Burnout Isn’t A Business Plan

AHHHHHH!!!!
Yep…this year is stacking on fresh challenges and unexpected hurdles like it’s trying to win an Olympic medal. But hey—if we’re growing, evolving in our careers, and stepping into the best version of ourselves, then stress is part of the package. Instead of resisting it, let’s break down what stress really is—and more importantly, how to manage it so it doesn’t manage you.

Where do you hold your stress?

Stress loves to camp out in our bodies. Maybe it’s your neck, maybe your gut, maybe that annoying twitch in your eye (we’ve all been there). Physical symptoms—tight shoulders, headaches, stomach issues—are usually the first red flags. But here's the deal: running to the chiropractor or taking an Epsom salt bath is just temporary relief. The real work? Building habits that help you process your stress, not just mask it.

Story Time!

When I was 12, I started getting hormonal migraines. (Fun times.) My mom went into superhero mode—connecting me with neurologists, exploring Eastern medicine, and introducing me to Biofeedback. It taught me how to recognize the physical signs before things got out of control. My parents weren’t into the idea of slapping a Band-Aid on the issue with medication—they wanted me to heal from the inside out. I learned to listen to my body: drink water, go for a run, breathe. That awareness? Total game-changer.
Self-awareness is Step 1.

Why You Stressin’?

Let’s simplify stress into three buckets:

1. Mental/Emotional Stress – triggered when people or situations push us out of our comfort zones, causing us to overreact or spiral emotionally.
2. Physical Stress – intense workouts, manual labor, lack of rest…all take a toll on your body.
3. Hormonal Stress – internal imbalances, especially common (and often more intense) in women, can amplify everything.

Here’s the kicker: stressors rarely show up alone. You might be overwhelmed at work (mental), hitting the gym too hard (physical), and dealing with a hormonal rollercoaster (yep, triple threat). And that combo? It’s like a stress smoothie—only no one wants to drink it.

D.O.S.E. Your Body With the Good Stuff

These are your four "happy hormones"—they're not just buzzwords, they’re biology.

• D – Dopamine (motivation, reward-seeking): Achieved through music, crossing things off your to-do list, setting and crushing goals, trying something new.
• O – Oxytocin (connection, bonding): Hugs, meaningful convos, pet cuddles, shared laughter, even smiling at a stranger.
• S – Serotonin (mood regulation, self-esteem): Sunshine, nature walks, massages, practicing gratitude.
• E – Endorphins (pain relief, pleasure): Laughter, dancing, exercise, sex.

Each plays its own role—but they work best together. Neglect one and the balance tips, making it harder to handle stress with grace.

What Stress Does to Your Body

Stress sets off your internal alarm system. The brain sends signals to activate the fight-or-flight response, ramping up adrenaline and cortisol. That leads to:

• Faster heart rate
• Shallow breathing
• Spiked blood sugar
• Slowed digestion
• Muscle tension

Long-term? It weakens your immune system, fuels inflammation, messes with your sleep, and drains your cognitive function and mood. So yeah…not ideal.

So What Can You DO About It?

First things first:
“If you don’t like something, change it. If you can’t change it, change your attitude.” – Maya Angelou.
Mindset is your power tool. Adaptability is your superpower.

Then, take action:

✅ Go for a walk with your dog or a friend.
✅ Blast some music and have a solo dance party.
✅ Hug someone. (Yes, it really helps.)
✅ Meditate or just breathe deeply for 10 minutes.
✅ Choose a fun, energizing workout.
✅ Hydrate like it’s your job.
✅ Eat nourishing food. (Being hangry = extra stress.)
✅ Prioritize sleep like your life depends on it—because honestly, it does.

What NOT to Do (Seriously, Stop These):

🚫 Don’t crawl into bed and shut the world out.
🚫 Don’t reach for alcohol.
🚫 Turn off the TV and step away from the doomscrolling.
🚫 Don’t isolate yourself—connection heals.

Stress and Goal Performance:

Let’s be real: stress doesn’t just affect our bodies—it affects our performance. If you’re someone who’s always striving for more—whether that’s crushing goals at work, building your business, or personal development—you’ve probably noticed that stress can quickly become a productivity killer. It impacts focus, creativity, and decision-making skills. But here’s the thing: stress management isn’t just about feeling better—it’s about performing at your best.

When you’re constantly under stress, your body’s fight-or-flight response is firing off cortisol and adrenaline, which may give you a short-term boost, but over time, this actually diminishes your ability to focus and make high-quality decisions. This can lead to:

• Decision fatigue: when stress overwhelms your mental clarity, making every choice feel like a mountain to climb.
• Decreased creativity: stress limits the brain’s ability to come up with innovative solutions or think outside the box.
• Physical burnout: over time, high stress levels leave you physically drained, which directly impacts your work ethic and efficiency.

But the opposite is also true: when you manage stress effectively, your performance improves across the board. Your brain works better, your energy levels are more stable, and your ability to stay focused and push through challenges increases.

Stress Management is Your Performance Strategy

To hit your big goals—whether in business, health, or personal growth—you need to manage your stress like it’s your secret weapon. Here’s how:

• Mental clarity: When you’re in control of your stress, you can think with clarity, prioritize tasks, and avoid unnecessary distractions.
• Sustained energy: Managing your stress keeps your physical energy up, so you’re not constantly burning out and crashing.
• Stronger resilience: Stress management builds resilience, so when life throws curveballs (and trust me, it will), you bounce back quicker and more powerfully.

Think about it: you can’t possibly achieve your most ambitious goals if you’re constantly battling mental burnout or physical exhaustion. Learning to manage your stress isn’t just about feeling good in the moment—it’s about creating a foundation for long-term success.

Life is stressful. That’s not a flaw in the system—it’s part of the design. But stress doesn’t have to control your story. The key is building awareness, creating rituals that restore you, and choosing to respond instead of react.

So, the next time stress starts creeping in, remind yourself that taking a moment to reset isn’t a waste of time—it’s a critical part of staying sharp, focused, and on track to crush your goals.

You’re not here just to survive the chaos—you’re here to thrive through it.

So the next time stress knocks, don’t panic. Breathe, move, connect, and remind yourself:
You’ve got tools. You’ve got power. You’ve got this.

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