Beating Burnout: Proven Wellness Practices that Make a Difference

Feel like you need to take a nap that lasts 2 to 5 business days? You might be experiencing burnout.

As the demands of modern life continue to pile up, stress levels tend to spike, leaving many of us mentally and emotionally drained. Add to that the daily hustle of work, caregiving, and juggling our many responsibilities, and it’s no surprise that burnout is more prevalent than ever.

Sound familiar? Don’t worry, we’ve got you. Our new Beating Burnout Collection—full of on-demand wellness and fitness classes—is designed to help you stay ahead of stress and exhaustion. Learn more about this collection and how to avoid and overcome burnout below. Plus, hear top tips from Melody D., obé’s director of programming and obé instructor and entrepreneur Katherine M.

Is Burnout Real?

You may be surprised to learn that burnout is now officially recognized by the World Health Organization (WHO) as an ‘occupational phenomenon.’ Read: It’s a real thing. If you’ve ever experienced it, you’ll know how real it can be.

Burnout, according to WHO, is “stress that has not been successfully managed.” Melody adds to this: “It’s a state of emotional, mental, and physical exhaustion caused by prolonged stress, often due to work, caregiving, or other demanding responsibilities.”

What does burnout feel like? “It’s more than just feeling tired—it can lead to feelings of detachment, a lack of motivation, reduced performance, and even physical symptoms like headaches or digestive issues,” says Melody. 

Burnout is no bueno. It can leave you feeling drained, depressed, and defeated. But the good news is that you can beat burnout by implementing some simple strategies. Keep reading.

Are Women at Greater Risk of Burnout?

“Women’s bodies operate on a 28-day cycle, yet they’re held to the same standards as men, whose bodies operate on a 24-hour cycle. This disparity leads to significant sleep deprivation, especially during the luteal phase, making burnout even more likely,” says Katherine. 

And there’s a cumulative impact of societal expectations: “Women are often expected to carry the physical burdens of work and motherhood, or both, alongside the mental load of managing themselves and their families,” Katherine adds. It’s this combination of physical and mental exhaustion that’s a major driver of burnout.

Beating Burnout Holistically

Avoiding burnout isn’t just about taking breaks from your laptop or booking a last-minute spa day—it’s about creating a balanced, sustainable daily routine that prioritizes your mental and physical well-being.

“If you want to beat burnout, it starts with finding balance and prioritizing self-care,” says Melody. Studies show that adopting a holistic approach to burnout seems to be the most effective. That involves incorporating activities that target your mental, physical, and emotional well-being to lower stress across the board. It’s important to remember that stress isn’t always just mental—overdoing it with exercise or any other aspect of life can also contribute to burnout.

Practical Ways to Beat Burnout Holistically

• Move your body, often: “Exercise helps release endorphins, which reduce stress and improve mood,” says Melody. Strength training, yoga, and walking are great ways to stay active without overloading your system.
  
• Track your mood: Using tools like obé’s mood feature helps you spot patterns in how you’re feeling, so you can catch early signs of burnout and take action before it gets worse. Melody emphasizes, “Mood tracking helps you recognize when you’re overwhelmed and in need of rest.”
  
• Get those Zzz’s: Quality rest is essential for recovery. Aim for 7–9 hours of sleep per night to allow your body and mind to rejuvenate. Katherine stresses the importance of sleep for women especially, explaining, “We need significantly more rest than we’re often able to get in today’s fast-paced world, especially during certain phases of our cycle.”
  
• Breathe, meditate, and be mindful: Just a few minutes of breathwork or mindfulness can calm your nervous system and give your mind the break it needs.
  
• Set small, manageable goals: Break down overwhelming tasks into smaller, achievable steps. Whether it’s work or fitness, taking things one step at a time helps you stay on track without feeling overwhelmed.
  
• Seek balance above all things: It’s essential not to overexert yourself in one area. Too much of anything (yes, even the good stuff like exercise and social activities!) can result in burnout, so balance things out with rest, alone time, and recovery.
  
• Try something new: Ever heard of hormetic stress? This refers to small, controlled amounts of stress that help you build resilience over time. Think cold plunges, saunas, or intermittent fasting. These practices can boost circulation, improve mood, and enhance recovery by stimulating your body’s stress response in a healthy way.
  
• Lean on your circle: Burnout can lead to self-isolation, but get back out there because your circle cares about you, and you deserve to feel supported! Prioritize spending time with loved ones or being part of supportive communities (your obé fam!). Positive social interactions can reduce stress and promote emotional well-being.
  
• Fuel your body: Studies show that burnout is associated with less-than-ideal eating habits like stress eating or restriction. Take care of yourself by nourishing your body. Katherine recommends starting small: “Commit to cooking one balanced meal a day. Even swapping one cup of coffee for matcha a few times a week can help you feel more energized and balanced.”

This approach to beating burnout covers all the bases, as Melody explains: “Combining fitness, mood tracking, and mindful activities like meditation or journaling ensures you pay attention to both your body and mind, promoting long-term wellness and resilience.”

Melody and Katherine’s Personal Pro Advice to Beat Burnout

As working professionals and wellness advocates, both Melody and Katherine know burnout firsthand and have developed habits that help them stay balanced.

Melody’s Tips:

1. “Regular exercise is my go-to for managing stress—it’s amazing how a quick run or a few minutes of strength training can reset my energy and focus.”
2. “I also track my mood and energy levels. When I notice a downward trend, I know it’s time to take a step back and prioritize rest. Something as simple as taking a walk in nature or practicing mindfulness can recharge me.”
3. “I’ve recently begun practicing daily breathwork; even just three minutes helps reset my nervous system.”

Katherine’s Tips:

1. “I prioritize my own health, setting hard lines with myself to make sure I’m listening to my body. Sometimes that means a full day off where I don’t answer emails or work at all.”
2. “I remind myself that burnout isn’t worth the risk—if you don’t make time for your health, your body will make time for it, often in the form of illness.”
3. “Start small when making lifestyle changes. Find one or two habits that feel achievable, and then build from there.”

The Beating Burnout Collection

obé’s new Beating Burnout collection is a thoughtfully curated mix of strength, cardio, yoga, and mindfulness classes designed to help you manage stress and improve your mood. As Melody explains, “Strength and cardio workouts release mood-boosting endorphins and reduce stress, while yoga and mindfulness help calm the mind and promote relaxation.”

By combining these physical and mental practices, the collection offers a complete toolkit for preventing burnout. Whether you’re feeling overwhelmed by work, life, or the added pressures of election season, these classes are here to help you reset and recharge.