Burnout Starts Quietly:

Know the Signs Before It Hits

Stress

Stress is part of being human—it’s what gets us out of bed, sharpens our focus before a big presentation, or helps us hustle through a busy day. This kind of “good stress,” or eustress, can be energizing and even motivating. But when stress stops being a spark and turns into a slow, heavy fog that clouds your thinking, drains your energy, and makes everything feel like too much, it crosses into something more harmful—chronic stress and eventually burnout, a state of emotional, mental, and physical exhaustion that leaves you feeling disconnected, unmotivated, and overwhelmed. In the rush of daily life— juggling work, relationships, and constant notifications, we often ignore the shift. However, your body and mind always keep score. When you sense the heaviness, please try to reflect: Is this healthy pressure or toxic overload? How am I doing?

Depression Anxiety Stress Scales – 21 Items
(DASS 21 Questionnaire )

To protect your privacy and confidentiality, the shared questionnaire is provided as a downloadable file for personal use so you can complete it independently and retain the results for your personal reference.

The DASS-21 (Depression Anxiety Stress Scales – 21 Items) is a widely recognized and validated self-report questionnaire designed to assess the emotional states of depression, anxiety, and stress. Developed by clinical psychologists and supported by extensive research, the DASS-21 is used in both clinical and non-clinical settings around the world due to its strong reliability and ease of use. It serves as an effective tool for identifying patterns of emotional distress and monitoring changes over time. While it is not a diagnostic instrument, the DASS-21 can offer valuable personal insight and help individuals better understand their current emotional well-being.

Reference: Lovibond, S.H. & Lovibond, P.F. (1995). Manual for the Depression Anxiety & Stress Scales. (2nd Ed.)Sydney: Psychology Foundation.

Common Symptoms & Health Concerns

Common Symptoms

  1. Emotional exhaustion – feeling drained, overwhelmed, or unable to cope

  2. Irritability or mood swings – easily frustrated, impatient, or reactive

  3. Anxiety or constant worry – feeling tense, restless, or on edge

  4. Low motivation or detachment – lack of interest or withdrawal from responsibilities

  5. Feelings of helplessness or hopelessness – believing nothing will improve

  6. Difficulty concentrating – brain fog, forgetfulness, or indecisiveness

  7. Chronic fatigue – persistent tiredness even after rest

  8. Sleep disturbances – trouble falling or staying asleep, or sleeping too much

  9. Increased reliance on substances – caffeine, alcohol, food, or medication for coping

Health Concerns

  1. Cardiovascular issues such as high blood pressure, irregular heartbeat, and increased risk of heart disease or stroke.

  2. Weakened immune system leading to more frequent illnesses and slower recovery.

  3. Digestive problems like irritable bowel syndrome (IBS), acid reflux, or persistent indigestion.

  4. Chronic headaches or migraines often caused by prolonged muscle tension.

  5. Muscle tension and pain, especially in the neck, shoulders, or back.

  6. Weight fluctuations due to changes in appetite or stress-related eating habits.

  7. Hormonal imbalances affecting thyroid function or reproductive health (e.g., missed menstrual cycles).

  8. Sleep disturbances such as insomnia, non-restorative sleep, or chronic fatigue.

  9. Skin problems including acne, eczema, or flare-ups of chronic skin conditions like psoriasis.

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GAD-7 (Generalized Anxiety Disorder)