Are you constantly feeling drained? Like you are running low on energy, but not quite sure why. It seems like a familiar feeling, like a heavy cloud of exhaustion that overtakes your mind and body. It leaves you wondering, “why am I constantly feeling overwhelmed? Am I just tired, stressed or is it something more?” This feeling is more common than you think, and everyone juggling work, family and life goes through this at one time or another.
Stress, burnout and exhaustion can feel similar but are very different experiences. Knowing which one you’re dealing with matters because each needs a different kind of care. This article aims to serve as a guide, a reflection to assist you in comprehending your emotions and a roadmap to steer you towards practical steps.
Let’s explore what these terms mean, how to spot their signs, and most importantly, what you can do to start feeling better.
Stress: What It Is and How to Recognise It
Stress is your body’s natural alarm system. It’s activated when life’s pressures rise – like an approaching deadline, a tough conversation, or family pressures and responsibilities. Short bursts of stress can push you to focus and perform, but when it becomes constant, it wears you down.
Signs of Stress
Stress manifests in your body, mind, and behaviour in many ways:
- Physical signs: frequent headaches, tense muscles – especially in the neck and shoulders, a racing or pounding heart, or feelings of restlessness.
- Mental signs: difficulty concentrating, racing thoughts, or feeling overwhelmed by small tasks.
- Emotional signs: irritability, anxiety, mood swings, or that persistent feeling of being “on edge.”
- Behavioural signs: changes in eating habits, disrupted sleep, social withdrawal, or procrastination.
Many women describe it as if they’re being “pulled in too many directions at once,” which rings especially true for those balancing parenting, work, and caregiving.
Practical Steps to Manage Stress
Managing stress starts with small, consistent actions that help your body and mind reset. Here are some effective, evidence-backed strategies you can try:
- Mindfulness and Deep Breathing: Taking just five minutes daily to focus on your breath or practice mindfulness meditation can reduce anxiety and calm your nervous system. Apps like Headspace or Calm can guide you through simple exercises.
- Set Clear Boundaries: Learn to say no without guilt. It might mean turning down extra work tasks or asking for help with household duties.
- Scheduled Breaks: Take regular short breaks during your day, even 5–10 minutes away from screens or demanding tasks. Stretching, walking outside, or enjoying a cup of tea without distractions will help you recharge your brain.
- Connect with Supportive People: Sharing your feelings with friends, family, or a support group lightens the emotional load and provides perspective.
- Physical Exercises: Gentle exercises like walking, yoga, or stretching release tension and improve mood by boosting endorphins. Even short daily walks have shown reduced stress hormones.
- Prioritise Sleep and Nutrition: Poor sleep worsens stress responses. Regulate sleep routines and a rich balanced diet will support your body’s resilience.
Remember, stress management isn’t about big overhauls. Small, manageable changes done consistently build stronger coping levels over time.
Burnout: Understanding When Stress Becomes Exhaustion
Burnout occurs when stress remains checked over an extended period, particularly in work or caregiving roles. It’s a more profound tiredness that impacts your feelings, mindset, and bodily wellness. Burnout goes beyond just feeling exhausted after a challenging day; it involves feeling utterly depleted with no energy to recover.
Signs of Burnout
Recognising burnout is crucial because it needs intentional care:
- Chronic Exhaustion: Feeling physically and emotionally exhausted, even after rest.
- Emotional Detachment: Feeling numb or disconnected from work, family, or yourself; sometimes described as “feeling everything and nothing at once”.
- Cynicism and Frustration: Growing negativity towards responsibilities or people you once cared about.
- Reduced Performance: Difficulty concentrating, procrastination, or feeling ineffective.
- Sleep Problems and Frequent Illness: Burnout weakens the immune system, making you more susceptible to illness.
If you’re nodding along to many of these, it’s a clear sign your mind and body are signalling the need for a change.
Practical Steps to Address Burnout
Healing from burnout is a process that requires patience and self-compassion. Here’s how you can start:
- Acknowledge the Burnout: Accepting you’re burnt out is the first brave step. Denial only prolongs the illness.
- Take Meaningful Breaks: Whenever possible, arrange time off work or caregiving duties. Even a short holiday or mental health days help your nervous system reset.
- Seek Professional Help: Therapists or counsellors can provide tools and support tailored to your experience. Many UK services are available via the NHS or private providers.
- Prioritising commitments: Reflect on what you can delegate, postpone, or say no to. Simplifying your daily load protects your wellbeing.
- Develop a Self-Care Routine: Prioritise restorative sleep, nourishing meals, gentle physical activity, and relaxation techniques like baths, reading, or time in nature.
- Connect with Others: Isolation worsens burnout. Share your feelings with trusted friends or support groups to feel less alone.
Recovery may take weeks or months, so be kind to yourself and celebrate small steps forward.
Tiredness: When Your Body Simply Needs Rest
Sometimes, what you’re experiencing isn’t stress or burnout — it’s plain tiredness. This is your body’s natural cue that it needs a break or better rest. Unlike burnout, tiredness tends to be short-lived and resolves with good sleep and self-care.
Signs of Tiredness
- Feeling physically heavy or sluggish, with yawning or low energy.
- Mild irritability or decreased focus, but generally able to function.
- Usually linked to a busy day, poor sleep, or temporary disruptions.
- You bounce back with rest or a good night’s sleep.
Practical Steps to Recover from Tiredness
- Consistent sleep schedule: Stick to consistent sleeping routines, keep your bedroom dark and cool, and avoid screens for at least an hour before bed.
- Stay Hydrated and Eat Well: Dehydration and low blood sugar worsen fatigue. Include water and balanced meals with protein, healthy fats and complex carbs.
- Gentle Movement: Short walks or stretching can boost circulation and alertness without exhausting you further.
- Limit Stimulants: Reduce caffeine intake, especially after mid-afternoon, and avoid alcohol close to bedtime, which can disrupt restful sleep.
- Allow Yourself to Rest Without Guilt: Honour your body’s need for downtime. Rest isn’t lazy, it’s necessary.
If tiredness persists despite these efforts, consider consulting your GP to rule out medical issues like anaemia or thyroid problems.
Normalising Your Experience and Knowing When to Seek Help
Feeling overwhelmed, burnt out, or tired isn’t a weakness or failure. It’s part of being human, especially when life demands a great deal from us. It’s perfectly fine to feel this way, and more importantly, it’s okay to ask for help.
You don’t have to carry this alone. In the UK, resources like Mind UK and the NHS mental health services are there to support you with understanding, advice, and professional care. Remember, healing is a journey, and each small step forward counts.
For personalised support, gentle guidance, and practical coaching on managing overwhelm and emotional balance, consider visiting Abbey Watkins. Abbey’s compassionate approach offers tools to help you reconnect with yourself and build a kinder, more manageable life.
You’re Not Alone and There Is Hope
Recognising whether you’re stressed, burnt out, or just tired is a powerful first step. It shows you’re tuning into your needs, and that’s something to be proud of. Life may feel heavy right now, but with gentle care and support, you can find your way back to balance.
Make small changes, and be kind to yourself, and reaching out when needed can make all the difference. Keep going, one step at a time.
