Rest as a Human Right: A Critical Need, Not a Privilege

Tricia Hersey’s Rest as Resistance challenges us to rethink the relationship between productivity and rest. In a society where the value of an individual is often tied to their output, taking time to rest is not just an act of self-care, but an act of resistance. Rest allows us to reclaim our agency and challenge a system designed to exploit our time and energy. For many, especially those in marginalized communities, this can be a radical act—one that refuses the notion that we must always be “doing” to be worthy.

Similarly, Saundra Dalton-Smith’s Sacred Rest explores how rest is deeply intertwined with our physical, mental, and spiritual health. She emphasizes that rest is not one-dimensional but multi-faceted. It’s not just about sleeping; it’s about nurturing our emotional, social, creative, and sensory needs, too. Rest, as Dalton-Smith asserts, is sacred and integral to the fulfillment of our potential as human beings. When we allow ourselves to rest in all these dimensions, we empower ourselves to function at our fullest capacity.

The Reality of Rest for Those Who Are Homeless

While most of us struggle with carving out time for rest in a fast-paced world, the harsh reality for homeless individuals is that rest is an elusive and almost impossible concept. For those without a stable home, the ability to rest is a distant dream, often marred by constant fear, insecurity, and the basic need for survival.

For a homeless person, finding rest is a monumental challenge. The insecurity of not having a safe, quiet place to sleep creates an environment where physical and mental exhaustion thrive. The anxiety that accompanies the search for a safe place to sleep, the lack of access to clean and quiet spaces, and the constant threat of violence or theft make true rest nearly impossible. A roof over one’s head is not just shelter; it is a key ingredient for a safe and restorative form of rest. Without a stable home, people cannot experience the deep, healing rest necessary for their mental, emotional, and physical well-being. This lack of rest only exacerbates the cycle of homelessness, making it even harder to break free from systemic barriers to success and stability.

Rest and Empowerment: Making Rest Accessible for All

Rest should not be a luxury for the privileged few—it is a fundamental human right. In order for rest to become a tool for empowerment, it needs to be accessible to everyone. This means making rest affordable, available, and integrated into the very fabric of our societal systems. Whether through affordable housing, paid time off, mental health resources, or community support systems, access to rest must be guaranteed for all people, regardless of their circumstances.

Dalton-Smith’s Sacred Rest underscores the importance of integrating different types of rest. When people have access to not just physical rest, but also emotional, mental, and spiritual nourishment, they are better equipped to engage with the world in a way that fosters both personal well-being and social equity. Providing spaces for individuals to rest deeply—free of guilt or shame—contributes to breaking cycles of burnout, poverty, and inequality.

Rest as Resistance and Empowerment

As Tricia Hersey notes, rest is a revolutionary act. It is an act of resistance against a world that continually demands more from us without acknowledging our basic need for rejuvenation. In a society that profits from our exhaustion, rest becomes an act of self-empowerment, a statement that we will not allow ourselves to be drained to the point of depletion.

By embracing rest, we are reclaiming our right to heal, restore, and connect with our inner selves. Rest allows us to foster our creativity, productivity, and resilience—traits that are crucial for both personal and societal growth. In fact, the act of resting is one of the most powerful ways we can take control of our energy and well-being.

As we look to a more equitable future, it is essential to provide rest as a tool for empowerment. When rest is accessible to all, it creates a ripple effect—empowering individuals, families, and communities to break free from cycles of exhaustion, inequality, and despair. Rest is not a privilege; it is a human right. It is essential for healing, resilience, and for the creation of a just society where everyone has the opportunity to recharge, thrive, and lead fulfilling lives.

Conclusion

In conclusion, rest is not merely a luxury—it is a tool for empowerment. As Tricia Hersey and Saundra Dalton-Smith powerfully argue, rest is a human right and a sacred act that restores not just the body but the spirit. In a world that often values productivity over well-being, the ability to rest becomes a revolutionary act of self-care and defiance. For those who lack access to a safe, stable environment, rest remains a distant hope. It’s time for us to create systems and structures where rest is accessible to all—regardless of socioeconomic status, race, or circumstance. Only then can we build a world where everyone can truly empower themselves through the healing and restorative power of rest.

As the founder and CEO of  The Deep Listening Path, I invite you to explore our mindfulness-based programs and REST Planner—designed to empower you to Rest Better and reclaim your vitality. These tools help manage stress, support mental health, and promote well-being, ensuring that individuals and teams remain resilient in the face of challenges. In a world that demands constant productivity, we believe Rest is Sacred; Rest is Resistance, and that taking the time to rest is a radical act of self-care. Our programs are designed with a compassionate, intersectional approach to well-being, ensuring they are inclusive and culturally sensitive. With recognition in CEO-Weekly, Mental Health Today, Dr. Susman’s Mental Health blog on Hope and Resilience, Wellbeing Magazine, and Apple News, we’re excited to explore how we can support your wellness. Schedule a call to discuss how we can help you and your organization Empower Yourself with Rest and unlock a pathway to sustained impact.

Image by Penny from Pixabay

The post Empower Yourself with Rest: Rest as a Tool for Empowerment – The Human Right to Recharge appeared first on Wellbeing Magazine.

A few years ago, I found myself caught up in the whirlwind of hustle culture as I juggled multiple roles: an artist, ethnomusicologist, and consultant for several organizations alongside managing anxiety related to an unstable immigration situation. Each organization came with its own set of expectations, unique work-employee relationships, and periodic tasks. I was moving at a fast pace, thinking I had it all under control. But, like many in hustle culture, I was pushing myself to the limit—working tirelessly to meet deadlines, expectations, and obligations while managing the strain of inconsistent work schedules.

The constant push to perform and deliver without clear structures or expectations leads to a significant emotional and mental toll. The pressure to maintain success and meet everyone’s needs while keeping up with multiple roles often results in chronic stress—a stress that doesn’t just stay in the mind but shows up in the body.

The Reality of Hustle Culture: Overworking Without Rest

In hustle culture, managing stress is often easier said than done. The pressure to constantly be working, to say “yes” to every opportunity, and to build multiple streams of income can be overwhelming. We are taught that constant productivity and achievement are signs of success. However, this narrative comes at a steep cost to our mental, emotional, and physical health for those experiencing low income and a high level of microaggressions because of their ethnicity.

The truth is, the hustle isn’t sustainable when it comes at the expense of your well-being. As much as I value the work I do and the passion behind it, I now understand the importance of balancing ambition with rest and self-care. The burnout that comes from this constant cycle can be dangerous, leading not only to health problems but also to diminished creativity, productivity, and a loss of purpose.

Chronic stress, often a byproduct of hustle culture, can manifest in various health issues. A notable concern is its association with atrial fibrillation (AFib), a common heart arrhythmia. A study published in the European Journal of Preventive Cardiology found that individuals experiencing high levels of burnout were at a 20% higher risk of developing AFib over nearly 25 years compared to those with minimal burnout. AFib is characterized by an irregular and often rapid heart rate, which can increase the risk of stroke, heart failure, and other heart-related complications. The study suggests that the chronic stress associated with burnout may lead to increased inflammation and heightened activation of the body’s stress response, potentially damaging heart tissue and leading to AFib.

