1. Often they are interchangeable.
Both THE PRESENT PERFECT and THE PRESENT PERFECT CONTINUOUS talk about something which started in the past and:
either has a result in the present: He has lost his job (i.e. he’s unemployed now). I have been partying all weekend, so I’m feeling pretty tired now.
or is still happening now: We have been building an extension to our house (and we haven’t finished yet)
Often they are interchangeable.
However:

2. THE PRESENT PERFECT TENSE
Is used:
to emphasise the result:
I have phoned all my friends and they are coming to the party.
to say how much you have done:
I have cooked three pizzas.
to give the idea that something is more permanent (and may be accompanied by a time expression which shows this):
He has worked in this shop all his life.
I have always lived here.
when we want to say how many times something has been repeated:
I have invited her two or three times but she always says she’s busy.

3. THE PRESENT PERFECT CONTINUOS TENSE
Is used: 
to emphasise the activity:
I have been phoning my friends (that’s why I haven’t done my homework)
to say how long you’ve been doing something:
I have been cooking all afternoon. 
to give the idea that something is temporary (and may be accompanied by time expression which shows this):
I have been working here for the last two months until I go to the university.
We have been eating dinner in the garden while the weather has been so warm.

4. Remember: state verbs are not normally used in the continuous!
when we want to emphasise the process of change over a period of time and that these changes are not finished:
Your English has been improving tremendously since you started doing your homework!
Remember: state verbs are not normally used in the continuous!