Burnout vs. Anxiety: 5 Must-Know Signs and How to Find Lasting Relief

GMA Admin |
burnout

Are you continuously fatigued, unable to focus, or emotionally numb? You could be wondering, is this burnout or anxiety? While both might deplete your vitality and mental health, they are not equivalent.

At GMA Interventions, we understand how vital it is to identify your emotions so that you may begin to recover. In this post, we will look at five trauma-informed strategies to distinguish between burnout and anxiety—and what you can do about it.

1. Know What Burnout Really Is

Burnout is a state of emotional, bodily, and mental weariness brought on by extended stress. It is widespread among caretakers, frontline workers, and people in high-stress positions. Unlike worry, which is unpredictable, burnout develops gradually over time.

Symptoms of burnout include:

  • Feeling emotionally detached or numb
  • Chronic fatigue
  • Loss of motivation or interest
  • Low sense of accomplishment

🔗Burnout isn’t just exhaustion

2. How Anxiety Feels Different

burnout

Typically, anxiety stems from fear or anticipation. It causes hyperalertness.

Symptoms of anxiety include:

  • Racing thoughts
  • Heart palpitations or fast breathing
  • Problems sleeping
  • Excessive worrying

Burnout feels like you’re running on empty, whereas anxiety feels like your mind is on overload.

🔗 Understanding Anxiety Disorders

3. Look at the Cause

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Burnout is usually caused by sustained external stress, such as:

  • Overwork
  • Lack of control
  • Chronic caregiving

Internal perceptions and worries can cause anxiety:

  • Fear of failure.
  • Generalized fears
  • Past trauma

Knowing the problem might help you select the best tools for relief.

4. Ground Yourself with Gentle Relief Tools

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Whether it’s burnout or worry, you’ll need practical skills to re-center. Try the following trauma-informed practices:

  • Box Breathing: Inhale for 4, hold for 4, then exhale for 4, hold for 4.
  • Somatic Movement: Gentle stretches or a brief walk.
  • Log off for a few hours as part of your digital detox.
  • The 5-4-3-2-1 Technique
    • 5 Things You See
    • 4 things you can touch.
    • 3 Things You Hear
    • 2 things you smell.
    • 1 item you taste.

🔗 30 Grounding Techniques to Quiet Distressing Thoughts

5. Set Boundaries and Reclaim Your Time

Boundaries are one of the most effective techniques for reducing burnout and anxiety. Saying “no” to additional tasks, late-night emails, or emotionally draining chats can help you save energy.

Examples:

  • “I’m not available after 6 p.m.”
  • “I can’t take on another project right now.”

6. Reconnect With What Fills You Up

Even enjoyable things can become exhausting when you are exhausted. Begin small:

  • Revisit a neglected interest.
  • Watch a humorous show.
  • Take yourself out for coffee without multitasking.

The goal is not to add more to your dish, but to gently reintroduce joy.

7. Seek Support That Honors Your Experience

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Whether you’re suffering from burnout, anxiety, or both, you deserve help.

GMA Interventions offers:

  • Trauma-informed psychotherapy
  • Counseling that focuses on recovery
  • Community Support Groups

You do not have to disentangle this on your own. The appropriate support can make all the difference.

Conclusion: You’re Not Lazy or Weak

If you’re struggling with burnout or anxiety, it’s not a personal failure. It’s a sign that your system is doing its best to cope with too much.

Naming what you’re experiencing is the first step. Healing starts with clarity, compassion, and community—and we’re here to help with all three.

Visit gmainterventions.com/blog for more trauma-informed mental wellness tools.