It’s important to recognize that hustle culture feeds into a system that often prioritizes outcomes over personal well-being, and this can be especially challenging for those of us in freelance or consulting work. We must advocate for ourselves, establish clear agreements, and set healthy boundaries. We must recognize when we need to rest and recharge, acknowledging that our value does not come from how much we work, but from the impact and quality we bring to our work.

As an artist, ethnomusicologist, and consultant, my journey has taught me the hard way that it’s okay to say “no,” to ask for clear terms, and to prioritize my health. Hustling shouldn’t come at the expense of our humanity. Instead, we need to find ways to work smarter, set boundaries, and allow ourselves the space to breathe, heal, and grow.

If you’re in the same hustle, feeling the weight of constant overwork, take a moment to pause and ask yourself: How can you integrate rest into your life? How can you prioritize your well-being without compromising the work you love?

It’s time we redefine success—not by the number of tasks we complete, but by the quality of life we experience while pursuing our dreams.

How I Managed Chronic Stress from Hustling?

As I found myself hustling in multiple roles—consulting for several organizations and taking on various projects as an artist and ethnomusicologist. Each organization came with its own expectations, schedules, and work-employee relationships. With no clear boundaries, I pushed myself to meet everyone’s needs and keep up with an ever-growing workload.

I took on projects without signing contracts, trusting colleagues based on verbal agreements. However, after completing the work, I was handed a contract that included additional duties—far beyond what we had initially discussed. This experience is common for those who hustle in an unstructured work environment.  This was a stark reminder of the risks we take when hustling in a world that often favors exploitation over fair agreements. For those of us who hustle, a significant portion of our energy goes into advocating for ourselves, negotiating fair terms, and ensuring our boundaries are respected. This often goes unrecognized but is incredibly draining.

I, too, became a victim of this burnout. I developed chronic itching around my eye, a persistent and uncomfortable symptom that my doctor attributed to chronic stress. With a family history of eczema—my mother had struggled with it for years—I was more susceptible to the physical effects of prolonged stress. It was a wake-up call. My body was telling me I needed to slow down, listen to my needs, and prioritize self-care.

But while we navigate the constant negotiations and self-advocacy, the toll on our energy is often overlooked. The stress of constantly working without proper agreements, boundaries, or adequate rest eventually caught up with me.

The Link Between Hustle Culture and Chronic Stress

Chronic stress, often a result of hustle culture, doesn’t just affect our minds—it impacts our bodies as well. As I was managing the increasing demands of my work, I developed chronic itching around my eye, a symptom that my doctor attributed to chronic stress. With a family history of eczema—my mother has struggled with it for years—I was more susceptible to stress-related skin conditions. This was a clear signal from my body that something needed to change.

Chronic stress, especially in the context of hustle culture, can lead to a host of physical and mental health problems. According to the American Psychological Association (APA), chronic stress can contribute to anxiety, depression, high blood pressure, and even heart disease. It also takes a toll on our immune system, leaving us more vulnerable to illnesses.

Research on Burnout and Its Effects on Well-Being

Several studies have shown that burnout, often caused by stress, overwork, and lack of rest, can negatively affect both our mental and physical well-being. The World Health Organization (WHO) officially recognized burnout as an occupational phenomenon in 2019, but it failed to acknowledge its systemic nature. While it acknowledges that burnout results from chronic workplace stress that has not been successfully managed, this narrow focus overlooks the broader, structural factors that contribute to burnout, such as organizational culture, work expectations, and societal pressures.Burnout is characterized by emotional exhaustion, reduced personal accomplishment, and depersonalization (feeling disconnected from the work or people involved).

Research published in the Journal of Occupational Health Psychology highlights the importance of work-life balance in preventing burnout, stating that physicians assessing people at-risk for cardiovascular disease should consider work-related burnout in addition to the traditional risk factors according to Psychological Bulletin (Vol. 132, No. 3). The recommendation stems from an analysis of dozens of studies that converge on the idea that burnout–defined as persistent emotional exhaustion, physical fatigue and cognitive weariness–may negatively affect workers’ physical health more than previously believed.

The Cycle of Hustle and Burnout

Hustle culture can create a vicious cycle where the drive to succeed leads to overworking, which eventually results in burnout. Over time, this continuous state of stress not only affects our productivity but also makes it more difficult to manage daily tasks effectively. We may find ourselves struggling to meet deadlines, losing our passion for the work we once enjoyed, or feeling emotionally drained and disconnected from our goals.

This cycle can feel impossible to escape, especially when there is an underlying fear of not being able to meet basic needs—whether it’s paying the rent, utility bills, or meeting financial goals. The fear of financial insecurity compounds the stress, making it harder to break free from the hustle. This is where the importance of rest and recovery becomes crucial.

Reimagining Success: Balance Over Hustle

To break free from the cycle of hustle and burnout, we must prioritize rest and self-care. It’s important to establish clear boundaries around our work and personal lives, make time for activities that recharge us, and practice mindfulness. In my experience, rest is not a luxury—it is an essential part of our productivity and long-term well-being.

One of the ways I have started incorporating rest into my life is by using my Rest Planner, a tool designed to help individuals integrate rest into their work routines. The Rest Planner encourages you to be intentional about taking breaks, setting realistic expectations, and recognizing when your body and mind need rest. It allows you to track your energy levels, reflect on your work habits, and plan restorative practices that help you stay energized and focused without compromising your well-being.

Success should not be measured by how many hours we work, how many tasks we complete, or how much we hustle. Instead, true success is about balance—between ambition and rest, productivity and recovery. Hustle culture often glorifies burnout, but in reality, it is only by resting and recharging that we can achieve sustainable success.

By prioritizing rest and integrating intentional breaks into our routines, we can break free from the cycle of hustle and burnout. The Rest Planner can be a valuable tool in this process, helping you to reconnect with your body, establish boundaries, and ultimately find more balance in your life. 

It’s time to redefine success—not by how much we hustle, but by how well we take care of ourselves while pursuing our dreams.

As the founder and CEO of  The Deep Listening Path, I invite you to explore our mindfulness-based programs and REST Planner—designed to empower you to Rest Better and reclaim your vitality. These tools help manage stress, support mental health, and promote well-being, ensuring that individuals and teams remain resilient in the face of challenges. In a world that demands constant productivity, we believe Rest is Sacred; Rest is Resistance, and that taking the time to rest is a radical act of self-care. Our programs are designed with a compassionate, intersectional approach to well-being, ensuring they are inclusive and culturally sensitive. With recognition in CEO-Weekly, Mental Health Today, Dr. Susman’s Mental Health blog on Hope and Resilience, Wellbeing Magazine, and Apple News, we’re excited to explore how we can support your wellness. Schedule a call to discuss how we can help you and your organization Empower Yourself with Rest and unlock a pathway to sustained impact.

Image by Petya Georgieva from Pixabay

The post Breaking Free from Hustle Culture: How I Took Control of My Chronic Stress appeared first on Wellbeing Magazine.

Understanding Survival Mode

Survival mode, as defined by the London Psychiatry Centre, refers to a prolonged stress response that activates the body’s fight-or-flight reaction. This biological response is meant to protect us from imminent danger, preparing the body to react swiftly—whether through fleeing from danger or freezing to avoid detection. However, when this state of alertness persists, it depletes the body’s energy reserves and wears down mental resilience.

