Stress, Burnout and Exam Pressure in Kathmandu: Signs and How to Recover

Stress and burnout: the difference

Stress is your body's reaction to demands, and usually eases when the pressure ends. Burnout, as described by the World Health Organization, is an occupational phenomenon resulting from chronic workplace stress that has not been successfully managed. It has three features: exhaustion, mental distance or cynicism about work, and reduced effectiveness. Burnout is not itself a medical illness, but it can lead to depression and anxiety.

Warning signs

• Constant tiredness that rest does not fix, and trouble sleeping.
• Irritability, feeling overwhelmed, or dreading work or study.
• Headaches, muscle tension, stomach problems, frequent illness.
• Difficulty concentrating, forgetfulness, and lower performance.
• Withdrawing from people, or relying on caffeine, alcohol, tobacco or tablets to cope.

Common causes here

Heavy workloads and long hours, job insecurity, exam and board pressure, competition, expectations from family, caring for elders and children together, money worries, and, for many, the strain of working or studying far from home.

What helps

• Protect sleep, and take real breaks, meals and time away from screens.
• Set boundaries: say no where you can, and share tasks.
• Break problems into steps and tackle the most important first.
• Move your body daily and practise slow breathing.
• Talk to someone you trust, and do not carry it alone.
• Cut back on caffeine and avoid alcohol or sedatives as coping tools.

For students: exam pressure

Plan study in short blocks with breaks, sleep properly, especially before exams, and avoid comparing yourself with classmates. Anxiety before exams is common, and a counsellor or doctor can help if it affects sleep, concentration or health. Parents can help most with calm support rather than pressure.

When to seek help

Get support when stress lasts more than a few weeks, affects sleep or mood, or leads to panic, hopelessness or thoughts of self-harm. A psychiatrist can check whether stress has become anxiety or depression and treat it with counselling, CBT and, when needed, medicine. See anxiety treatment and depression.

How we help

Our doctors offer confidential counselling and psychiatric assessment for stress and burnout, for professionals and students. See stress and burnout counselling or book a consultation.