Unveiling the Link Between Type A Personality and Stress, Burnout, and Depression

Have you ever felt your heart pumping faster as the clock ticks toward a deadline — in a way that excites you (as compared to filling you with dread)? That's a classic Type A experience. This personality type is often described as ambitious, driven, and high-achieving.

These people enjoy taking on new challenges and can't stand to miss out on opportunities. Individuals with Type A personalities often stand out as high achievers in various domains.

However, beneath the surface of their accomplishments, this personality type also comes with potential challenges that can affect their mental health and well-being. The inherent traits of these individuals, such as competitiveness and urgency, can often lead to excessive stress, burnout, or even depression.

Today, we take a deep dive into the busy world of Type A personalities to explore what makes them tick—their natural tendencies, habits, and responses. We’ll also discuss what you can do about it if your recent personality test placed you in the Type A category.

Not sure what personality type you are? No worries! You can take our comprehensive personality test to find out!

But in the meantime, buckle up and get ready to understand the intricate connection between Type A personality and the trio of stress, burnout, and depression.

Quick Dive Into the Type A Personality

Developed in the mid-20th century by cardiologists Meyer Friedman and Ray H. Rosenman, the term "Type A" was used to identify specific behavioral and personality patterns observed among their patients.

Today, the term generally describes competitive, ambitious, and time-pressed individuals—often to the point of being impatient with others.

These people have trouble relaxing; they're always on the go, looking for success and more power in their chosen field. The world, for them, is a big, exciting race that they're hell-bent on winning.

Moreover, people with Type A personalities have a low tolerance for delays. They can become quickly frustrated if they don't meet their goals. As a result, they may have difficulty accepting failure and evaluate themselves harshly when things don't go as planned.

In contrast, those with Type B personalities are usually more relaxed and laid back. They take their time to complete tasks and are not driven by an intense need for success or recognition.

Key Traits of a Type A Personality

Personalities can be classified in many ways. Indeed, there isn't a firm definition of what it means to be a Type A personality, and traits can vary slightly from one person to another.

But generally, we can consider a "Type A" personality as one filled with folks who are go-getters, always on the move, and pretty competitive by nature. These people typically have a powerful sense of ambition. They are driven by the desire to succeed, whether professionally or personally.

In summary, if you have a type A personality, you may:

• Be generally ambitious and goal-oriented
• Have a strong desire to achieve success
• Feel the need to be productive at all times
• Always strive for perfection in whatever they do
• Have difficulty slowing down or taking time for yourself
• Find it hard to relax and unwind
• Tend to multitask
• Have difficulty dealing with setbacks
• Highly competitive

While some of these traits may not always be seen in the most favorable light, they aren't inherently negative qualities. They simply reflect different ways some people interact with the world.

However, when these tendencies become particularly extreme or rigidly held on to in the face of life's inevitable setbacks and disappointments, they can take a toll.

Behavioral Characteristics of Type A’s

You may wonder if a personality linked to behavioral and psychological tendencies can also have physical characteristics.

Well, it turns out that some Type A traits could show up in your physical gestures and behaviors.

For example, people with a Type A personality tend to:

• Eat and walk quickly
• Tap their fingers or feet constantly when waiting
• Clench jaw muscles or teeth
• Fidget or have restless movements
• Exhibit shallow breathing patterns
• Sigh heavily, especially when frustrated
• Speak rapidly or interrupt others in conversation
• Click their teeth or tongue
• Have a firm handshake

Sometimes, if you identify with a Type A personality, you may inadvertently display signs of stress on your face. For instance, when you're intensely focused or frustrated, your lips involuntarily purse, or your teeth and jaw clench tightly.

Moreover, sleep troubles—common among people with Type A personalities—can also leave their marks on your face. They may appear as dark circles under your eyes or puffiness around your eyes.

Of course, these physical manifestations of a Type A personality are not guaranteed and can vary significantly between individuals. They can also change depending on the situation or environment.

Benefits of Having Type A Personality

Having a Type A personality can be beneficial in certain circumstances. Here are a few worth mentioning:

They're natural overachievers.

These people tend to be natural overachievers and have a higher level of ambition and drive. This could give them an edge when tackling challenging tasks or goals. Research conducted in 2019 discovered that college students with Type A personalities outperformed their Type B counterparts in academic achievement tests.

