Burnout Isn’t in Your Head—It’s in Your Body (And Here’s the Fix)

Lately, have you been constantly overreacting to something small? Like…

Nothing makes you happy. You’re falling behind. You’re snapping at things that shouldn’t bother you. You feel stuck in the same patterns, and no matter what you try—you still feel like crap. If that’s you, I want you to hear this:

You’re not broken. You’re burned out.

If you're thinking, "Duh, I know that! But I still can't move past it," it's because you're trying to think your way out of it—instead of dropping into your body. But let’s not get ahead of ourselves. First, let’s understand what burnout is.

And spoiler: it’s not just about being tired of your job or family.

So, what is burnout?

Burnout isn’t just “I’m tired” It’s what happens when everyday stress layers over years of unprocessed emotions, your body has quietly been carrying. And trust me—we all carry stuff.

Imagine every emotional hit you’ve taken as a rock your body is holding on.

The sting of a failure. The heartbreak that still aches. Anxiety about being judged. Years of people-pleasing. Being the strong one for everyone, all the time. Now imagine carrying all those rocks… everywhere you go. We’re walking around with a backpack full of rocks.

When a small thing goes wrong—our body isn’t reacting to just that situation. It’s reacting to all of it. 😭

Even when our brain says, “I’m fine,” our body is often quietly screaming, “Nope, we are NOT okay.” It shows up in our neck muscles tensing, our chest tightening, and our breath becoming shallow. It creeps into our mind through negative thought spirals, self-doubt, irritability, exhaustion, brain fog, or sometimes... just plain numbness.

That’s our nervous system yelling: “Hey! We’re overloaded down here!” And when we ignore those signals? Those rocks just pile higher, leading to … actual physical symptoms.

💡 Did you know - 75% of physical illness is stress-related.

What do we do now?

Let’s be honest—you’ve already tried a lot of things. And if you’re here, reading this blog, it probably means nothing has fully clicked yet. Here’s the good news: You don’t have to do a lot. It’s better to start small. We have to work with the body, not against it.

You don’t need a 90-minute workout or a silent retreat. You need 10 minutes. 🤯

Yes! 10 intentional minutes of movement can change our emotional state. Movement is one of the fastest, most effective ways to shake off those emotional rocks. So we need to stop thinking we can “mindset” our way through it. We need to drop into the body and move!

Why does movement work better than the mind?

Movement boosts dopamine and serotonin, and activates the parasympathetic nervous system—the one that calms and restores. As the body lets go of tension, the mind makes space for clarity, optimism, and ease.

"Stanford researchers found that just 10 minutes of movement improves your problem-solving by 12%.  It literally makes your brain work better."

But we often hesitate, thinking we need an hour-long workout or a full yoga class to feel better. While those are powerful tools, the truth is—we don’t always have the time. And if you’re anything like me, it’s easy to stay stuck in your head because the body is tired and doesn’t want to be pushed.

We have to be gentle. Start small. Focus on releasing some of those heavy rocks first and gaining clarity before tackling the bigger burnout.

What can you do right now to feel better?

1. Dance it out

Pick a song you love. Hit play. Move however you want. No mirrors. No judgment. Just move. Let the energy and stuck rocks move through and out of you. I promise you will notice the difference!

2. I don't like dancing!

That's okay! Do 10 squats + 10 burpees + 1 minute plank. Repeat this circuit 3 times and remember to inhale & exhale loudly. Focus on your breath - it will create dynamic energy within your body, move those rocks out and make you feel powerful.

3. Walk it off

Step away from the screen. Walk around the block, or pace in your hallway. A physical shift in the environment provides new stimuli for the body & mind. Walking will move the tension from the chest to the feet, eventually releasing it.

4. Try a short yoga flow

Even a few stretches or a 10-minute YouTube video can reconnect you to your breath and body. A vinyasa flow or sun salutation video is your best bet as it will move the spine and regulate the nervous system!

5. Somatic shaking

Set a timer for 60 seconds. Shake your arms, legs, shoulders, hips, back—everything. Do jumping jacks and twists. Pause for 30 seconds and then repeat. You’ll feel silly at first, and that's the point! Connecting to the childlike curiosity will also release the rocks, and you’ll feel amazing.

And hey—if even that feels like a lot right now…

I see you. I’ve been there. Start with a tiny shift: Roll your shoulders. Twist your spine. Stretch your neck. Stand tall for 10 seconds. Even the smallest movement tells your nervous system: “We’re okay. We’re coming back home.”

Before you go, let's remind ourselves:

You don’t need to be perfect. You don’t need to “have it all together.” You just need 10 minutes and the courage to move differently. Burnout isn’t about what’s wrong with you. It’s about what’s stuck in you. Movement is how we start to get unstuck.

So tell me👇🏽 How will you move today?