How Working Women Can Combat Burnout and Prioritize Rest

We get it. You’re busy. Your schedule is packed, and you barely have time to breathe, let alone indulge in long, elaborate self-care rituals. But guess what? Even the busiest New Yorkers have discovered a secret: small steps can make a huge difference. You don’t need to overhaul your entire life to combat burnout. Even tiny changes can add up and have a significant impact on your well-being.

In this article, we’ll share practical tips on combating burnout and making rest a priority. No matter how busy life gets, these simple yet effective strategies will empower you to take back control and find balance.

So, keep on reading and discover how you can create a more balanced and fulfilling life.

Understanding Burnout

Burnout isn’t just feeling tired; it’s a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress. Symptoms can include:

  • Feeling drained and lacking energy
  • Difficulty concentrating or feeling mentally foggy
  • Increased irritability and frustration
  • Loss of motivation and decreased productivity
  • Changes in sleep and appetite
  • Feeling cynical or negative about work
  • Withdrawal from friends and activities

Simple Strategies for Fighting Burnout

Breathe, Girl, Breathe!

Seriously, it’s that simple. When the stress starts piling up, take a few minutes to just breathe. Close your eyes, inhale deeply through your nose, fill your belly with air, and exhale slowly through your mouth. Feel the tension melting away with each breath. This mini-meditation activates your parasympathetic nervous system, the “rest and digest” mode, which counteracts the stress response.


 You can set a timer for 5-10 minutes or simply pause whenever you feel overwhelmed. Try incorporating deep breathing exercises into your daily routine, even when you’re not feeling stressed, to build resilience and prevent burnout.

Mind Your Mental Health

If burnout feels like it’s taking over, don’t hesitate to seek professional help. In fact, a mental health specialist NYC says that professionals are trained to help you understand and manage the symptoms of burnout. They develop coping strategies so that you can regain a sense of balance and well-being. They will also teach you relaxation techniques, mindfulness practices, and cognitive-behavioral strategies to help you reframe negative thoughts and develop healthier patterns of thinking and behavior.

Remember, seeking help is a sign of strength, not weakness. You don’t have to go through this alone. They are trained and equipped to support you on your journey to recovery.

Move That Body

Exercise isn’t just about looking good in those jeans; it’s a natural mood booster and stress reliever.  When you move your body, your brain releases endorphins, those feel-good chemicals that make you happier and more relaxed. You don’t need to hit the gym for hours; find an activity you genuinely enjoy. It could be a brisk walk in nature, a dance class, or a bike ride with a friend.

Aim for at least 20 minutes of moderate-intensity exercise most days of the week. You’ll be amazed at how much better you feel, both physically and mentally.

Sleep is Your Superpower

Who has time for sleep? But believe it or not, those 7-8 hours of quality sleep are essential for your overall well-being. During sleep, your body repairs itself, your brain processes information, and your energy levels recharge. Prioritize sleep by creating a calming bedtime routine: dim the lights, avoid screens an hour before bed, and enjoy a warm bath or read a book.

Make your bedroom a sleep sanctuary – cool, dark, and quiet. You’ll wake up feeling refreshed and ready to tackle whatever the day throws.

Find Your Fun

What makes you laugh? What makes you feel alive? Make time for those things! When we’re burnt out, it’s easy to get stuck in a rut and forget about the things that bring us joy. Schedule regular “fun time” into your calendar, whether it’s catching up with friends, trying a new recipe, or simply taking a long, relaxing bath.


 Reconnect with your passions and hobbies. By prioritizing activities that bring you joy, you’ll recharge your batteries and regain a sense of balance in your life.

So, make a list of activities that you find relaxing and enjoyable, and consciously incorporate them into your daily or weekly routine. Remember, taking care of your mental and emotional well-being is just as important as your physical health.

Closing Lines

So, it’s time to ditch the burnout and embrace your inner glow! Remember, you are not a machine. You are a vibrant, multi-faceted woman who deserves to feel energized, joyful, and fulfilled.  Go ahead and give yourself permission to slow down, recharge, and rediscover your spark.