Recognizing and Addressing Burnout

By Ulash Dunlap and Thuy Nguyen

Burnout is more common than many people think. It can impact anyone and often develops gradually when stress and demands accumulate over time. Caregiving responsibilities, work pressures, academic demands, and everyday life stress can all contribute to feeling emotionally and physically depleted.

Burnout is typically described as a state of emotional, physical, and mental fatigue. When someone is experiencing burnout, they may feel overwhelmed, disconnected from their work or relationships, and less able to manage everyday tasks.There are several common signs. Emotionally, burnout may show up as continual anxiety, loss of motivation, or increase in self-doubt. Physically, people often experience fatigue, headaches, or sleep difficulties. In daily life and work, burnout can appear as decreased productivity, withdrawal from colleagues or loved ones, or a sense of dread toward responsibilities that once felt manageable.

Many factors can contribute to burnout. Workplace pressures such as long hours, limited flexibility, or lack of recognition can take an effect over time. Balancing work responsibilities with family or caregiving roles can also create continual stress. In addition, internal pressures like perfectionism and the expectation to “do it all” often intensify the experience of burnout.If burnout goes unattended to, it can lead to short- and long-term impact on wellbeing. Chronic stress may increase the risk of anxiety or depression, strain relationships, impact physical health, and lead to dissatisfaction or withdrawal from work and other meaningful roles.

Burnout can be managed and prevented with intentional support and care. Prioritizing self-care through rest, nutrition, and movement helps restore balance. Mindful, gentle yoga poses and breathwork can be powerful forms of self-care, creating space to slow down, reconnect with the body, and calm the mind in order to restore balance.

Yoga breathing practices offer a simple yet effective way to influence the nervous system and shift the body out of the stress-driven “fight or flight” response (sympathetic activation) into the calming “rest and digest” state (parasympathetic activation). During the fight-or-flight response, we may feel overwhelmed, agitated, or panicked. The body responds automatically—muscles tighten, the heart rate increases, and breathing becomes fast and shallow. By gently slowing and regulating the breath with mindful awareness, we send signals of safety to the brain, helping to reduce heart rate, ease physical tension, and quiet mental agitation. Even a few minutes of intentional breathing can begin to settle the body and support emotional balance.

Three effective techniques for this are box breathing, alternate nostril breathing (Anulom vilom), and bee breathing (Bhramari). In box breathing, you inhale, hold, exhale, and hold again for equal counts (such as 4–4–4–4). This steady rhythm helps stabilize both the breath and the mind. Alternate nostril breathing is a traditional yogic practice in which you gently alternate inhaling and exhaling through each nostril, helping to balance the nervous system and improve focus. Bee breathing, or Bhramari, Bee breathing mimics the gentle humming sound of a bee on the exhale, creating therapeutic vibrations throughout the body and mind. When practiced regularly, these techniques can reduce stress, support emotional regulation, and help the body return to a state of ease more quickly after challenges. They are especially helpful during moments of anxiety or overwhelm, as well as at the start or end of the day, offering a natural and accessible way to restore calm and internal balance.

In addition to breathwork, gentle chair yoga offers an accessible way to release stress and tension, especially for those who spend long hours sitting or need a more adaptable practice. Seated Mountain Pose helps establish posture and grounding by encouraging an upright, steady spine and relaxed awareness of the breath. Seated Cat–Cow gently mobilizes the spine, easing stiffness and linking movement with breath to release built-up tension. Seated Side Stretch opens the sides of the body, stretches the obliques, lats and shoulders and supports deeper breathing, while Seated Spinal Twist helps gently wring out tension from the back and improve spinal mobility. Neck and Shoulder Rolls are also especially helpful for releasing tightness commonly held in the upper body due to stress or prolonged sitting. Together, these simple chair-based movements can be practiced anywhere and provide an immediate way to relax the body, reduce stiffness and tension.

Setting boundaries and learning to say no, when necessary, can protect your time and energy. Building supportive connections with friends and peers can provide encouragement and perspective. In some cases, seeking professional support from a counselor or healthcare provider can also be an important step toward towards healing and exploring your needs around burnout support and prevention.

Taking a moment for reflection can help you check in with yourself. Asking yourself, “Am I constantly exhausted, even after rest?” “Do I dread tasks that I once enjoyed?” These questions can help you recognize when it may be time to pause and seek support.

Burnout is not a personal failure. It is often a indication that something in our environment or expectations needs attention and care. With awareness, boundaries, and support, people can recover their energy and reconnect with the parts of life that matter most.