Anup Chouhan's Key Ideas from Burnout
by Emily Nagoski, PhD, Amelia Nagoski, DMA

Stress is a physical response, and your body needs to complete the "stress cycle" to return to a state of calm. If the cycle isn’t completed, stress builds up, leading to burnout.

The key problem is that many of us don't finish the stress cycle. If you don't take action to release the stress (like exercise, deep breathing, or other calming activities), it lingers in your body and mind.

Emotions are a natural response to stress. It’s important to express and process them (like crying or talking about them) to release tension and complete the stress cycle.

• Being kind to yourself is crucial. Judging yourself for feeling stressed or burnt out only makes things worse. Self-compassion helps reduce stress and boosts resilience.
• If you’re looking for support and a place to talk through your stress, check out the Inspire Hub Discord server. It’s a positive space where you can share, connect, and find encouragement from others going through similar experiences.

Having a support system, whether friends, family, or coworkers, is essential for dealing with stress. Strong relationships help buffer against the effects of burnout.

Sleep, relaxation, and proper rest are vital to recover from stress. Without enough rest, it’s almost impossible to complete the stress cycle or prevent burnout.

Many women face unique stress because of societal pressures to be constantly caring, giving, and nurturing (called “human giver syndrome”), which can lead to burnout. Balancing giving and receiving is essential.

Setting boundaries—saying "no" when you need to—is a key strategy to protect yourself from burnout. Without boundaries, you risk taking on too much and burning out faster.

Recovery from burnout isn’t just about “doing less.” It’s about finding ways to complete the stress cycle, honor your emotions, seek support, and practice self-care to heal and restore energy.

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