what’s causing us to feel stressed can bring a huge sense of relief,” Dr Mort explains. “Research indicates that venting to colleagues has a positive impact on mental health and helps us process our emotions. It also fosters a sense of connection with our co-workers.” 

3. Seek relief in exercise

“Moving our body can not only decrease the body’s stress hormones, but it also encourages the production of endorphins which uplifts our mood,” she explains. “If you’re able to, even taking a short 10-minute stroll can ease our minds and dispel overwhelming thoughts.”

It’s worth flagging that too much exercise can actually exacerbate stress symptoms, so this is really about finding that sweet spot. Endless HIIT sessions will probably leave you feeling more stressed out than you started, but a mix of high and low intensity (with plenty of rest and recovery time) can have a positive effect.

4. Communicate your boundaries

“We can’t find relief if we keep saying yes to everything,” Dr Mort points out. “Finding a way to clearly communicate boundaries and expectations, both at work and in our personal relationships, can help us preserve our energy and avoid feeling overwhelmed.” 

Worried your persistent stress might have left you on a slippery slope? Dr Mort recommends the following to stop chronic stress from evolving into burnout.

1. Speak to a professional

“Working with a mental health coach or therapist can help us to challenge our thoughts, feelings and behaviours that aren’t serving us,” she explains. “In just a few sessions of coaching or therapy, this perspective can shift by looking at the reality of the situation and working on ways to give our minds permission to turn off our negative thought patterns.”

2. Take a break

“Our body’s nervous system is only designed to manage limited amounts of stress, and if it’s sending signals that you need a break – listen to it,” Dr Mort recommends. “Find activities you enjoy to provide a healthy balance and a break from stressors.” 

If you or someone you know is struggling with their mental health, you can find support and resources on the mental health charity Mind’s website and NHS Every Mind Matters or access the NHS’ list of mental health helplines and services.

If you are struggling with your mental health, you can also ask your GP for a referral to NHS Talking Therapies, or you can self-refer.

For confidential support, you can also call the Samaritans in the UK on 116 123 or email jo@samaritans.org. In a crisis, call 999.

Images: Getty