Breaking Free from Burnout

In today's fast-paced world, burnout has become an all-too-common issue. Many of us are caught in the hustle culture, pushing ourselves to do more, achieve more, and work harder—often at the expense of our well-being. In a recent episode of the It's Your Choice podcast, I sat down with Eva ZobianWolf, a registered nurse, certified yoga therapist, and wellness advocate, to discuss burnout, stress management, and the healing journey.

The Problem with Hustle Culture

I opened the discussion by addressing the growing issue of burnout. "Many people are experiencing burnout because of the 'hustle culture.' It went from having a side gig to 'do more, do more'—and now people are exhausted," she explained. Many individuals, especially those in high-pressure careers, push through stress and ignore their body's signals, leading to physical and emotional exhaustion.

Having personally experienced burnout in her nursing career, Eva emphasized that ignoring these signs comes at a cost. "Our body gives us feedback every single day through how we eat, sleep, breathe, and move," she said. "We get into trouble when we're so disembodied that we stop paying attention."

Listening to Your Body

One of the most powerful insights Eva shared was the importance of tuning in to our bodies. Often, we mask symptoms of stress with quick fixes—medications for headaches, caffeine for fatigue, or pushing through discomfort rather than addressing the root cause. "If you're constantly pushing through stress and ignoring your body's signals, one day it will simply revoke your decision-making privileges," she warned.

Many people don't realize that chronic stress manifests physically. "The pain in the shoulder, the pain in the lower back—these are signals telling us to take a break, to move differently, to breathe better," Eva explained. Yet, in our busy lives, we tend to ignore these early warnings until they escalate into more serious health issues.

The Role of Nutrition and Movement

We also discussed how nutrition and movement play critical roles in stress management and overall health. "We are what we eat," I pointed out. "If we keep feeding our body junk, how can we expect to feel good?"

Eva expanded on this, explaining how the gut microbiome affects our health. "Our gut is an ecosystem that changes based on what we eat. If we consume a lot of processed foods and sugar, the bacteria thrive in our system. And when we try to break the habit, that bacteria fight back, making us crave unhealthy foods even more."

Similarly, movement is essential—not just for physical health but also for mental well-being. "You don't have to do an intense workout," Eva reassured. Simply stepping outside, taking a walk, feeling the sun on your skin, or listening to the sounds around you can reset your nervous system."

The Power of Breathing and the Pause

One of the most impactful takeaways from the conversation was Eva's emphasis on breathing techniques and mindfulness. "Breathing is one of my favorite tools," she said. "A deep breath in and a long, slow sigh out can reset everything."

She introduced a simple yet effective technique called the pause. "Before you react—whether it's walking into a room, transitioning between tasks, or responding to stress—just stop for a moment," Eva advised. "Take a deep breath in, and let out a slow, deliberate exhale. This helps reset your nervous system and brings you back to the present moment."

I noted how easy it is to snap at loved ones when stressed and overwhelmed. "Unfortunately, when we are burnt out, it is very easy to react impulsively, and then we feel bad afterward." The pause technique provides an opportunity to regain control over our reactions.

Setting Boundaries and Digital Detox

Another key factor in managing stress is setting boundaries. In today's hyper-connected world, constant notifications and screen time can keep us in a state of heightened tension. "If you can see it or hear it, it activates your nervous system," Eva explained. She suggested simple changes, such as putting devices in another room for a while or setting limits on screen time to allow the brain to rest and reset.

Finding Balance and Joy

Eva shared her journey from burnout to balance, recalling when she realized she had lost her joy. "I looked at my husband and said, 'I don't laugh anymore. I'm not fun to be around. And it's not you, it's not the kids—it's me,'" she admitted. That realization led her to explore yoga therapy and holistic healing.

Today, Eva advocates for a balanced approach to life—one where we listen to our bodies, nourish ourselves properly, breathe deeply, and set healthy boundaries. "Your body is your temple," Sally concluded. "If you don't take care of it, it can't take care of you."

As we navigate our daily lives, let's take inspiration from Eva's words and start making small, mindful changes. Whether it's pausing before reacting, taking a deep breath, going for a short walk, or being more mindful of what we eat, every little step helps us break free from burnout and reclaim our well-being.

Watch the full podcast episode on YouTube.