Stress and suicide are connected in complex ways.
While stress alone doesn’t always lead to suicidal thoughts, it can build up over time, leading to burnout.
When this happens, you may feel pushed to a point of no return, feeling hopeless and lost in your situation.
Unfortunately, this situation is all too common.
The CDC reports that over 49,000 people died by suicide in the U.S. in 2022—roughly one person every 11 minutes.¹
Learning about the link between stress and suicide can help foster understanding, ensuring you can support family, friends, and loved ones who feel overwhelmed and alone.
The same is true for you if you struggle with suicidal thoughts due to stress and burnout—it can give you a baseline understanding that helps you recognize red flags and get the help you need before it’s too late.
If You or Someone You Know is Struggling with Suicidal Thoughts
Remember, you’re not alone, and help is available. Suicide is a serious concern, with over 49,000 lives lost to it in the U.S. in 2022—roughly one every 11 minutes. If you or someone you know is experiencing suicidal thoughts, please reach out. Call or text the 988 Suicide & Crisis Lifeline for immediate support 24/7. You don’t have to face this alone; there are people ready to help.
What Can Cause Suicidal Thoughts?
The root cause behind suicidal thoughts isn’t a one-size-fits-all sort of thing.
Instead, it often stems from a mix of different factors that can be hard to understand or even recognize.
It can look different for everyone.
Sometimes, these thoughts might stem from ongoing stress and burnout.
This is particularly common when you feel overwhelmed or unable to find relief from the crushing feelings.
Burnout, specifically, might make you feel alone and completely exhausted.
This can make you feel lower than low, opening the door to thoughts of giving up.
But stress and burnout aren’t the only causes.
According to the World Health Organization (WHO), many issues can influence suicidal thoughts, including family or social issues, cultural expectations, health struggles, and past traumas.²
Many people struggling with suicidal thoughts unwittingly throw up several warning flags.
Drastic mood swings, withdrawal from friends of family, or even talk of feeling like a burden can be major warning signs.
These highs and lows, with fewer and fewer highs, are often the early signs of suicidal thoughts or ideations.
If you notice someone struggling or you, yourself, are struggling, that recognition can be the pivotal first step.
It creates an opportunity for reaching out to give or to grasp a helping hand, which can, in some cases, save a life.
Suicidal Ideations vs. Tendencies
Though suicidal ideations and suicidal tendencies are similar and undeniably connected, they are not exactly the same.
Suicidal ideation involves a person thinking about or having ideas related to ending their life.
Even if these thoughts are brief or vague, it is so, so important to take them seriously.
Suicidal tendencies, on the other hand, are actions or behaviors that demonstrate that someone is approaching closer to attempting suicide.
They may be making plans or even showing signs of preparation to take action, such as giving their belongings away or taking extreme risks.
For the most part, these persistent thoughts (ideations) can lead to tendencies without adequate support.
Whether you’re the one struggling or notice someone close to you struggling to stay afloat, early recognition of either can make all the difference.
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Signs of Extreme Stress
We all have stress in daily life, be it not being able to get to work in time because our car tire popped, anxiety about a job interview, or concern about a loved one’s failing health.
This is a normal, although naggingly painful, part of life.
But when left unmanaged, it can start to build up and take a toll on your mental and physical well-being.
This usually takes weeks to months, festering under continued, relentless pressures that continue piling up.
It is at this stage that you may feel as if you are reaching your breaking point.
It might feel like you’re mere moments from being crushed by the demands that seem to be your ever-present shadow.
This is a sign of extreme stress.
Other signs include:
- Physical symptoms, such as headaches, dizziness, increased heart rate, and stomach problems
- Mental symptoms, such as difficulty focusing, insomnia, low energy, or sleepiness
- Behavioral changes, such as weight gain and staying in often
Healthy Coping Tips for Extreme Stress
Extreme stress can make things insurmountable, but it’s important to remember that there are healthy ways to manage it.
Taking steps— even if they’re itsy-bitsy steps—to cope can make a huge difference in helping you feel more balanced and in control.
When you’re feeling like the stress is building up and going to send you over the edge, try these tips:
- Deep breathing or meditation: Spend a few minutes with your eyes closed, focus your attention on yourself, and breathe deeply. Even mere minutes of deep breathing can slow a racing mind and stanch those stress hormones that are throwing you for a loop.
- Set boundaries: Disrespected boundaries are a big contributor to stress. It’s never easy, but learning to say no or set limits on your time is a must. This way, you can protect your energy and mental well-being.