For many people living in precarious financial conditions, this state becomes their everyday reality. Constantly worrying about meeting the rent or paying utility bills creates an unrelenting cycle of fear and anxiety. These worries do not just affect the mind—they also trigger physical symptoms, such as fatigue, insomnia, and muscle tension, which accumulate over time, leading to burnout.

The Fear of Not Meeting Monthly Expenses

At the core of this burnout cycle is the deep-seated fear of not being able to pay for essentials. For those living paycheck to paycheck, every month feels like a race against time to scrape together enough money to cover rent, utilities, and other necessities. This fear is compounded when unexpected costs arise, such as an emergency medical bill or a sudden price increase in energy or rent. The thought of not having enough money to cover these expenses can cause overwhelming stress, pushing individuals into a constant state of survival mode.

The brain’s emotional center, the amygdala, is particularly activated during these times of stress, heightening the emotional response and making it harder to focus on other tasks or solutions. As the fear intensifies, so does the release of stress hormones like cortisol, which, when elevated for long periods, contribute to anxiety, depression, and physical exhaustion. The more individuals find themselves in this cycle of worry, the more their bodies and minds become depleted, worsening the overall sense of burnout.

The Physical and Emotional Toll

Living under constant stress takes a severe toll on the body. The physical effects of burnout due to financial insecurity manifest in various ways. High levels of cortisol can lead to chronic conditions like high blood pressure, heart disease, and digestive issues. Over time, mental health also suffers as constant stress makes it harder to focus, think clearly, or engage in meaningful relationships. Emotional resilience deteriorates, leading to feelings of hopelessness, despair, and a deep sense of fatigue.

This burnout extends beyond the individual, often spilling into family dynamics and social circles. As stress increases, the capacity to be present for others diminishes. Relationships can suffer from a lack of emotional availability or the withdrawal of energy needed to foster connections. This isolation only deepens the fear and burnout, creating a vicious cycle that can be difficult to break.

The Impact on Work and Productivity

Survival mode, combined with the stress of financial insecurity, also negatively affects job performance. The physical and emotional toll of constantly being on edge reduces the ability to focus, solve problems, and maintain productivity. Workers may find themselves missing deadlines, failing to meet expectations, or struggling to complete even the most basic tasks.

In the worst cases, burnout leads to absenteeism or job loss, which further worsens the financial strain. As individuals struggle to keep their job while managing their physical and mental exhaustion, the inability to perform effectively may result in income loss, intensifying the very financial instability that caused the initial burnout.

Breaking the Cycle: Finding Solutions

Breaking the cycle of burnout and survival mode requires both personal and systemic changes. For individuals, there are several approaches that can help alleviate the effects of chronic stress, even in difficult financial circumstances:

1. Prioritizing Rest: While resting can feel like a privilege—it is a necessity. Ensuring proper sleep, rest periods, and time away from stressors is crucial for recovery. Taking different types of rest including physical, social, creative, sensory rest is key to recovery. The Rest Planner can help you in integrating rest in your work routine and manage your energy better.  
2. Accessing Support Systems: Building a network of friends, family, or community resources is vital. Even when financial resources are scarce, emotional and practical support from others can help buffer the effects of stress. Support groups or counseling may provide outlets for expressing frustrations and exploring solutions.
   
3. Financial Literacy and Planning: While it may seem daunting, learning how to manage finances, budget effectively, and plan for the future can provide some sense of control over an otherwise chaotic situation. Resources such as financial literacy workshops or consulting a financial advisor can empower individuals to break free from the fear of financial instability.
   
4. Advocacy and Systemic Change: Long-term solutions must also address the systemic issues that perpetuate financial insecurity. Policies advocating for fair wages, affordable housing, accessible healthcare, and better work-life balance are necessary to break the link between financial instability and burnout.
   

The Need for Compassionate Support Systems

Ultimately, the cycle of fear and burnout driven by financial insecurity cannot be broken alone. We need compassionate support systems that recognize the unique challenges faced by low-income individuals and communities. Programs like The RESURGENCE Program offer critical tools to manage stress, rebuild mental resilience, and create pathways to stability. Additionally, access to wellness programs that prioritize self-compassion, rest, and emotional well-being can help restore balance and health in those who feel trapped in survival mode.

Conclusion

The relationship between affordability and burnout is clear: when individuals face constant financial strain, survival mode becomes a reality that drains both the body and mind. The fear of not meeting basic needs—such as rent or utility bills—perpetuates a cycle of stress and exhaustion that leads to burnout. Breaking this cycle requires both individual action and systemic change. By prioritizing rest, building support systems, and advocating for better policies, we can begin to alleviate the physical and emotional toll of burnout and offer individuals a path toward recovery and stability.

As a  founder and CEO of The Deep Listening Path, I invite you to explore our mindfulness-based programs and REST Planner to help you manage stress and support mental health and wellness. Our programs help reduce stress, improve collaboration, and promote well-being, ensuring that teams remain resilient and capable of delivering impactful services. We take a compassionate, intersectional approach to well-being, ensuring our programs are inclusive and culturally sensitive. With recognition in CEO-Weekly and Mental Health Today, I’d love to explore how we can support your team’s mental health— schedule a call to discuss how we can help you as an individual worker and/or your organization.

The post The Relationship Between Affordability and Burnout: How Survival Mode Creates a Cycle of Fear and Exhaustion appeared first on Wellbeing Magazine.

The High Costs of Burnout for Low-Income Workers

Burnout is often seen as a byproduct of high-stress jobs or excessive workloads, but for low-income individuals, it is a persistent reality rooted in systemic inequities. These workers frequently endure long hours, physically demanding tasks, and minimal job security, all while struggling with inadequate pay and limited access to essential resources.

This chronic stress activates survival mode—an informal term to describe when a person is affected by a prolonged stress response. It is actually an ancient, ingenious setting your body has to protect you from danger (fight/flight/freeze/fawn). But too much time spent in survival mode can create a host of unwanted effects, both physically and mentally. F. While survival mode can help address immediate threats, prolonged exposure takes a significant toll on both physical and emotional energy. For low-income workers, this relentless state of heightened stress not only drains their capacity to perform at work but also pushes them toward burnout.

Prolonged survival mode exacerbates energy depletion, making it increasingly difficult to meet job demands. This often leads to reduced work hours, diminished productivity, or even job loss. For many, the consequences spiral further, with burnout triggering health crises that can result in mounting medical bills and lost income. Ultimately, this cycle deepens financial instability, creating a direct pathway to poverty.

Burnout and the Poverty Trap: A Vicious Cycle

Burnout doesn’t just result from poverty; it actively perpetuates it. Here’s how the cycle unfolds:

1. Chronic Overwork and Exhaustion: Low-income workers are often required to work multiple jobs or excessive hours to make ends meet. This leads to physical and emotional exhaustion, leaving little time for rest or recovery.
2. Decline in Productivity: Burnout diminishes focus, creativity, and problem-solving abilities. Workers may miss deadlines, perform poorly, or struggle to keep up with job demands, risking job security.
3. Health Consequences: Chronic stress and burnout often lead to severe health issues, including cardiovascular diseases, depression, and anxiety. For those with limited access to healthcare, untreated illnesses exacerbate financial strain.
4. Financial Losses: Missed work due to illness or diminished performance can lead to reduced wages or job loss, further shrinking already precarious incomes.
5. Escalating Costs: Financial instability forces individuals to prioritize survival—often at the expense of long-term stability, such as skipping preventive healthcare or investing in education. This perpetuates poverty and reinforces the burnout cycle.

