Finding Balance: Tips for Managing Stress and Avoiding Burnout

Let’s have a heart-to-heart about something we’ve all dealt with—stress. And not just the everyday stress of juggling your responsibilities, but the kind of stress that leaves you feeling completely drained and on the verge of burnout. Whether it's work deadlines stacking up, taking care of your loved ones, or simply trying to keep up with the never-ending to-do list, it can feel like life is a never-ending race. But here’s the thing: you don’t have to do it all, at least not at the expense of your health. Finding balance is the key, and it starts with making small shifts to manage stress before it takes over.

‍

So, how do we do it? First, let’s talk about awareness. I know it sounds simple, but sometimes we don’t even realize what’s stressing us out until we’re feeling overwhelmed. Taking a step back and recognizing what’s weighing you down is the first step to getting a handle on it. Maybe it’s a demanding boss or a packed schedule that doesn’t leave room for you. Once you identify those triggers, you can start to make small adjustments, like saying no to that extra project or creating a more organized schedule. The American Psychological Association (APA) reminds us that acknowledging stressors is the key to figuring out how to manage them better (APA, 2020).

‍

And listen, when you start to feel that tension creeping in, it’s not just your mind that suffers—your body does, too. We all know how it feels to be mentally tired but still tossing and turning at night. That’s where practicing mindfulness or even just pausing for a few deep breaths can really help. Taking a few moments to focus on your breathing or even doing a quick body scan can work wonders in calming your mind and giving your body a chance to relax. According to Full Catastrophe Living by Jon Kabat-Zinn, these mindfulness techniques are more than just quick fixes—they can help rewire your brain to better handle stress (Kabat-Zinn, 1990). So next time you're feeling frazzled, try closing your eyes and just breathe.

‍

Now, let’s get real about something we often overlook: boundaries. How many times have you said “yes” to something when every part of you wanted to say “no”? It’s okay to admit it—I’ve been there too! Setting boundaries isn’t about being selfish; it’s about protecting your time and energy. The Journal of Occupational Health Psychology found that when we don’t set boundaries, we end up feeling even more stressed and unsatisfied at work (Ten Brummelhuis & Bakker, 2012). So, if that means not answering work emails after 6 PM or declining a social invite when all you want is a night in—do it. Trust me, your mental health will thank you for it.

‍

And speaking of mental health, let's not underestimate the power of good sleep and regular movement. You’ve probably heard it a million times, but getting a solid night's sleep can make all the difference in how you handle stress. A good seven to nine hours of rest can reset your brain and body, leaving you more prepared to take on the day. Research published in Sleep Health tells us that sleep not only impacts mood but can also make you more resilient to stress (Hirshkowitz et al., 2015). On the flip side, moving your body—even just a 10-minute walk—can release those feel-good endorphins that instantly lighten your mood. Exercise has been shown to reduce anxiety and boost energy, according to the Mayo Clinic (2021), so even if you're strapped for time, a quick stretch or jog around the block can help bring you back into balance.

‍

But let’s not forget—sometimes we need more than just tips and tricks. Having a support system is everything. Whether it’s your bestie who always knows how to make you laugh or a coach who can help guide you through tricky situations, having someone in your corner makes the world of difference. Research shows that social support is a major buffer against stress (Cohen & Wills, 1985). If you’re feeling overwhelmed and need a little more guidance, this is where Nitalittlemore Coaching comes in. We offer personalized coaching to help women like you find that elusive balance, prioritize self-care, and navigate life’s stressors with more ease. Book a discovery call today, and let’s get started on creating a life where you come first.

‍

So here’s the bottom line: finding balance and avoiding burnout isn’t about perfection. It’s about making small, intentional changes that protect your peace and allow you to thrive. Whether it’s taking that deep breath, setting boundaries, or making time for sleep and movement, these steps will help you manage stress and live a fuller, healthier life.

‍

Until next time, keep thriving, keep breathing, and keep shining! 🌟

‍_______________________________________________

‍

References

‍

American Psychological Association. (2020). Stress in America 2020: A national mental health crisis. Retrieved from https://www.apa.org/news/press/releases/stress/2020/report

‍

Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. *Psychological Bulletin, 98*(2), 310-357.

‍

Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Ware, J. C. (2015). National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary. *Sleep Health, 1*(1), 40-43.

‍

Kabat-Zinn, J. (1990). *Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness*. Delacorte Press.

‍

Mayo Clinic. (2021). Exercise and stress: Get moving to manage stress. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

‍

Ten Brummelhuis, L. L., & Bakker, A. B. (2012). Staying engaged during the week: The effect of off-job activities on next day work engagement. *Journal of Occupational Health Psychology, 17*(4), 445-455.

‍