- Exercise: Ever wondered why you feel better after you’ve worked out? Exercise releases feel-good endorphins, which can help with stress and mood. So, the next time you feel overwhelmed, press pause. Go for a walk, show up to your favorite Zumba class, or do your favorite lift at the gym.
- Prioritize sleep: Lousy sleep is a huge contributor to stress. It can make your overwhelmed feelings worse, making that normally teeny-tiny task feel like climbing Mount Everest. So, do yourself a favor and start implementing a relaxing bedtime routine to improve your sleep quality.
- Talk to someone: Sometimes, all you need to do to find relief is talk it out and get it off your chest. Reach out to a friend, family member, or mental health professional who can help you process what’s on your mind.
Keep in mind that you don’t have to make these changes all at once.
Just make little changes here and there and with time, you’ll adjust to see the big difference your small tweaks made on your overall well-being.
Signs of Extreme Burnout
Burnout is a state of physical, mental, or emotional exhaustion that often stems from prolonged stress and overwork.
It’s a leap and a bound past feeling tired or stressed.
It’s the breaking point that makes the things you used to enjoy feel like a chore.
Learning to recognize the signs of burnout can help you take action to recover before it seriously impacts your overall well-being.
The signs of burnout are quite similar to those of stress, but they are more severe.
They include the following:
- Constant fatigue, even after a full night’s sleep
- Lack of motivation or disinterest in work or things you once enjoyed
- Increased irritability and other mood changes
- Physical symptoms, including headaches, muscle tension, or tummy issues
- Feeling numb or emotionally detached from work, friends, or family
Healthy Coping Tips for Burnout
Burnout is not easy to handle.
Sometimes, it can make things feel hopeless or pointless, leaving you feeling bereft and drained.
But, thankfully, there are ways of healing.
If you feel like you have reached (or passed) the burnout threshold, make sure you give yourself time and space to recover.
A few strategies that may help include the following:
- Taking a step back: When things start to feel like too much, take a break or rest. Even a few minutes (or longer when needed) can help recharge and reset your mind.
- Set achievable goals: It’s far too easy to set unrealistic goals in hopes of blazing through tasks faster. While it might seem motivating initially, those goals can eventually feel like unclimbable mountains. So, keep it simple by breaking tasks into small, achievable tidbits.
- Seek social support: Friends, family, and other loved ones can be a helpful resource when the wave of burdens engulfs you. Sometimes, just chatting with them about how you’re feeling or what you’re going through can relieve some pressure.
- Establish boundaries: It can be far too easy to let people take advantage of your time and energy, especially if you’re a people pleaser. This can sap your energy, so it’s important to set definitive boundaries to ensure you have the space you need to rest and recover without feeling guilty.
- Be kind to yourself: Things won’t always go according to plan, and that’s okay. It’s life. Don’t beat yourself up for feeling tired or unmotivated—we all feel that way from time to time. Give yourself the same kindness and patience you’d offer a friend.
As you implement these tips, remember that recovering from burnout takes time.
It doesn’t happen overnight.
Be patient and compassionate with your progress. Every little step adds up.
Quick Tip: Prioritize Small Breaks to Prevent Burnout
Taking regular, short breaks throughout the day can help relieve stress and prevent burnout from building up. Even a quick walk, deep breathing, or stepping away from screens can make a difference. Remember, small moments of rest can refresh your mind and improve your overall well-being.
How Burnout, Stress, and Suicide Overlap
These three can go hand-in-hand (in-hand).
When stress piles up and becomes chronic, it can progress to burnout.
That, if left unchecked, can spiral into feelings of hopelessness and pointlessness, especially when you feel unable to manage life’s challenges.
According to the World Health Organization (WHO), many suicides are triggered by a crisis where the person’s ability to cope with stress breaks down, such as during financial problems, relationship issues, or chronic illness.³
1. Stress as the Foundation
Stress affects us all from time to time.
However, when it goes on for too long unchecked, it becomes harmful to physical and mental health.
Chronic stress can provoke all sorts of health issues, including hypertension, anxiety, and sleep disturbances, which gnaw at your resilience and ability to cope.
This continuous pressure lays the groundwork for even worse afflictions, such as burnout and, in extreme cases, suicidal tendencies.
2. Burnout as a Result of Prolonged Stress
When stress builds up, it might catapult you into burnout, making you feel drained and detached.
If this experience rages on unaddressed, it can spiral into even more serious problems, sending you into a dizzying cycle that takes a major toll on your mental and physical health.
