Chapter 2
Burnout prevention
“The best self-care is not a manicure. It’s getting enough sleep, moving your body, and saying no.”
— Brianna Wiest
Move your body to move stress out
Physical activity is the fastest way to complete the stress response.
You don’t need a gym, dancing in your kitchen counts.
Let yourself feel the full emotion
Suppressing stress makes it stay stuck.
Crying, laughing, or venting, let it move through you.
Use “micro-rest” during the day
A 5-minute walk or stretch can reset your nervous system.
Your brain doesn’t need long breaks—just real ones.
Practice non-doing
Seppälä suggests unstructured time is essential.
Staring at a wall isn’t laziness, it’s recovery.
Sleep is emotional first aid
Lack of sleep weakens emotional control.
Sleep protects your boundaries, patience, and focus.
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