The researchers associated this superior performance with the hardworking, self-motivated, and goal-driven characteristics often seen in individuals with a Type A personality.

Work well under pressure.

Working effectively under pressure can be a valuable asset in many professional environments. So, it's no surprise that people with Type A personalities often succeed in high-pressure job roles. Their competitive nature and willingness to take on new challenges also mean they're well-suited for more demanding roles requiring much energy and effort.

Potential to be more successful.

Interestingly, a study conducted in 2012 revealed that individuals who scored higher on conscientiousness are more likely to succeed financially and in life satisfaction. Conscientiousness is characterized by efficiency, persistence, and determination — all traits associated with Type A personalities. Steve Jobs and Dwayne Johnson are some notable successful figures often identified as Type A personalities.

Possibly increased longevity.

Research shows that higher levels of conscientiousness (common with people who are Type A) are associated with a longer lifespan. Researchers assume this results from high self-discipline, such as maintaining healthy lifestyle habits inherently associated with conscientiousness.

This goes against prior research that connected Type A personality with an increased risk of heart disease. More current research shows that it’s not just whether a person is a Type A or not, but rather other factors such as emotional stability and lifestyle play a more significant role in determining whether someone develops cardiovascular disease.

Strong work ethic.

People with Type A personalities often have strong work ethics and are committed to giving their best at whatever task they're given. They tend to focus more on the bigger picture and are willing to put in extra effort to reach their goals. As such, employers may be more likely to hire these individuals based on their track record of delivering results.

Are Stress, Burnout, and Depression Connected with Type A Personality?

So far, we've taken a look at personality type A and some of the key traits associated with it. Now, let's move on to the main topic of discussion—the link between Type A personality and mental health conditions such as stress, burnout, and depression.

For starters, having a Type A personality doesn't make you prone to any particular mental illness, such as anxiety or depression per se. In fact, if you have Type A tendencies but know how to handle them well, you can lead a perfectly healthy life.

However, if you’re unable to manage these tendencies or if they become too extreme, there is a strong likelihood of it leading to outbursts, which can result in damaging your mental health over time.

That said, let's take a closer look at how these three conditions tend to manifest in those with Type A personalities.

Type A’s and Stress: The Stressful Side of Ambition

Our bodies have a natural mechanism to deal with stress, known as the NeuroEndoMetabolic (NEM) Stress Response System. This intricate network includes various organs and six circuits, including the hormonal circuit.

These components work in harmony to manage stress. In stressful situations, the NEM system signals our adrenal glands to secrete the anti-stress hormone cortisol. This hormone prepares our body to respond to stress, often called the "fight-or-flight" response.

However, when you put too much pressure on yourself, the NEM system can become overworked. When this happens, cortisol levels spike and remain high for longer periods than normal. This prolonged release of cortisol can cause serious stress-related symptoms, such as mood swings, headaches, insomnia, fatigue, depression, anxiety, and more.

Stress levels can become even more heightened for people with an extreme Type A personality. That's because their relentless pursuit of goals and perfection often means being in a state of constant, elevated stress. As a result, they may experience chronic stress or develop stress-related disorders.

This notion is solidified by a study that found that individuals who exemplified behaviors typical of a Type A personality had double the risk of suffering a stroke compared to those who did not display these behaviors. That makes sense when you consider 2015 research that linked job-related stress to increased risk of stroke. 

Type A’s and Burnout: A Blueprint for Disaster

Apart from stress, let's consider burnout — a complex psychological term different from depression, which describes physical, mental, and emotional exhaustion caused by chronic stress or work overload. Burnout can occur in both our professional and personal lives.

This condition can manifest physically, psychologically, and emotionally, leading to fatigue, apathy, anxiety, irritability, restlessness, and depression.

The key dimensions of burnout syndrome include:

• Feeling overwhelmed, worn out, or exhausted
• Lacking motivation or interest in once enjoyable activities
• Not feeling successful or accomplished in your work
• Feeling detached from the world around you
• Experiencing physical symptoms, such as headaches or body aches

Imagine someone who's Type A and has difficulty coping with stress. Burnout can emerge as a direct consequence of some of their personality traits. Specifically, their intense ambition and perfectionistic tendencies can drive individuals to push themselves beyond their limits.