The Mental and Physical Toll of Burnout-Induced Poverty

The consequences of burnout extend beyond the workplace, deeply affecting overall well-being. For individuals living on low incomes, the mental, emotional, and physical tolls of burnout are particularly severe:

• Mental Health: Chronic stress from financial insecurity contributes to anxiety, depression, and a sense of hopelessness. Burnout erodes self-esteem and fosters feelings of inadequacy, making it harder to seek better opportunities.
• Physical Health: Low-income workers often delay seeking medical attention due to cost concerns, allowing preventable conditions to worsen. Burnout further weakens the immune system, leading to recurring illnesses and chronic conditions.
• Social Isolation: Financial stress can strain relationships and create feelings of isolation, as individuals may withdraw due to shame or lack of energy to maintain social connections.

Breaking the Cycle: Addressing Burnout to Alleviate Poverty

To escape the burnout-poverty cycle, systemic changes are essential, but individuals can also take proactive steps to reclaim their well-being. Programs like the R.E.S.U.R.G.E.N.C.E. Program offer tools and strategies to help individuals regain vitality and create pathways to resilience. These steps include:

1. Mindfulness Practices: Techniques such as meditation and deep breathing can help manage stress and create moments of calm amidst chaos.
2. Accessing Support Systems: Building community networks or seeking support from organizations can provide resources and emotional encouragement.
3. Positive Neuroplasticity: Training the brain to focus on positive experiences helps build mental resilience, even in challenging circumstances.
4. Financial Literacy and Advocacy: Understanding financial management and advocating for equitable policies, such as fair wages and better working conditions, can help individuals and communities break systemic barriers.

A Call for Systemic Change

While individual strategies can help mitigate the effects of burnout, the larger issue lies in addressing systemic inequities. Employers, policymakers, and communities must prioritize fair wages, healthcare access, and work-life balance to prevent burnout from perpetuating poverty. Investments in mental health services and affordable childcare can also create opportunities for low-income workers to thrive.

Burnout Worsens Systemic Inequities

Therefore, burnout not only stems from systemic inequities in the workplace but can also trap workers in a vicious cycle of poverty, as it often leads to reduced productivity and loss of work hours. Low-income workers are often required to work multiple jobs or excessive hours to make ends meet. This leads to physical and emotional exhaustion, leaving little time for rest or recovery. As burnout diminishes focus, creativity, and problem-solving abilities, workers may miss deadlines, perform poorly, or struggle to keep up with job demands, putting their job security at risk. For people of color, this can worsen their professional reputation, leading to further stereotyping, microaggressions, and an increase in stress. The added pressure of these challenges can create a harmful cycle, exacerbating both burnout and racial inequities in the workplace.

At the Deep Listening Path, I have spoken with several women, including women of color, black, and indigenous women who have left traditional 9-to-5 jobs to pursue careers as independent artists, consultants, writers, changemakers, and more. Many expressed interest in taking the RESURGENCE program, which is designed to help women navigate burnout. However, they could not afford to enroll due to their low-income situations despite being given the option to take the payment plan. What was particularly striking was that even when I offered to reduce the program’s cost from $1,199 to $349, they shared that they were not earning that much in an entire month.

In addition to experiencing burnout, these women also faced the stigma of poverty, compounding their challenges. In Canadian society today, the cost of living has risen dramatically, making it even more challenging for women earning such meager incomes to access essential resources for their well-being and professional growth. This stark reality highlights the financial vulnerabilities faced by many women who have transitioned to independent work, underscoring the urgent need for accessible support systems.

Empower Yourself with Rest

To break the cycle of burnout and begin the healing process, it’s essential to anchor yourself in rest. As a wellness coach and creator of the Rest Planner, I encourage women to prioritize rest as a powerful tool for self-empowerment. While rest may sometimes feel like a privilege, and internal barriers may arise, it is, in fact, a necessity for your physical, emotional, and mental well-being. Without rest, it becomes increasingly difficult to advocate for yourself in toxic workplace situations, set healthy boundaries, and avoid draining people, places, or situations that don’t deserve your energy.

Reclaiming time for rest allows you to rejuvenate, restore balance, and reignite your creativity. Empowering yourself with rest means healing from burnout, practicing self-compassion, and integrating moments of joy into your daily life. These moments, when transformed from fleeting experiences to lasting traits, will help you not only navigate burnout but break free from it entirely. Remember, rest is a tool for renewal—giving you the strength to thrive in all aspects of your life.

As a  founder and CEO of The Deep Listening Path, I invite you to explore our mindfulness-based programs and REST Planner to help you manage stress and support mental health and wellness. Our programs help reduce stress, improve collaboration, and promote well-being, ensuring that teams remain resilient and capable of delivering impactful services. We take a compassionate, intersectional approach to well-being, ensuring our programs are inclusive and culturally sensitive. With recognition in CEO-Weekly and Mental Health Today, I’d love to explore how we can support your team’s mental health— schedule a call to discuss how we can help you as an individual worker and/or your organization.

The post The Cycle of Burnout and Its Impact on Well-Being for Those Trapped in Survival Mode appeared first on Wellbeing Magazine.

Living at the end of the world is not easy; fighting for climate justice and resisting rising inequalities, unjust wars, and declining funding structures for arts and charity , many of us might not yet feel fully burnt out, but we could be unwittingly trapped in a cycle that leads us there. Inspired by the work of Amelia and Emily Nagosky, authors of Burnout: The Secret to Unlocking the Stress Cycle, it’s crucial to recognize the signs and symptoms of burnout to break free from this potentially debilitating cycle.

Understanding the Cycle of Burnout

Burnout is not merely a state of exhaustion; it’s a complex interplay of emotional, physical, and mental depletion caused by prolonged stress. The Nagoskys explain that burnout often manifests in a cycle, where stress accumulates, leading to increased symptoms and, ultimately, a diminished capacity to cope. This cycle can perpetuate feelings of overwhelm and helplessness, pushing you further into burnout.

Drawing on over 10 years of lived experience navigating the vicious cycle of burnout, I have learned three key symptoms that often indicate someone is in this cycle of burnout: brain fog, sensory overload, and compassion fatigue. Understanding these symptoms is essential for recognizing when you need to take action.

Symptoms of Being in a Chronic Stress Cycle: 

1. Brain Fog:
   Brain fog is characterized by a lack of mental clarity and focus. It can feel like your mind is clouded, making it difficult to think critically or remember important details. This symptom often results from chronic stress, as your brain becomes overwhelmed with information and unable to process it effectively. When you notice this cognitive dullness creeping in, it’s a sign that your mental resources are depleted and that you may be entering the burnout cycle.

2. Sensory Overload:
   Sensory overload occurs when your brain is bombarded with too much sensory input—noise, light, information—and can lead to feelings of anxiety, irritability, and an inability to concentrate. In our hyper-connected world, this overload is increasingly common, and recognizing it is vital. The Nagoskys highlight that when stress accumulates, our tolerance for sensory input diminishes, making it harder to navigate daily life without feeling overwhelmed.

