Managing Stress and Burnout: Tools from a Registered Counsellor in Coquitlam
Chronic stress and burnout are increasingly common concerns that can impact both mental and physical health—but they are not the same. While stress is often a temporary response to specific pressures, burnout is a more serious condition that develops over time and can lead to emotional exhaustion, detachment, and decreased functioning. At our counselling practice, we help clients recognize the difference between stress and burnout and provide personalized therapy and mental health support to promote long-term resilience, balance, and well-being.
In today’s fast-paced world, stress is more than just an occasional inconvenience—it’s something many of us live with every day. Whether it’s work pressure, parenting challenges, or emotional fatigue, stress can build up and lead to burnout. As registered counsellors in Coquitlam, we see how chronic stress can impact mental, emotional, and physical health. But the good news is: support and relief are possible.
What’s the Difference Between Stress and Burnout?
Stress is your body’s natural response to pressure. It can be short-term (like preparing for a big meeting) or chronic (such as constant job demands). Stress often feels like you’re juggling too much—but still hopeful that you can manage it.
Burnout, on the other hand, is a state of emotional, mental, and physical exhaustion caused by prolonged stress. It’s more than just feeling tired—it’s feeling depleted, disconnected, and numb. Common signs of burnout include:
Chronic fatigue or lack of motivation
Feeling emotionally drained
Increased irritability or detachment
Reduced performance or productivity
Trouble sleeping or frequent illness
If you relate to these signs, know that you’re not alone—and there are proven strategies that can help.
Tools to Manage Stress and Prevent Burnout
Here are several therapist-recommended strategies you can begin using today:
1. Set Healthy Boundaries
Saying “no” can be difficult, especially for people who are highly driven or empathetic. But without clear boundaries, we overextend ourselves. Begin by identifying your limits and communicating them clearly—both at work and at home.
2. Schedule Rest—Not Just Sleep
Intentional rest isn’t laziness—it’s essential. Create time in your week for things that recharge you: reading, walking in nature, listening to music, or simply doing nothing.
3. Practice Mindfulness
Mindfulness helps you reconnect with the present moment, instead of ruminating over the past or worrying about the future. Try short mindfulness exercises like:
Deep breathing (inhale for 4, hold for 4, exhale for 6)
Body scans to check in with how you’re feeling
Mindful walks where you notice your surroundings intentionally
4. Recognize and Challenge Negative Thoughts
Burnout often comes with self-critical or hopeless thoughts like “I can’t keep up” or “I’m not doing enough.” A counsellor can help you recognize these thought patterns and learn healthier ways of thinking through Cognitive Behavioural Therapy (CBT) techniques.
5. Seek Support—You Don’t Have to Do It Alone
Talking to a trained professional can provide relief, perspective, and a plan to move forward. Counselling offers a safe space to process what you’re going through, identify stressors, and build resilience.
How Counselling Can Help
At our Coquitlam counselling practice, we support individuals experiencing stress and burnout through a compassionate, evidence-based approach. Whether you’re overwhelmed by work, struggling with emotional exhaustion, or simply feeling “not yourself,” therapy can help you reconnect with your strengths and develop tools for lasting change.
Some of the approaches we use include:
Cognitive Behavioural Therapy (CBT)
Mindfulness-Based Stress Reduction (MBSR)
Solution-Focused Therapy
Emotionally-Focused Therapy (EFT) for relationship-related stress
Ready to Take the Next Step?
If you’re feeling burnt out or overwhelmed, you don’t have to navigate it alone. Our team of Registered Clinical Counsellors (RCCs) in Coquitlam offers individual counselling both in-person and online, tailored to your unique needs.
Located in the heart of Coquitlam and proudly serving the Tri-Cities area, we’re here to support your journey to wellness.
Book a Free Consultation Today
You deserve support, rest, and balance. Learn more about our counsellors or schedule a free phone consultation and take the first step toward feeling better.