This overdrive can lead to a cycle of relentless work, often at the expense of adequate rest and self-care. As Type As continuously strives for excellence, the line between work and personal life becomes increasingly blurred, leading to chronic stress and fatigue.

In addition, they may also struggle with feelings of guilt or inadequacy due to not being able to do everything perfectly or complete it in a specific timeframe.

Typically, even though this pursuit of success propels them forward, it can quickly become a double-edged sword when the quest becomes an obsession.

What About Type A’s and Depression?

Like stress or burnout, we all experience varying levels of sadness. However, when sadness becomes more persistent and severe, it can lead to depression — a debilitating mental health condition affecting more than 280 million people worldwide, according to WHO (World Health Organization) statistics.

The most common symptoms of depression include:

• Persistent sadness and feeling down
• Loss of interest in once enjoyable activities
• Insomnia or oversleeping
• Losing energy and feeling tired all the time
• Feeling helpless, hopeless, worthless or guilty
• Poor concentration and memory lapses.

When it comes to Type A personality and depression, research remains inconclusive.

Nevertheless, the intense pressure that often accompanies a Type A nature can be one of the many contributing factors to depression.

For instance, certain traits associated with Type A personalities, such as rigid expectations or perfectionism, drive individuals to push themselves. This can lead to continuously striving for excellence and having difficulty dealing with failure or criticism—both of which can trigger depression.

The need to be in control at all times associated with Type A personalities can also put a person at risk of developing depression, making them feel powerless and frustrated when they encounter situations out of their control.

Furthermore, some individuals who are Type A may also find it difficult to express their emotions, which can worsen symptoms of depression over time. Some might even try to repress negative feelings instead of constructively dealing with them, leading them into a spiral of emotions that can be dark and hard to break out from.

To make matters worse, those with an extreme Type A personality may not be able to recognize when it's time to take a break and rest—leading to lower self-esteem despite all they have accomplished. Feeling guilty and inadequate for not doing more is common in people with Type A personalities.

Of course, everyone has different capacities in how much they can take before it affects their mental health. Therefore, even though these Type A tendencies may be linked to depression, it does not automatically mean you’ll become depressed.

7 Tips to Help Type A’s Reduce Stress and Improve Well-Being

If you've reached this point, you've probably noticed that the relationship between Type A personality and mental health is complex.

But, hey, can you do something to break the cycle?

Of course, there is. It all boils down to being aware of your limitations and consciously looking after yourself — mentally, physically, and emotionally.

Let's explore coping strategies you can apply as a Type A personality to manage your stress, avoid burnout, and prevent depression.

1. Accept reality

I'm not sure whether to call this a coping strategy or a life lesson, but accepting that you can't do everything — and that's okay — is an incredibly difficult task for Type A personalities. However, it's essential to take a step back occasionally to focus on what really matters.

How to do it: 

• Take time to recognize and accept your limitations.
• Make sure to set realistic goals for yourself and break tasks down into smaller steps that are easier to achieve.
• Don't compare yourself to others; everyone has their own journey.

2. Set boundaries

The most notorious trait of Type A is not knowing when to stop. This is why a large number of people with Type A personalities are workaholics. They may struggle with:

• Saying no to their work mode
• Prioritizing their family or friends over their work
• Creating a healthy work-life balance

However, taking some “me-time” has never hurt anyone. In fact, imbalanced work-life boundaries can directly cause heightened stress levels and emotional exhaustion. So, set boundaries between work and personal life and stick with them.

You can do this by: 

• Knowing your limits
• Establishing a daily routine and staying consistent with it
• Setting precise working hours
• Delegating tasks if needed
• Taking frequent breaks during work hours

3. Practice self-care

It is easy for a Type A personality to be caught up in their desire to achieve more and forget about taking care of themselves. Take the time to rest, relax, and restore your energy levels.

This could be as simple as going for a walk or taking up a hobby like painting or cooking. Self-care can also include eating a balanced and nutritious diet and creating a supportive network of family and friends.