3. The Connection Between Burnout and Suicide
Burnout can be overwhelming, to say the least, when left unmanaged.
It might result in depression, hopelessness, and despair.
You may feel isolated, unable to cope, or disconnected from your sources of joy or purpose.
When these feelings reach a boiling point, you may experience suicidal thoughts or tendencies.
The World Health Organization (WHO) reports that many suicides occur in moments of crisis when someone feels wholly unequipped to manage life’s pressures.⁴
Given this overlap, seeking early support is crucial to prevent these feelings from intensifying and potentially leading to tragedy.
Best Treatment Options for Stress, Burnout, and Suicidal Thoughts
Professional support can make a huge difference in managing stress, burnout, and suicidal thoughts.
You’re not alone, nor do you have to face it alone.
Multiple treatment options may help, including:
- Therapy and counseling: This can give you the tools you need to manage stress and work through burnout and provide a safe space to talk through your feelings.
- Medication: If your stress, burnout, or depression is severe, your healthcare provider may recommend a medication, such as an antidepressant or anti-anxiety medication, to help balance your brain chemistry and reduce your symptoms.
- Mindfulness and relaxation: Techniques like meditation, deep breathing, and progressive muscle relaxation might sound a bit out there, but they can be incredibly useful in reducing stress and restoring your sense of calm.
- Exercise: Regular physical activity releases feel-good endorphins that naturally lift your mood. On top of that, exercise can help combat stress and mental exhaustion, providing a healthy outlet for your frustration.
- Support groups: The sense of camaraderie and community a support group offers can make a world of difference in your healing journey. These groups are often full of people with similar experiences who can empathize with what you’re going through. Learning how they have healed and coped can be wonderfully encouraging, comforting, and beneficial, especially if you’re struggling with suicidal thoughts.
You may find that one treatment works better for you than others, or maybe, a combination of multiple might work best.
It’s a journey, not a destination.
Seeking help is the positive first step in your recovery journey.
Frequently Asked Questions
How are stress, burnout, and suicidal thoughts connected?
Stress and burnout are interconnected and can escalate over time. Prolonged, unaddressed stress can lead to burnout, a state of emotional and physical exhaustion. If burnout isn’t managed, it can deepen feelings of hopelessness and increase the risk of suicidal thoughts. Seeking help early can prevent this progression.
What are common signs of extreme burnout?
Extreme burnout often includes constant fatigue, lack of motivation, irritability, physical symptoms like headaches, and feelings of detachment. These signs indicate that stress levels may be too high to handle alone, signaling a need for self-care, support, and possibly professional help to prevent worsening effects.
What treatment options are available for managing stress and burnout?
Treatment options include therapy, which provides coping tools, and medication for more severe cases. Mindfulness techniques, exercise, and support groups are also helpful for managing stress and preventing burnout. These approaches offer relief, build resilience, and support mental well-being when stress becomes overwhelming.
When should I seek professional help for stress or burnout?
It’s important to seek help when stress or burnout affects daily life, making it difficult to function, or when feelings of hopelessness arise. A mental health professional can provide personalized strategies and support to manage stress, prevent burnout, and address any underlying issues.
Key Takeaways
- Key Takeaways
- Stress and burnout can escalate into suicidal thoughts if left unaddressed, highlighting the importance of early intervention.
- Recognizing early signs of extreme stress and burnout is crucial for preventing more serious mental health issues down the line.
- Stress, burnout, and suicidal thoughts are often interconnected, and taking proactive steps can help break this cycle.
- Healthy coping mechanisms like mindfulness, physical activity, and setting boundaries can play a significant role in managing stress and burnout.
- Building a strong support system, whether through friends, family, or support groups, can reduce feelings of isolation and provide emotional relief.
- Seeking professional help, such as therapy or counseling, is essential for effectively managing stress, burnout, and suicidal thoughts.
- Finding the right combination of treatment options, whether through lifestyle changes, therapy, or medication, can empower individuals to regain balance and mental well-being.
Taking the Next Step Toward Help
Managing stress and burnout is no walk in the park (although that can help!).
With the right strategies and treatments, you can tackle the problem early on and prevent it from spiraling into more serious concerns, such as suicidal thoughts.
Learning to recognize the warning signs early on can make all the difference.
If you’ve noticed signs of stress, burnout, or suicidal thoughts, you’re not alone.
Cornerstone Healing Center provides compassionate mental health care, including virtual options, to support you on your path to recovery.
Taking the first step may feel daunting, but it’s a step toward relief, support, and hope.
Reach out today to start your journey toward healing!
