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In our hectic world, burnout is practically a given. To combat it, the quest for more energy sometimes feels like an obsession. Just look at the enormous success of the energy drink industry: By 2026, it is projected to exceed $86 billion.
The boom reflects the demand for quick fixes—and, increasingly, a misalignment between the pace of modern life and the way our bodies were built to function. It’s no wonder we’re exhausted: “Stress, a sedentary lifestyle, lack of sleep, screens, and nutritional deficiencies negatively impact the health of our mitochondria, the battery of our cells,” notes Dr. Adeline Richard, a specialist in functional medicine and longevity.
The consequences of living in a perpetual state of dysregulation are numerous—brain fog, mood swings, fatigue, and the risk of diseases are just a few of the adverse effects. But in a world that never slows down, our sympathetic and parasympathetic nervous systems are constantly out of whack.
Even worse, all this chronic stress and exhaustion can leave their marks on the face. From a physiological point of view, fatigue is associated with a rise in cortisol, the neuromediator that reflects our resilience to emotional or physical stress. “Excess cortisol in the skin increases inflammatory phenomena and immune dysfunction, contributing to premature skin aging,” explains José Ginestar, scientific director at Sisley Laboratories.
The burnout blues
Though the World Health Organization recommends a balance of exercise, diet, and sleep to support vitality, we all know this trio has its limits. If the body is already in a state of chronic stress, for example, intense workouts can actually worsen the condition. And, even if we are lucky enough to get our recommended eight hours of a night, many of us are probably lacking in the deep sleep required for true repair. “Each person is different, as are their responses to interventions that attempt to bring them back into balance,” notes Richard.
For women, getting back to balance can be particularly challenging. “Burnout in midlife women is influenced by a complex mix of life pressures: raising or launching children, managing a household, career demands, cultural expectations, and caring for aging parents—all while experiencing the very real physical changes from perimenopause and menopause,” notes double board-certified women’s health and hormone expert and certified functional medicine practitioner Dr. Sarah de la Torre of Respin Health. “Fluctuations in estrogen, progesterone, testosterone, and cortisol affect the whole body and can lead to sleep disturbances, mood changes, and a decline in mental focus, among other symptoms, adding to the already high stress of midlife. Many women are used to powering through and often normalize these symptoms, which increases the risk of worsening burnout.”
So, what’s a person to do? According to research, “the solution for burnout is complex” and often requires a multi-tiered approach. However, it’s also true that “self-care, social support, awareness or mindfulness, and self-efficacy are prime components to improve emotional intelligence and resilience.” With those factors in mind, here are some tips for getting the body and brain back to balanced and energized again—no crazy caffeinated beverages required.
3 ways to ease burnout
“Rebalancing calls for simplifying your life,” says de la Torre. “Recovery from burnout doesn’t mean doing more, but making small, consistent changes to help recharge.” To that end, she recommends making “space” in your life by saying “no” more often. “Say no to nonessential requests and stop saying yes out of guilt or obligation,” she advises.
Simplifying can also mean minimizing distractions. Instead of multitasking, “focus on doing one thing at a time and being present while doing it,” de la Torre advises.
Finding more space also means more time to reconnect—not just with the people who support and uplift you, but with yourself. De la Torre suggests “taking time to reconnect with your values and considering what really matters to you at this stage of life. Support your mind and spirit by exploring creative outlets and find ways to experience small moments of joy, peace, and inspiration that help refill your cup.”
If exploring creative outlets sounds trite, consider this: “Americans who rate their mental health as very good or excellent tend to engage in creative activities more frequently than those who rate their mental health as fair or poor,” reports the American Psychiatric Association. Best of all, the creative outlet doesn’t even have to be complex to be effective: dancing, crocheting, journaling, crafting, doodling, working on a puzzle, and even just listening to music can are all considered mood-boosting “creative” outlets.
It might sound obvious, but making time for quality rest can go a long way to easing burnout. “Quality” is the operative word here—and no, scrolling through TikTok during breaks from work doesn’t count. The goal is to minimize stimulation and let your dopamine reset by slowing down—a lot. “Carve out daily quiet time for yourself with minimal stimulation,” de le Torre says.
That means limiting anything that might put your body into fight-flight, including intense workout classes, which can further activate the body’s survival response and prolong nervous system dysregulation. “Rest and recharge the body by easing up on tough workouts for a while and focusing on slower, gentler movement like walking, stretching, or breath work,” de la Torre advises. And don’t skip out on wholesome nutrition, either—research shows there’s a connection between gut health and the vagus nerve, which is essential for nervous system regulation. “Nourish your body with whole, unprocessed foods, fiber, healthy fats, and plenty of protein, and aim to maximize rest,” de la Torre says.
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