If reading these questions made your eyes a little watery, you might be under a lot of stress - or even experiencing emotional burnout. If that’s the case, we’re truly sorry. It’s never too late to offer yourself the same care and empathy you so readily give to others, dear high-achiever.
April is recognized as Burnout Prevention Month, yet we all know that preventing burnout is easier said than done. Between high-pressure jobs, personal responsibilities, the struggle to stick to New Year's resolutions, and even the seasonal shifts, life can feel overwhelming. Sometimes, it’s everything at once.
There’s no shortage of articles on burnout, yet many of us still find ourselves facing it - often realizing something is wrong only when it’s too late. One reason for this is that early burnout symptoms (mood swings, headache, lack of energy, absenteeism) can be deceptive. They act much like a toxic ex - after a rough episode, they convince you that a small indulgence, like a sweet treat or a long walk, is all you need to reset. "It’s just a rough patch," you tell yourself. "I don’t have a problem - it’s just a minor inconvenience." But before long, the symptoms creep back in.
Remember: Denial is a river in Egypt, not a strategy for self-care.
A valid question arises - why do we deny for so long that we need help? Why do we lie to ourselves? The answer is both simple and deeply tragic: shame. The shame of appearing weak. The shame of admitting that we need support - not just from others, but even from ourselves.
If we look beyond the dictionary definition of shame as "a painful emotion caused by consciousness of guilt, shortcoming, or impropriety" (Merriam-Webster), we see that it runs much deeper. Shame often becomes a core belief that shapes our identity - the very way we see ourselves. And if your daily affirmations in the mirror sound like “I am strong, ”I can handle this,” and “I don’t need anyone,” then the mere thought of asking for help can feel frustrating, even threatening.
The illusion - yes, an illusion - that you “have everything under control” may slowly be unraveling your life, leading you straight into burnout. And the key thing to understand is that burnout doesn’t happen overnight. It’s a slow burn, much like a candle that seems steady at first but gradually melts away, leaving you drained before you even realize it. Along with exhaustion comes growing frustration - when things don’t go as planned, when your reactions don’t match your expectations, when control slips through your fingers despite your best efforts.
The relentless desire to grip life tightly, to prevent anything unexpected from happening, is deeply rooted in our evolutionary survival instincts. After all, it’s easier to prepare for a threat you can see coming than for something that blindsides you out of nowhere (like a storm breaking on a clear day or like stepping onto thin ice without knowing it - choose a fitting phrase). So yes, in a way, you can blame the tiger lurking in the bushes 100,000 years ago for your burnout today.
But here’s the real question:
Understanding that burnout doesn’t happen overnight is crucial - but so is recognizing that recovery isn’t instantaneous either. If avoiding burnout is a long-term process, then so is learning how to rest effectively.
The more we ignore our limits, the higher the price that we pay - physically, emotionally, and mentally. Yet, despite the evidence, many of us still resist slowing down. Why? Because we equate strength with endurance. But what if we’ve been defining strength all wrong? What if true resilience isn’t about how much we can carry, but about knowing when to set something down?
In many modern workplaces, long hours and skipping breaks are seen as signs of dedication and commitment, but not all cultures agree with this perspective. For example, in Scandinavian countries, work-life balance is highly valued and practices like fika (Swedish coffee breaks) and mandatory vacation time are used to maintain productivity without burnout. This contrasts with other environments where hustle is often celebrated at the expense of well-being.
The key difference between these approaches lies in how rest is treated. In cultures that prioritize rest, people not only work hard, but they also do so more efficiently, with increased creativity, resilience, and long-term success. If we admire high performance, perhaps we should reconsider the factors that contribute to it.
The truth is, many of us don’t actually know how to rest. We think we do - by binge-watching a show, scrolling endlessly, or squeezing in a quick nap - but ...
Real rest goes beyond mere distraction.
If we don’t learn how to recharge properly, burnout becomes an inevitable cycle rather than a rare setback.
After a quick surfing it is more than evident that you will find 101 ways to rest, and some of them really work. With so many recommendations on how to do it properly, it’s easy to feel overwhelmed. But not all forms of rest are created equal. In fact, trying something entirely new might not always provide the relief you're looking for. This is because unfamiliar activities, while engaging, require cognitive effort - something already depleted when you're burnt out. This underscores the importance of engaging in familiar, low-stimulus activities to promote effective rest.
So if new activities aren’t always the answer, what is? The key lies in understanding what’s draining you in the first place. Burnout isn’t a one-size-fits-all experience - some people are mentally exhausted, others emotionally overwhelmed, and some physically drained. By identifying the primary source of exhaustion, you can tailor your rest strategy for maximum impact. Once you’ve seen what’s depleting you, you can focus on the type of rest that will help the most. Here’s a breakdown of different forms of rest and how to incorporate them into your routine
* Adequate sleep is essential for physical health, aiding in muscle repair, memory consolidation, and hormone regulation. The rules are simple - cold room, black out curtains or mask, 8 to 10 hours of sleep and 1 hour without any screen before bed.
(If you want a deeper dive into sleep science, check out Andrew Huberman’s -Toolkit for Sleep)
* Sauna (if advisable for your overall health condition). Beyond pleasure and relaxation, emerging evidence suggests that sauna bathing has several health benefits, which include reduction in the risk of vascular diseases such as high blood pressure, cardiovascular disease (CVD), stroke, and neurocognitive diseases. The physiological responses produced by an ordinary sauna bath correspond to those produced by moderate- or high-intensity physical activity such as walking. (Laukkanen et al., 2018)
* Constant exposure to negative news can lead to increased stress and anxiety. Limiting such exposure allows the mind to rest and reduces cognitive overload. If something really imports will help the information will get its way eventually from one source or another, so can guilt free skip this part of your routine for the week or two, to give yourself enough time to truly recharge.
* Expressing emotions through conversations with the people your trust or journaling can alleviate emotional burdens. This practice promotes emotional clarity and reduces stress. If you prefer the second option here is an idea for not so basic starting prompt:
What is something you’ve been pretending to be okay with but you know deep down it’s not serving you?
* Loud car noises, bright lights, crowded places … Participating in mindfulness activities, such as deep breathing, can help reduce stress and promote relaxation. A paper published by the journal MDPI on behavior and science states that resting, including mindfulness, can aid in learning and thinking more effectively. (MDPI, 2023)
Burnout isn’t a badge of honor - it’s a warning sign. The truth is, rest isn’t something we ‘earn’ after pushing ourselves to the brink; it’s something we need in order to sustain the very things we care about. Strength isn’t measured by how much we can endure, but by how well we protect our energy, set boundaries, and prioritize recovery. So, ask yourself: Are you waiting for burnout to force you to stop, or will you choose to rest before you have no choice?
"We have toprotect our mind and our body, rather than just go out there and do what theworld wants us to do.” - Simone Biles - 11 times Olympic Medalist