Reclaiming Calm: A Science-Backed Guide for Women Healing from Burnout

(Inspired by the latest episode of Rooted in Calm with Destinee)

Burnout doesn’t arrive all at once. It builds quietly—through fatigue, sleepless nights, emotional numbness, and that sinking sense that no matter how much you do, it’s never enough.

For many women, burnout isn’t just overwork—it’s the weight of caring, managing, holding everything together. And here’s the truth: burnout is not a personal flaw. It’s a biological state.

When we recognize burnout as a full-body stress response rather than a sign of weakness, we open the door to real healing. Let’s explore how science, self-compassion, and small daily choices can help you restore calm and resilience.

1. Burnout Is Biological, Not Personal

Burnout has been described as a psychophysiological state of chronic stress that disrupts emotional balance, cognitive clarity, and even immune function (Maslach & Leiter, 2016). It’s your body’s built-in alarm, signaling that your resources are depleted.

Mindfulness-based interventions have been shown to significantly reduce burnout symptoms and strengthen resilience, particularly among women and caregivers (Zou et al., 2025; García-Campayo et al., 2018). These practices help reset the body’s stress response, lowering cortisol and improving emotional stability.

Remember: Burnout doesn’t mean you’re weak. It means your biology is asking you to rest and reset.

2. The Calm Reset: Reconnecting with Your Body

Your body is constantly communicating, but chronic stress can drown out those messages. Reconnecting with your “calm cues” is the first step toward recovery.

These cues might look like:

• A deep, steady breath

• Shoulders relaxing away from your ears

• Unclenched jaw and softened facial tension

• A sense of grounding in your body

Pausing to notice these sensations shifts your nervous system from “fight or flight” to “rest and repair” (Porges, 2017). Start with just one minute a few times a day. Three intentional breaths can be a radical act of healing.

3. Nutrition: Fueling Calm from the Inside Out

Nutrition is one of the most underrated tools for stress recovery. The brain and nervous system rely on consistent nourishment to regulate mood and energy.

Stabilize your blood sugar. Eat balanced meals—protein, fiber, and healthy fats—every three to four hours to prevent cortisol spikes.

Nourish your nervous system. Micronutrients like magnesium, B vitamins, and vitamin D support neurotransmitter balance and stress recovery.

Choose anti-inflammatory foods. Research links diets high in fruits, vegetables, whole grains, and omega-3s to lower rates of depression and anxiety (Jacka et al., 2017).

Consider herbal adaptogens. Rhodiola and Ashwagandha have shown promise in supporting energy and reducing stress-related fatigue (Panossian & Wikman, 2010; Chandrasekhar et al., 2012).

Your body listens to what you feed it—so feed it calm.

4. Movement and Rest: Healing Without Punishment

Movement should not be about pushing harder—it should be about tuning in. Gentle exercise supports nervous system regulation and releases built-up stress hormones.

Research shows that yoga, walking, and mindful movement can reduce cortisol, increase GABA levels, and improve mood.

Equally important is rest. Sleep is where emotional and physical repair happen. It’s not a luxury—it’s biological maintenance (Walker, 2017).

Let your new mantra be: Movement restores. Rest repairs.

5. Herbal Support for Stress Recovery

Herbalism can complement holistic healing when used safely and intentionally. Some evidence-based options include:

• Rhodiola rosea: May improve focus and reduce fatigue in burnout (Panossian & Wikman, 2010).

• Ashwagandha: Shown in clinical studies to lower cortisol and improve mood (Chandrasekhar et al., 2012).

• Holy Basil (Tulsi): Supports clarity and calm during stress.

These herbs work best as part of a balanced plan—alongside rest, nourishment, and supportive relationships.

6. Mindset and Emotional Healing

Burnout changes how we think. It convinces us that slowing down equals failure, or that asking for help means weakness. Those are survival thoughts—not truths.

Self-compassion practices have been shown to lower inflammation and increase motivation for self-improvement (Breines & Chen, 2012). When you treat yourself with kindness, your body literally shifts into a calmer physiological state.

Try saying this aloud:

“Rest is repair. I’m allowed to heal.”

Healing begins when you stop fighting yourself and start listening.

7. Building Resilience: Small Steps That Add Up

Resilience is built, not born. It’s cultivated through small, consistent actions that restore equilibrium over time (Kalisch et al., 2017).

Consider these daily anchors:

• Take three deep breaths before responding to stress.

• Eat one nutrient-dense meal each day.

• Move gently for 10 minutes.

• Go to bed 30 minutes earlier.

• Protect your boundaries—say no when needed.

Resilience grows not through perfection, but through practice.

8. Your Weekly Calm Reset

Try this simple 5-step plan to begin reclaiming calm this week:

1. Pause and breathe. Three deep breaths, three times daily.

2. Eat intentionally. Choose meals that stabilize your energy.

3. Move compassionately. Gentle stretching, yoga, or walking.

4. Rest without guilt. Make space for recovery.

5. Reach out. Healing doesn’t happen in isolation.

These small actions compound. Consistency—not intensity—creates change.

Final Thoughts

You are not broken. You are in repair.

Burnout is your body’s way of saying it’s time to recalibrate, to come back home to yourself. The healing journey begins with awareness, fueled by nourishment, supported by rest, and sustained through compassion.

You don’t need to overhaul your life overnight. You just need to start—with one breath, one meal, one act of grace.

References and Additional Reads

Breines, J. G., & Chen, S. (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin, 38(9), 1133–1143. https://doi.org/10.1177/0146167212445599

Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022

García-Campayo, J., Puebla-Guedea, M., Labarga, A., et al. (2018). A new mindfulness intervention for reducing stress and anxiety in primary care: A randomized controlled trial. Frontiers in Psychology, 9, 1405. https://doi.org/10.3389/fpsyg.2018.01405

Jacka, F. N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., & Berk, M. (2017). A randomized controlled trial of dietary improvement for adults with major depression (the “SMILES” trial). BMC Medicine, 15, 23. https://doi.org/10.1186/s12916-017-0791-y

Kalisch, R., Müller, M. B., & Tüscher, O. (2017). A conceptual framework for the neurobiological study of resilience. Behavioral and Brain Sciences, 38, e92. https://doi.org/10.1017/S0140525X1400082X

Maslach, C., & Leiter, M. P. (2016). Burnout: A multidimensional perspective. In C. L. Cooper & N. T. Robertson (Eds.), International Handbook of Work and Health Psychology (3rd ed.). Wiley.

Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress–protective activity. Pharmaceuticals, 3(1), 188–224. https://doi.org/10.3390/ph3010188

Porges, S. W. (2017). The pocket guide to the polyvagal theory: The transformative power of feeling safe. W. W. Norton & Company.

Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.

Zou, X., et al. (2025). The effectiveness of mindfulness-based interventions on burnout, resilience, and sleep quality in nurses: A systematic review and meta-analysis. BMC Nursing, 24(1), 101. https://doi.org/10.1186/s12912-025-03101-0