The Bear in the Office: Why Stress Stays and How to Prevent Burnout

The feeling of rushing, excitement, worry, a racing heart, and cold sweat are sensations we have all felt to some degree. Stress is a normal bodily reaction, deeply rooted in evolution.

But are you in the process of burning out?

There is no clear boundary where normal stress becomes harmful, when "a little" becomes "too much," or the exact moment stress turns into burnout. There is also no single cause for burnout; it is always a complex interplay of various factors—external circumstances, our perceptions, beliefs, internal processes, behaviors, and much more.

However, there is a silver lining. The fact that so many factors influence stress means there are also many opportunities for us to influence it. Emotions affect behavior, just as behavior affects emotions. The body is inseparable from the mind.

We cannot stop stress entirely, but we can do a lot to prevent burnout. Below, I want to share the mechanisms of burnout and the steps we can take.

Stress Comes and Goes—The Problem Is When It Stays

Everything we feel has a function. The function of stress is to prepare the body for a perceived danger—to flee or to fight. In life-threatening situations, this is a life-saving reaction.

Our bodies pick up signals from the environment, but they don't distinguish between types of threats. So, even when we aren't physically endangered (like at the office), our bodies still recognize threats and prepare for "fight or flight."

The adrenaline rush itself isn't the problem. The key difference between the modern era and the period when this mechanism evolved is that today, the physical reaction is often missing.

In the past, if we encountered a bear, we would run until we were safe. Today, in stressful situations at work or home, we don't run or fight physically. Consequently, our body never receives the signal that the danger has passed; it remains on high alert, and the stress accumulates.

What can we do?

Movement: We can run, swim, walk, or perform any movement that signals to the body that the danger is over. The body doesn't care if you're on a treadmill or running through a forest; it simply recognizes that action is taking place.
Safe Space: We can create a safe space, either physically or mentally, where we can go when things become overwhelming. A place where we can—at least briefly—disconnect from work, obligations, and worries to feel secure.

Having Things Under Control (Or Not)

A sense of control and burnout rarely go hand in hand. This is one of the primary differences between stress and burnout. While stress occurs even when we feel we "hold the strings," burnout is linked to a sense of losing control—the feeling that there is no end to tasks and obligations, while simultaneously feeling that our efforts have no impact.

It is human to worry and focus on things that might happen but are outside our control. Our brain is constantly predicting future scenarios. However, what remains in our control is not the outcome, but our behavior.

What can we do?

Focus: We can direct our attention toward things within our control and remain consistent in behaviors that align with our values and bring us the most long-term benefit.
Locus of Influence: We can invest energy into areas where we see the effects of our efforts, whether that is a hobby, volunteering, or a specific field of work. Finding a place of influence, even if unrelated to your job, can restore a sense of personal efficacy.

The Importance of Support

Everything is easier when we have the support of others—when someone truly sees and hears us. Support can make us feel better and provide a different perspective on events. This greatly impacts stress levels and prevents the onset of burnout.

However, the support we need is often missing, especially in the workplace. In those times, we need extra energy to find a footing within ourselves and in other circles.

What can we do?

Mapping Support: We can become aware of what kind of support we can get from whom. A colleague might not be able to support you emotionally, but they might provide honest, well-intentioned feedback. Friends might not understand your specific work situation, but they can provide presence and a distraction from worries.

Directness: We can communicate our needs openly. Sometimes we need advice; sometimes we just need someone to listen. By being direct, we increase our chances of getting what we need while giving the other person the chance to help without having to guess.

When is it time to seek professional support from a psychotherapist?

Psychotherapy is a vital form of self-care. It is particularly effective when:

You feel you lack the capacity to support yourself.
You want to explore your boundaries and how to set them with others.
You are going through a difficult period or making tough decisions.
You feel you need a neutral person's perspective.

Questions to Close

Instead of a conclusion, let’s pause for a moment and answer these questions for ourselves:

What kind of movement feels good to me?
In what space do I feel comfortable?
What helps me relax (a scent, sound, silence, nature)?
How much time, and when, can I allow myself to disconnect from "work" (decision-making, planning, analysis)?
Which behaviors can I introduce, and which can I leave behind?
Where are my efforts yielding visible results?
What kind of support do I need, and from whom?