3. Compassion Fatigue:
   Compassion fatigue, often seen in helping professions, is the emotional residue that comes from exposure to the suffering of others. When you consistently care for others without adequate self-care, you may find yourself feeling drained, detached, or unable to empathize. This symptom not only affects your mental health but can also diminish your effectiveness in your work or personal life. It is a critical indicator that you may be in a cycle of burnout that requires urgent attention.

Breaking the Cycle

Recognizing these symptoms is the first step toward breaking the cycle of burnout. Here are some strategies, influenced by the Nagoskys’ research, to help you reclaim your well-being:

1. Complete the Stress Cycle:
   Engage in activities that help you physically and emotionally release stress. This could include exercise, mindfulness practices, or creative pursuits. Completing the stress cycle allows your body to recover from the toll of chronic stress.
2. Prioritize Self-Care:
   Make self-care a non-negotiable part of your routine. Schedule breaks, prioritize sleep, and engage in activities that replenish your energy and joy. Remember, self-care is essential for sustaining your ability to care for others.
3. Set Healthy Boundaries:
   Establish clear boundaries to protect your time and energy. This includes saying no to additional responsibilities when you’re already stretched thin and creating time for yourself to recharge.
4. Seek Support:
   Reach out to trusted friends, family, or colleagues to share your feelings and experiences. Social connections can serve as a buffer against burnout, reminding you that you’re not alone in your struggles.
5. Consider Professional Help:
   If you’re feeling overwhelmed, don’t hesitate to seek support from a mental health professional. Therapy can provide valuable tools to manage stress and prevent burnout, enabling you to navigate your challenges more effectively.

Life Coaching as a Path Out of Burnout

One effective way to escape the cycle of burnout is through life coaching. As a certified Positive Neuroplasticity Teacher, I focus on helping individuals transform their experiences and develop healthier habits. My 10-step program: R.E.S.U.R.G.E.N.C.E. is designed to guide you in reclaiming your vitality and breaking free from the grips of burnout.

Through personalized coaching sessions, we will explore your unique challenges and develop actionable strategies tailored to your needs. This program emphasizes self-compassion, positive neuroplasticity, and mindfulness to create sustainable change in your life.

By addressing the root causes of burnout and implementing these strategies, you can cultivate resilience and a renewed sense of purpose. Life coaching provides not just guidance but also accountability, helping you stay committed to your well-being journey.

Conclusion

The cycle of burnout can be insidious, but recognizing the symptoms—brain fog, sensory overload, and compassion fatigue—empowers you to take action before it spirals out of control. By implementing strategies inspired by the Nagoskys’ work and prioritizing your well-being through life coaching, you can disrupt this cycle and foster a healthier, more fulfilling life.

If you find yourself experiencing these symptoms, take a moment to reflect on your needs and make the necessary adjustments. Together, we can create a culture that values well-being and compassion—both for ourselves and those we serve.

If you find this article helpful, consider joining our online 90-minute monthly compassion circle. Circles offer a space space to practice self-compassion and compassion towards others with guided practices. We will share how we are doing, and to receive understanding, kindness and support from each other. These circles will help increase your personal resilience through meaningful connection, these circles help provide you with the energy to engage more effectively among your family, friends and community. You are most welcome to join our weekly compassion circle on the Insight Timer. For more information, visit: Courses.DeepListeningPath.ca. For any inquiries, feel free to email: shumaila@deeplisteningpath.ca

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Working with neurodiverse clients can present unique challenges, particularly when it comes to setting and achieving goals. My client was feeling frustrated with himself due to his struggles in following through with his aspirations. Caught in a relentless cycle of blame and shame, he often felt defeated and stagnant, believing he was failing to meet the expectations in several roles and capacities as a father, husband, brother, and professional.  A shift from setting goals toward exploring the power of intentions helped him create new anchors that provided stability and direction, allowing him to navigate his journey with greater self-compassion and resilience.

The Challenge of Goal Setting

For many neurodiverse individuals, traditional goal-setting methods can feel overwhelming and unrealistic. The challenges of goal setting, especially for neurodiverse individuals, often intertwine with feelings of shame and blame, making the process overwhelming and unrealistic. Many find themselves setting ambitious goals yet frequently falling short, leading to a pervasive sense of inadequacy. This cycle fosters self-blame and harsh self-criticism, as individuals internalize their failures as proof of their shortcomings. Additionally, societal pressures and unrealistic expectations can exacerbate feelings of shame, creating barriers to engagement. When accountability is linked to rigid standards, it further intensifies this pressure. 

My client, in particular, found himself constantly setting ambitious goals but frequently falling short of achieving them. This repetitive experience led to a pervasive sense of inadequacy. He would often think, “Why can’t I just follow through?” This mindset not only perpetuated feelings of self-blame but also made it increasingly difficult for him to take meaningful steps forward.  

To combat these challenges, I encouraged him to focus on somatic alignment through mindfulness meditation—aligning the body, mind, and emotions with goals. This can be achieved through mindfulness practices that enhance body awareness, setting smaller, achievable goals, and reframing failure as a learning opportunity rather than a testament to inadequacy.

Introducing the Concept of Setting Intentions

Recognizing his struggle, I introduced him to the concept of setting intentions. Instead of focusing on rigid, specific goals, I encouraged him to establish daily and weekly intentions. Intentions go beyond merely achieving specific outcomes; they cultivate a mindset rooted in loving-kindness, nurturing, and self-compassion. Serving as anchors for the mind, intentions guide our attention and incline our minds to the activity that we wish to undertake. Without this sense of direction, following through on tasks can become extremely challenging. 

The underlying issue isn’t just a matter of motivation—though that certainly led him to seek a life coach alongside a therapist—but rather an understanding of the complexities of our minds. It involves finding acceptance within those complexities and discovering creative pathways to navigate the challenges they present. 

Intention setting embedded in self-compassion can counteract feelings of shame, while ensures that a person feels valued and their needs are recognized.  I also encouraged him to do regular check-ins, celebrating small wins that could reinforce positive progress and accountability without imposing unrealistic expectations, fostering a healthier relationship with goal setting that promotes growth and resilience.

How to Set Intentions?

Setting intentions involves more than just stating what you want to achieve. It’s about aligning your mind and actions with your deepest desires and listening to your body. Here’s how we worked through this process together:

1. Mindful Reflection: We started each session with a brief moment of mindfulness. This allowed my client to tune into his feelings, recognize any frustrations, and center himself for our work together.
2. Daily Intentions: We established a practice where my client would set intentions each morning. These could be as simple as “I will be present in my meetings” or “I will take breaks when I feel overwhelmed.” This approach empowered him to choose what felt right for him each day.
3. Weekly Themes: To create a sense of direction, we discussed setting broader themes for the week, such as focusing on self-care or improving communication skills. This helped him see progress in a more holistic way.
4. Hourly Check-ins: We implemented a system of hourly check-ins where he could incline his mind to a task by anchoring himself to a restful activity, for example listening to the birds or gazing outside the window. This flexibility allowed him to adapt to how he was feeling throughout the day, making it easier to stay aligned with his goals without the pressure of strict accountability. 

Embracing Acceptance and Self-Compassion

Through our sessions, my client gradually began to embrace this new approach. He reported feeling less pressure and more empowered to take small steps toward his aspirations. The intentionality practice not only reduced his feelings of blame and shame but also fostered a greater sense of self-compassion.

