Are you exhausted no matter how much you rest, feeling like you’re running on empty but life keeps demanding more? Have you ever felt like you’re juggling 50 things at once? Work deadlines, family expectations, finances, while somehow still feeling like you’re falling behind? If you’ve ever wondered, “Am I just stressed or is this burnout?” then you’re not alone.
But here’s the thing—if you don’t know what kind of stress you’re dealing with, then you won’t know what actually helps. So before we go any further, let’s talk about how to figure out if you are stressed or if you are experiencing burnout, and then what to do about it.
ChatGPT Prompt: Stress or Burnout AND What to Do About It
A simple way to start is by using ChatGPT with this prompt:
“I am feeling overwhelmed and would like to understand whether I am experiencing stress or burnout. Please guide me through a discovery process to explore my emotions, thoughts, physical sensations, and behavioral patterns. Start by asking me reflective questions to determine the nature, duration, and impact of my stress. Help me distinguish between types of stress—acute, chronic, perceived—and identify whether I may be experiencing burnout. Once we determine what I’m facing, suggest personalized strategies for managing it. Keep this conversational and supportive, and allow me to refine my response if needed.”
Why does this work? ChatGPT will guide you through a series of questions to help you identify what is really draining you. This tool allows you to uncover specific stressors rather than just receiving generic advice that might not be helpful. Identifying your specific stress type helps you get customized solutions tailored to your needs.
A simple way to start is by using ChatGPT with this prompt:
“I am feeling overwhelmed and would like to understand whether I am experiencing stress or burnout. Please guide me through a discovery process to explore my emotions, thoughts, physical sensations, and behavioral patterns. Start by asking me reflective questions to determine the nature, duration, and impact of my stress. Help me distinguish between types of stress—acute, chronic, perceived—and identify whether I may be experiencing burnout. Once we determine what I’m facing, suggest personalized strategies for managing it. Keep this conversational and supportive, and allow me to refine my response if needed.”
Why does this work? ChatGPT will guide you through a series of questions to help you identify what is really draining you. This tool allows you to uncover specific stressors rather than just receiving generic advice that might not be helpful. Identifying your specific stress type helps you get customized solutions tailored to your needs.
The Stress Spectrum: Where Are You?
Not all stress is created equal. Understanding where you are on the continuum of stress can help you identify the right solution for you at that moment. Here are the four types of stress:
Acute Stress – The short bursts of stress that come and go, like an upcoming deadline or a tough conversation. This type of stress isn’t always bad and can enhance focus. It usually subsides quickly.
Chronic Stress – This is when stress doesn’t go away, and your body remains in a heightened stress response for days, weeks, or even years. It starts to drain your energy and health over time.
Perceived Stress – This stress isn’t necessarily real, but your nervous system feels like it is. It occurs when we catastrophize situations despite the facts indicating otherwise.
Burnout – The stage where your system shuts down. You’re not just tired; you’re emotionally detached, unmotivated, and completely drained. This requires more than rest or meditation to recover.
Why Some People Handle Stress Better Than Others
You might wonder why some people seem to handle massive workloads effortlessly while you feel overwhelmed. The key? Perception. Some people thrive under pressure because their nervous system perceives it as exciting or playful. Others feel drained because their nervous system perceives work as a threat, often tied to their livelihood and survival.
Hidden Ways We Make Stress Worse
Many of us unknowingly try to escape stress in ways that don’t actually help:
Mindless scrolling – It numbs you but doesn’t fix the problem.
Overworking – It may feel productive, but it’s often burnout in disguise.
Comparing yourself to others – Everyone’s nervous system perceives stress differently, so it’s not a fair comparison.
Instead of avoiding stress, try understanding it. Identify the root cause, recognize the type of stress you’re experiencing, and respond in a way that actually works for you.
A Personal Example
As a healthcare professional for over 15 years, I have experienced burnout firsthand. I tried mindless scrolling, emotional eating, productivity tools, and workload changes, but nothing helped. The real issue? My nervous system was perceiving my job as a reflection of my self-worth. Every patient outcome felt like a reflection of my value as a person.
When I realized this, I tailored my approach. I found that my body was key to emotional processing and regulation. Practices like somatic therapy and yin yoga helped me manage stress in a sustainable way. Now, I can do my job without tying my self-worth to my work.
The Key Takeaway
Stress is inevitable, but burnout isn’t. The key is knowing where you are on the stress spectrum and responding accordingly. Try the ChatGPT prompt and see what insights you gain from it. If this episode helped you, share it with someone who might need it too!