Is it Stress or Burnout? 

Before we can fix the problem, we have to name it. It is common to use the words "stress" and "burnout" interchangeably, but they are actually quite different experiences. 

Stress is about having too much — too much pressure, too many demands and too much energy required. When you are stressed, you might feel like you are drowning in responsibilities. You are anxious, hyperactive, and running on adrenaline. You feel wired, nervous, and always on edge. 

Burnout, on the other hand, is about having not enough — not enough energy, joy, motivation, or meaning. You don't feel anxious so much as you feel numb or cynical. You are disengaged; you stop caring about the things that used to matter to you. 

In short, stress feels like burning the candle at both ends. Burnout feels like there’s no wick left to burn. 

Why We Burn Out: The Root Causes 

Most people blame external factors such as workload, pressure, and unrealistic deadlines. But from the Dharma perspective, burnout often stems from our inner relationship to work and responsibility. Burnout is a sign we’ve drifted into extremes. 

Here are three factors that quietly push us there: 

Attachment to “Doing Good” 

People who care deeply — caregivers, volunteers, parents, leaders — often fall into the trap of spiritual pride. We attach our identity to helping others. We believe, “If I don’t do it, no one will,” or “I must always give more.” 

This turns service into an ego-driven effort. Our self-worth becomes tied to usefulness, and suddenly, stopping feels like failure. We push ourselves too far because we’re trying to protect a role. 

Fear of Becoming Irrelevant 

In a world that moves quickly, many people fear falling behind. Older or experienced professionals feel this intensely. So they take on more, say yes to everything, and keep proving they are still “in the game.” 

But if our effort is driven by fear, our energy drains much faster. What starts as dedication becomes a desperate attempt to stay secure, valued, or seen. 

Misunderstanding Selflessness 

Many of us grew up believing that caring for ourselves is selfish. So we push through exhaustion, skip rest, and deny our limits. This is especially common among mothers, who often feel pressured to give endlessly. 

But the Dharma teaches that compassion includes the self. Ignoring your own body and mind isn’t noble; it’s harmful. You cannot pour from an empty cup. 

The Middle Way as Antidote 

If burnout arises from extremes, the antidote is the Middle Way. It is the Buddha’s teaching on balance and moderation. It’s not about working less or caring less but about finding a healthy balance. This means exerting enough effort to progress without overdoing it to the point of feeling restless or drained. 

Even before he became the Buddha, Siddhartha had to learn this by living it. He spent years in luxury, then years punishing his body as an ascetic. When both paths failed him, he realised something simple but powerful: peace lives in balance. That’s the heart of the Middle Way. 

A big part of practising the Middle Way is learning self-stewardship: caring for yourself as you care for others. When your body is exhausted and your mind is overwhelmed, pushing through is not strength but strain, just as Siddhartha had learned when he pushed his body to the point of collapse in his search for awakening. Rest is not selfish. It’s clarity. A rested mind makes better choices. A nourished heart gives more freely. 

It also means being honest about your limits. We often think “doing more” is good, but the Middle Way teaches us to choose a sustainable pace instead of sprinting until we break. 

And then there are boundaries, the part many people struggle with. Saying no doesn’t mean rejecting someone. Saying no means you’re aware of your reality, offering only what you can without harming yourself. You don’t need to fix every situation or carry every burden. Just being present and sincere is enough. 

Coping Strategies for Burnout 

Burnout doesn’t disappear by itself. Without attention, it can spiral into depression or health issues. Here are practical ways to integrate Dharma wisdom into your daily life. 

• Take Small Pauses 

You don’t need long retreats. A one-minute breathing pause can reset your mind. A moment of stillness before switching tasks can soften tension. Brief check-ins with your body help prevent emotional overload. These micro-breaks create space for clarity. 

• Delegate and Empower 

Burnout often happens because we try to push the whole boulder alone. But the Dharma teaches interdependence—we do not exist in a vacuum. Work, whether at home or in the community, is meant to be shared. Think of the snowball effect: when others help, momentum builds. Delegation isn’t abandoning responsibility; rather, it is wisdom. It creates teamwork, connection, and resilience. 

• Reflect on Your Motivation 

The Dharma always brings us back to intention. Ask yourself regularly: Am I doing this out of joy or fear? Out of compassion or obligation? If joy has disappeared, pause. Acknowledge what you’ve already given. Celebrate your progress. Reflection helps you make sense of your energy rather than drain it unconsciously. 

• Lean on Spiritual Friendships 

Burnout thrives in isolation. Dharma communities, mentors, and friends remind us that we are human and that humans have limits. Sharing your struggles with someone who listens without judgement can be the first step toward healing. 

Choosing Balance over Exhaustion 

We don’t have to stop contributing or avoid meaningful work to avoid burnout; it’s how we give that matters. 

Sustainable energy is far more valuable than heroically exhausting yourself. Staying balanced and steady is always more supportive to the people around you than pushing yourself to the brink in the name of service. It's okay to acknowledge our need for self-care and set boundaries. 

At its core, the Middle Way isn’t about cutting back. It’s about approaching what you do with clarity and kindness, in a way that allows you to find peace with who you are. 

If you’re unsure where to begin, start small: pause, breathe, and ask yourself what you need in this moment. If you’d like guidance or a community to lean into, check out a class at our Tibetan Temple at Jalan Besar or listen to teachings by Singha Rinpoche on YouTube.  

Sometimes, reconnecting with your spiritual practice is all it takes to remember that your worth is not measured by your productivity. You are enough, just as you are.