Instead of fixating on what he hadn’t accomplished, my client started celebrating small wins. Each time he aligned his actions with his intentions, no matter how small, it reinforced his ability to make progress and feel accomplished.

From Powerlessness to Agency

By reframing the conversation around goals to one of intention, he found a new way to navigate his journey. He learned that it’s not about achieving every goal perfectly; it’s about moving toward what he truly wants in life. This shift in perspective has the potential to change not only how he approaches his aspirations but also how he views himself.

Working with a neurodiverse client highlighted the transformative power of setting intentions. By focusing on intentions rather than rigid goals, we can move from a place of frustration and helplessness towards restoring a sense of agency, self-compassion, and resilience. This approach can serve as a valuable tool for anyone feeling overwhelmed by traditional goal-setting methods, especially in the neurodiverse community. Embracing the power of intention can lead to a more fulfilling and meaningful journey toward wellbeing and self-acceptance. 

If you find this article helpful, consider joining our online 90-minute monthly compassion circle. Circles offer a space to practice self-compassion and compassion towards others with guided practices. We will share how we are doing, and to receive understanding, kindness and support from each other. These circles will help increase your personal resilience through meaningful connection, these circles help provide you with the energy to engage more effectively among your family, friends and community. 

To book a breakthrough session for life-coaching, feel free to email: shumaila@deeplisteningpath.ca and  visit the link to learn more about our course offerings.

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The truth is, burnout is not a personal failing—it’s a signal that something in your environment or routine needs adjustment. And the best way to address it? By being compassionate toward yourself.

Why Blame and Shame Don’t Work

When we realize our work-life balance is off, it’s common to engage in self-criticism. We assume we’re not productive enough or that we’ve let others down by failing to maintain healthy boundaries. This cycle of blame and shame leads to feelings of inadequacy and guilt, which only adds to the stress already driving burnout.

The reality is, burnout isn’t caused by a lack of effort or discipline—it’s often the result of chronic stress, over-commitment, and a culture that rewards busyness over balance. Criticizing yourself for struggling in an overwhelming environment only amplifies the emotional toll and keeps you stuck in a cycle of exhaustion.

Understanding Burnout Through the Lens of Neuroscience

From a neuroplasticity perspective, self-blame can actually rewire your brain for more stress. When we habitually engage in negative self-talk, we strengthen the neural pathways that trigger feelings of guilt, anxiety, and overwhelm. Over time, this creates an ingrained mental habit of harsh self-judgment, making it harder to recover from burnout.

On the flip side, research by Dr. Kristina Neff and Dr. Christopher Germer shows that practicing self-compassion can reduce stress and foster resilience. When we treat ourselves with kindness, we activate brain regions linked to positive emotions, soothing the nervous system and helping to disrupt the burnout cycle.

The Power of Self-Compassion

Self-compassion is more than just being kind to yourself in a general sense. It’s about acknowledging your struggles without judgment, understanding that setbacks are part of the human experience, and offering yourself the same care you would extend to a friend in a similar situation.

Here’s why self-compassion is essential for overcoming burnout:

1. It disrupts the self-blame loop: Instead of asking, “Why can’t I do more?” self-compassion invites us to ask, “What do I need right now?” This shift in thinking turns attention away from fault-finding and toward problem-solving, which can help restore energy and focus.
2. It creates emotional space: When you approach burnout with compassion, you’re giving yourself permission to pause, reflect, and understand your limits. This emotional space is critical for identifying what needs to change—whether it’s re-establishing boundaries, taking breaks, or reevaluating commitments.
3. It supports sustainable change: Blame might push you to make quick fixes, but self-compassion encourages long-term, sustainable changes. By recognizing that burnout isn’t a result of your inadequacy but a signal to slow down, you can create a more balanced, realistic approach to managing work and life.

How to Cultivate Self-Compassion

Practicing self-compassion isn’t about being easy on yourself or letting things slide. It’s about adopting an attitude of kindness and understanding as you work through challenges. Here’s how to get started:

1. Acknowledge your feelings: Burnout can be emotionally overwhelming. Instead of pushing through, take time to recognize what you’re feeling—whether it’s exhaustion, frustration, or even guilt—and remind yourself that it’s okay to feel this way. These emotions are signals that something needs attention, not signs of failure.
2. Challenge the inner critic: Pay attention to your internal dialogue when you’re feeling burned out. Are you criticizing yourself for not doing enough? Try reframing those thoughts. Replace “I’m failing” with “I’m doing my best in a tough situation.” This simple shift can help break the cycle of self-criticism.
3. Practice mindfulness: When we’re overwhelmed, it’s easy to get caught up in negative thought patterns. Mindfulness helps by bringing your focus back to the present moment, reducing anxiety about past or future tasks. Even a few minutes of mindful breathing can provide clarity and calm when you’re feeling frazzled.
4. Set compassionate boundaries: Boundaries are essential for preventing and recovering from burnout. However, it can be difficult to set them without feeling guilty. A compassionate approach recognizes that saying “no” is not about letting others down; it’s about preserving your energy so you can show up fully for the things that matter most.

The Long-Term Benefits of Self-Compassion

The more you practice self-compassion, the more resilient you become in the face of stress. Studies show that people who are kind to themselves are better able to cope with setbacks, maintain healthy relationships, and avoid the chronic burnout that can come from overwork.

Being compassionate with yourself helps you prioritize rest, recalibrate your work-life balance, and develop a healthier relationship with productivity. This, in turn, allows you to approach challenges with a clearer mind and a fuller heart, rather than constantly running on empty.

Moving Forward with Kindness

If you’re struggling with burnout, the last thing you need is more self-criticism. Instead, try meeting yourself with compassion. By acknowledging that burnout happens to the best of us—and that it’s a signal to take care of yourself, not push harder—you can start to rebuild your energy and restore balance to your life.

Healing from burnout is a journey, not a destination. And that journey starts with giving yourself the grace to pause, reflect, and nurture your well-being. Self-compassion is the foundation of that healing, empowering you to create a work-life balance that supports your long-term vitality.

If you find this article helpful, consider joining our online 90-minute monthly compassion circle. Circles offer a space space to practice self-compassion and compassion towards others with guided practices. We will share how we are doing, and to receive understanding, kindness and support from each other. These circles will help increase your personal resilience through meaningful connection, these circles help provide you with the energy to engage more effectively among your family, friends and community. You are most welcome to join our weekly compassion circle on the Insight Timer. For more information, visit: Courses.DeepListeningPath.ca. For any inquiries, feel free to email: shumaila@deeplisteningpath.ca

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What is the “Color Your Energy” Approach?

Color Your Energy** envisions energy levels as a spectrum, much like the colors of a rainbow. This spectrum is divided into five distinct energy stages, providing a nuanced way to understand and manage your energy throughout the day. By responding to shifts in your energy with self-compassion, you can anchor yourself to work or rest as your energy allows.

On any given day, your energy might fluctuate; rather than adhering to a fixed number of “spoons,” which can feel restrictive, this approach allows for flexibility and flow. Your energy isn’t static—just like colors, it can blend, mix, and shift. On high-energy days, you might tackle demanding work tasks, while on others, when pain or fatigue sets in, you’ll lean into rest and self-care. Color Your Energy helps you transition from feelings of anger, frustration, blame, and shame associated with your low energy to embracing it with creativity and a post-anthropocene approach. 

