Use your body to help you beat burnout

Photo by Daniel Cheung on Unsplash

Star Wars. Sci-fi. Neuroscience. Theory. Data. Empathy. Connection. That's a rough summation of me — and I suspect parts of it describe many of you. I call the intellectual, analytical part of myself my "body-less brain." And I love that part of me. It's what makes many of us high achievers.

But what if that very focus on intellect leaves us disconnected from what's happening in our bodies — and less able to recognize the early warning signals of burnout?

The brain-body connection we keep ignoring

We often discount how what happens in our brains translates to our emotions and, ultimately, our bodies. That stomach in knots before a big meeting? The insomnia at 3am? The sudden tension in a conversation that seemed trivial? Chances are, your brain is processing something hard — and your body is processing it too.

Why this matters beyond discomfort

The Mayo Clinic has documented that unaddressed burnout contributes to heart disease, high blood pressure, type 2 diabetes, and increased vulnerability to illness. Paying attention to what your body is telling you is not optional. It's one of the earliest interventions available.

Stopping the stress cycle — what actually works

In Burnout by Emily and Amelia Nagoski, the authors describe several science-backed techniques for interrupting the stress cycle. The key insight: your body needs to complete the stress response, not just think your way through the stressor.

1 Vigorous exercise (20–30 minutes)

Running, dancing, a brisk walk, squats, lifting — anything that gets your heart rate up. This is the most effective method. Even when you're exhausted, even when you don't feel like it.

2 A 20-second hug

Hugging someone you love for a full 20 seconds — not a quick squeeze — also helps complete the stress cycle. It sounds small. The research says otherwise.

3 Progressive muscle tension and release

Tense every muscle in your body for 10 slow counts. Then release completely. This gives your nervous system a way to discharge the tension it's been holding.

4 Creative expression

Painting, sewing, singing, playing an instrument, sculpting — creative engagement engages a different part of the brain and gives stress somewhere to go.

Knowledge is good. The real power comes from doing what you know. Which one will you actually try this week?

A question to take with you

What is your body telling you right now that your intellect has been overriding? What would it look like to actually listen?

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If you're tired of living overwhelmed, burned out, and running on empty — and you're ready to do something different — RESET was built for this. It's a 4-month group coaching experience that helps leaders address the patterns driving their exhaustion.

See if RESET is right for you →

Not tips. Not a list of habits. Real work, alongside real people, that builds lasting change.

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Carolon Donnally, MSOD, PCC

Burnout Resistance Coach · Trainer · Strategic Organization Consultant

Carolon helps high-achieving leaders and mission-driven organizations do great work without burning themselves or others out. She is a former Head of Leadership Coaching at the IRS, holds an MSOD from Pepperdine University, and is an ICF PCC credentialed coach. Her work is grounded in 20+ years of real-world experience — and her own experience on the other side of burnout.