Physical activity is another great way to manage your stress levels — whether it's running, swimming, yoga, sports, or anything that gets you moving. Exercise releases endorphins (a "feel-good" brain chemical that also acts as the body's natural painkillers) and can be a great way to take your mind off things.

4. Talk it out

There's more to the age-old advice to "talk it out” than there seems. Sometimes, the very emotions you're trying to repress can be the ones that are keeping you stuck.

Talking to someone—a family member, friend, or even a professional—can help you gain perspective on the situation and understand it differently.

5. Embrace imperfection

Perfectionism can paralyze Type A personalities since they always strive to make everything perfect. It is essential for this group to learn to accept imperfection as it will help them relax and focus on the bigger picture. This acceptance will also help you become more resilient, both personally and professionally. After all, we all make mistakes, and this isn't a reflection of your character or worth.

How to do it: 

• Let yourself make mistakes and learn from them
• Learn to accept criticism
• Focus on the positives
• Try perfectionism detox
• Set realistic goals

6. Take responsibility for your actions with A to P Method

Sometimes, this can come out as straight-up mean, but Type A personalities are notorious for "blame games." They tend to manipulate accountability, particularly regarding successes and failures.

For instance, they will shoulder all the credit when things go right. Conversely, a Type A may try to deflect responsibility onto others when something goes wrong.

This accountability dance is tied to their self-confidence. To a Type A, admitting a mistake can feel like an attack on their competence, resulting in a considerable blow to their ego. But shifting this perspective can open up a new path of personal growth.

In other words, recognizing and admitting when you're wrong is not a sign of weakness but rather a demonstration of courage, self-awareness, and maturity.

How to do it: 

When you make a mistake, simply follow the A to P (Acknowledge to Propose) protocol to help you accept responsibility for your actions:

• Acknowledge: Own the mistake without trying to shift the blame. For example, if you're late submitting a report, "I submitted an important report late because I didn't prioritize it properly." Don't shift the blame onto others or pretend the mistake was an accident.
• Take responsibility: Let's assume a mess happened, and there are multiple people involved. Don't look for someone to blame; rather, take responsibility for where you messed up, "I did not complete my part of the project on time because I failed to consult the team and plan out the project properly."
• Apologize: Now that you acknowledged your mistake openly, apologize for it. “I'm sorry for not getting the project done on time. I take responsibility for my actions.”
• Validate their feelings: You can validate the feelings of the person who was affected by your mistake by saying, “I understand you’re upset about the way I handled this, and I would be, too.
• Propose Solutions: Suggesting solutions to prevent similar mistakes in the future is a way to show that you are taking the incident seriously. For example, in the case of a late report, propose a set deadline for all reports and regular check-ins with the team to ensure progress. Establishing weekly progress reviews or setting up systems like automated reminders can help ensure projects stay on track.

7. Embrace Relaxation Techniques

The achievement-oriented personality of Type A people can make them have unreasonably high expectations of themselves and others. Unfortunately, this can make them more stressed or even experience burnout syndrome.

Thankfully, this can be reversed by turning to relaxation techniques that help combat stress, anxiety, and burnout and improve emotional control.

Examples of grounding techniques to help Type A’s relax include: 

• Deep breathing exercises
• Yoga
• Mindfulness
• Progressive muscle relaxation
• Visualization and meditation

Bonus Tip: Slow down and reflect

As a Type A personality, it is easy to rush through life without taking the time to pause and reflect.

Although it's easier said than done, try to take a step back from time to time to observe your thoughts instead of engaging with them. This habit can help you gain perspective and give your mind a much-needed break from the constant flow of ideas it is dealing with, allowing it to relax and rejuvenate.

Type As Should Leverage their Strengths

Having a Type A personality isn't inherently a negative thing. Type A personalities tread a fine line in the dance between ambition and well-being. Their drive for success can lead to remarkable achievements. However, it can also put them at risk for stress, burnout, and depression.

Understanding the complex interplay between personality traits and mental health allows you to leverage your strengths and mitigate your weaknesses. Remember, although pursuing success is commendable, it's equally not worth losing oneself in the process. Thus, make sure to practice what grants you mental balance and fulfillment. 

Want to know how to better leverage your strengths? 

Discover what you can learn about yourself with different personality tests here.