Register for my upcoming group coaching call to discover practical strategies and tools from the Color Your Energy approach that you can start using right away to transform your daily life. 

A Post-Anthropocentric Approach to Managing Stress

Color Your Energy offers a post-anthropocentric tool for navigating life with physical or mental limitations. This approach transcends human-centered views, recognizing the intrinsic value and agency of non-human entities, including animals, plants, ecosystems, and even mythological beings. It challenges human dominance and the logics of systems, particularly capitalism, which treats human bodies as machines for surplus production benefitting the elite.

As someone living with chronic pain, Color Your Energy approach has helped me regain control over my day. Instead of battling my body, I learned to collaborate with it. Chronic pain complicates planning—some days, the unpredictability of how I’ll feel is daunting. However, by adopting a flexible, color-coded approach, I could see energy fluctuations as a spectrum rather than stark depletion, and this enabled me in sustaining my life as an artist and independent academic over the years.

I still remember the day in 2012 when an Asian doctor at the University of Alberta’s health clinic labeled me “dysfunctional” and “incapable,” suggesting I leave my doctoral program to pursue something simpler in life. Instead of giving up, I sought out more supportive healthcare practitioners to help me manage chronic back pain and IBS. Although I didn’t realize it at the time, I was unknowingly developing my own way of coping with energy fluctuations caused by stress—an approach that eventually became the foundation for Color Your Energy. This method not only deepened my self-understanding but became a vital tool in my journey. Through this resilience, I earned my doctorate in 2019, served as faculty from 2019-20, and won awards as a singer-songwriter and acousmatic composer. What started as a strategy for survival has evolved into a transformative practice I now teach others to help them restore their vitality and balance.

This method worked well for me as it aligned with the ebb and flow of my self-employed artistic lifestyle, which often includes intense bursts of creativity followed by necessary downtime. It also aided in managing my anxiety. Rather than viewing a low-energy day as a failure, I recognized it as a natural shift within my energy spectrum. Understanding my energy within the five color stages allowed me to anchor my days around both work and rest. 

For some, taking full days off for rest or dedicating days to work can be beneficial. However, for those experiencing chronic stress and burnout, even social time can feel draining. By recognizing these nuances in our energy levels and letting go of guilt about feeling drained, we can navigate our days more creatively. Simple chores can begin to feel like moments of downtime. In my course, Color Your Energy, included with the Vitality Planner, I guide participants through understanding and creatively managing their energy levels to optimize both work and rest.

At times, I would color my day in the morning, while other times, I’d color specific sections of the day to account for energy shifts. This approach transformed my goal-setting into powerful intentions about how to spend my time, whether tackling a creative project or simply giving myself permission to rest. Additionally, this method builds upon the seven types of rest recommended by Dr. Dalton-Smith, helping you choose the right type based on your current energy stage. In order to learn further about the five distinct energy stages, download the free ebook. 

Take Charge of Your Energy—Register for the Masterclass!

Are you ready to transform how you manage your energy levels and navigate stress, pain, and burnout? With the Color Your Energy approach, you can unlock a new understanding of your daily energy shifts and respond to them with compassion and creativity.

Practical Steps Await You! In this masterclass and group coaching call, you’ll discover:

• Detailed Guidance on the Energy Spectrum: Learn to visualize your energy levels as a vibrant spectrum, allowing seamless transitions between work and rest.
• Daily Coloring Techniques: Explore practical exercises for “coloring” your day based on your unique energy stages, fostering powerful intentions for your time.
• Strategies for Incorporating Rest: Discover the seven types of rest and how to choose the right type for your current energy stage.
• Mindfulness Practices: Integrate mindfulness and self-compassion into your routine, empowering you to manage tasks without overwhelming yourself.

This 60-minute masterclass followed by a 60-minute group coaching call will serve as a roadmap to help you embrace the ebb and flow of your energy, transforming your relationship with work and rest. Whether navigating chronic pain, burnout, or seeking a more balanced lifestyle, our resources can guide you toward a fulfilling and empowered existence. Limited Spots Available. Send your expression of interest to: shumaila@deeplisteningpath.ca

Embracing this spectrum allowed me to thrive despite my pain, instilling confidence in navigating my life. I learned that even on low-energy days, I was still honoring my needs and protecting my vitality. This balance respected my limits while allowing space for productivity, creativity, and growth.

I owe a debt to Christine Miserandino’s Spoon Theory for helping articulate my journey with chronic pain. Like Christine, I aim to assist others in understanding the invisible challenges accompanying chronic illness. Color Your Energy builds on her work, offering another perspective, especially for those struggling with physical limitations and the emotional toll of burnout. Ultimately, managing chronic pain or burnout isn’t about a one-size-fits-all solution. It’s about creating tools that resonate with your lived experience. Whether counting spoons or coloring your energy, the goal remains: to live a life where you honor your body, respect your limits, and continue to create and thrive.

To integrate these insights into daily life, I developed the Vitality Planner. This tool helps visualize and manage energy levels creatively and effectively. It includes the Color Your Energy course with guided practices and a supportive Facebook community of changemakers nurturing collective care. Register for the live masterclass with group coaching call to learn more about these tools that will transform your life and expand the world of possibility so that you will leave the era in your life where low energy made tasks or days seem impossible towards a new era of possibility where you become a magnanimous agent of social change. Moreover, it offers methods to track and balance energy tailored to your needs, incorporating a post-anthropocentric approach to well-being. I believe that by embracing a post-anthropocentric Color Your Energy approach, we can not only navigate the chronic stress and burnout caused by the uncertainties of living in a climate-transitioning world, but also empower our journey on Earth with deeper care, responsibility, and resilience. 

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My daily life became a struggle with muscle spasms, knee pain, and even problems with walking. Meeting an exceptional chiropractor in Edmonton in 2015 was a turning point. I was advised to stop playing my beloved musical instrument, the harmonium, a recommendation that felt like losing a part of myself. The harmonium, a source of deep learning and connection with my Ustad, had inadvertently contributed to my shoulder blade issues. Despite the emotional toll, I had to reframe my relationship with music and find new ways to continue my learning and practice.

By 2017, my walking issues led to advice against sitting on the floor—a traditional posture for performing music. This forced me to adapt my performance methods to accommodate my physical limitations, significantly impacting my confidence and delaying the release of my debut album: Mannat which was supported by the Cultural Diversity Award (2015). I even performed while sitting on the floor in various settings, including recording my album at Edmontone Studios (2018-2019) and Canadian Music Week (2021) but it had significant post-performance consequences.

The realization that I couldn’t push through as I had in the past was slow and painful. My education at the University of Alberta, which opened many doors, now faced new constraints imposed by my body. Like Christine Miserandino’s Spoon Theory, which uses spoons to symbolize the finite energy of those with chronic illness, I needed a new framework to manage my chronic pain and burnout. This led me to a place of acceptance, discovering new pathways for living with my body and confronting the unpredictability of my health.

On days when I ignored my body’s signals, migraines would often result, forcing me to adapt my plans. Yet, amid these challenges, I found solace in creative expression. Songs like ‘Anticipating’ and ‘Baydaari,’ which featured in my Cross-Canada tour for suicide prevention awareness (2020), and performances for Alberta Musical Theatre (2020) and International Women’s Day (2021), became crucial to my recovery from burnout.

These creative outlets helped me reclaim aspects of myself that had been sidelined. Inspired by this journey, I developed the Color Your Energy approach—a method that complements the Spoon Theory and provides a creative way to manage fluctuating energy levels, particularly beneficial for those with chronic health challenges, anxiety, and burnout.

 It was only through acceptance that I discovered new pathways for living with my body and new avenues for success that involved confronting the uncertainty of life, unpredictability of my body, and undependability of the slowly dissipating world of support. I experienced suicidal thoughts that have intensified since 2015, but enduring these dark periods also taught me that the art of living lies in nurturing trust in life and learning to move forward with faith.

At times, I had no choice but to allow myself space for creative expression. Amid chronic pain, migraines, and burnout, I wrote songs like Anticipating, Baydaari, and Primordial Covenant which were later featured in the Cross-Canada tour for suicide prevention awareness and hope (2020) and in my performances for the Alberta Musical Theatre (2020), International Women’s Day in Alberta (2021), and Map the Systems Canada Finals (2024). 

These creative meanderings not only led me to reclaim aspects of myself that I had sidelined to meet the expectations of those who saw me merely as an academic rather than a creative, but they also helped me recover from deep burnout caused by chronic stress and pain as a result of systemic pressures to outperform myself. This journey inspired me to develop Color Your Energy—an approach, that complements the famous Spoon Theory and offers a creative method for managing your day, particularly on foggy days when you can not even visualize what your energy might be like an hour from now. This method is especially beneficial for those dealing with chronic health challenges, anxiety, and burnout, where counting spoons of energy for the day is no longer feasible. 

Recent studies have revealed the fascinating ways in which mushrooms communicate and connect through a complex network of mycelium, often referred to as the “Wood Wide Web.” This underground network allows mushrooms to exchange nutrients and information through a 50-word language, demonstrating a form of interdependence and adaptability in nature. Just as mushrooms dynamically adjust their interactions based on their environment, our own approach to managing energy can benefit from a similar understanding of fluidity and connection. In the second part of our exploration, we will dive into the Color Your Energy approach—a method that, like mycelium, adapts to the shifting landscapes of our daily lives and energy levels, offering a more nuanced and compassionate way to navigate chronic pain and burnout by facilitating creative flow. 

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When Credit is Stolen, So Is Your Sense of Worth: A Harvard Experience

In my final semester at Harvard in Fall 2011, I took a course in music theory called Chinese Opera During the Enlightenment Period. The course, taught by Professor Alexander Rheding, required extensive historical-archival research and digital augmentation for a museum exhibition. My group was assigned the theme of Reception of Chinese Opera During the Enlightenment Period—a topic with very little prior research.

Determined to contribute something original, I spent hours in Widener Library’s special collections, where I discovered a rare book by a man named Dittersdorf who had attended an 18th-century opera and praised it in a local newspaper. This finding was crucial, as it was one of the first documented accounts of how Chinese opera was received in Europe during that period. I also located additional materials in Houghton Library’s special collections, including articles and objects that would later be used for the digital augmentation. I then wrote a narrative to weave these discoveries together.

Despite my significant contributions, something troubling happened after I left Harvard in December 2011. My work was attributed to a white male American Ph.D. student in music theory, and I was effectively erased from the project’s recognition. The university actively sought to remove my name from its records, downplaying my role and denying me the credit I had rightfully earned. This experience wasn’t just a professional setback—it was a deeply demoralizing instance of intellectual theft that left a lasting impact on my sense of self-worth (For more details about the Harvard experience, read my recent article in Recovery Diaries).

The Emotional Weight of Erasure

The emotional impact of being consistently overlooked or misattributed is significant. It’s not just about missing out on recognition; it’s about the erosion of your sense of value. The message you receive is that your work is valuable—just not when it’s associated with you. Over time, this leads to a deep sense of alienation, discouragement, and exhaustion. 

Many people experiencing this type of erasure begin questioning their own abilities. Imposter syndrome can take root, not because of any deficiency in skill, but because the validation and feedback loop that should affirm your worth is broken. When your work is repeatedly disconnected from your name, you start to feel invisible. And when you feel invisible, burnout is not far behind.

The Intersection of Identity and Recognition

This issue is compounded when you add layers of identity into the mix. As a woman, person of color, or someone from an underrepresented group, the barriers to recognition are even higher. Research shows that ideas and contributions from marginalized individuals are often dismissed until they are echoed by someone from the dominant group. This systemic bias not only denies credit where it’s due but also perpetuates a cycle of exclusion.

When recognition is continually denied, it’s not just professional growth that suffers—it’s your mental health. The consistent message that you’re less deserving, less competent, or less visible takes a toll. You’re doing the work, but you’re not reaping the rewards, and that imbalance can be deeply exhausting.

How to Reclaim Your Power and Protect Your Well-Being

1. Document Your Contributions: Keep a detailed record of your work, including emails, drafts, meeting notes, and other evidence that shows your role in key projects. This is not only for your own confidence but as a potential resource should you need to advocate for yourself.
2. Find Allies and Build Your Network: Seek out mentors, colleagues, or communities who can amplify your voice and ensure your contributions are seen. Having allies who recognize your work can counteract the erasure.
3. Speak Up (When It’s Safe): If you feel comfortable and safe doing so, don’t shy away from highlighting your own work. This isn’t about being boastful; it’s about ensuring your contributions are acknowledged.
4. Set Boundaries: Misattribution of credit can lead to overworking as you feel compelled to prove your worth. Remember that your value isn’t tied solely to recognition. Set clear boundaries to protect your time, energy, and mental health.
5. Invest in Your Well-Being: Whether it’s through mindfulness practices, therapy, or simply taking time to recharge, prioritize your well-being. Burnout thrives in environments where self-care is neglected.

Conclusion: The Importance of Validation and Visibility

Recognition isn’t just a nice-to-have; it’s a fundamental part of professional fulfillment. When your work is validated, it strengthens your sense of purpose and belonging. But when it’s consistently ignored or misattributed, the result is a deep and corrosive form of burnout that goes beyond fatigue—it eats away at your sense of self.

For those who have faced this type of erasure, know that your contributions matter, even if they aren’t always acknowledged. By documenting your work, seeking allies, and setting boundaries, you can reclaim your power and mitigate the toll of burnout. Your value isn’t determined by others’ recognition, but by the impact you make and the integrity with which you approach your work. Through my recent essay in OC87 Recovery Diaries, I shared my journey of reclaiming my narrative about my experience at Harvard.

This essay not only addresses the exploitation of my research but also paves the way for affirmative actions and advocacy, read my recent article in Recovery Diaries,  There’s something profoundly healing about taking control of your story—acknowledging your pain, embracing it, and slowly reclaiming the parts of you that were lost. Writing trauma requires emotional resiliency; reclaim Your Story with the Power of the Pen Retreat. This is a transformative 4-week online writing retreat from October 25th to November 21st, 2024. We’ll use mindfulness meditation, self-compassion, deep listening, and positive neuroplasticity to delve into past traumas and find healing through writing.

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