A Psychologist’s take on managing modern stress: Beyond burnout and bubble baths

April is Stress Awareness Month, a timely reminder of the impact that chronic stress has on our bodies, minds, and relationships. As a psychologist, I see stress not as something to be entirely eliminated — that’s neither realistic nor necessary — but as something to be better understood and more effectively managed. 

Stress is part of being human. But prolonged, unrelieved stress? That’s when it starts to chip away at our health and our sense of self. Let’s explore four core pillars that support mental and emotional resilience: self-care, burnout recovery, movement, and sleep. 

Burnout: When Stress Crosses the Line 

Burnout is more than just feeling tired or busy — it’s a state of emotional, physical, and mental exhaustion caused by prolonged and unmanaged stress. It often creeps in subtly: you may notice a drop in motivation, increased irritability, or feeling emotionally numb. Tasks that once felt manageable begin to feel overwhelming. 

Burnout is not a sign of weakness; it’s a signal. A signal that your current pace is unsustainable, and your internal resources are being depleted faster than they can be restored. 

Recognizing burnout early allows space for recalibration. Pay attention to what your mind and body are communicating — they’re not being dramatic; they’re being wise. 

Rethinking self-care: More than occasional treats 

Self-care is often misrepresented as indulgence — bubble baths, spa days, or escapism. While those things have their place, genuine self-care is about maintenance. It’s the daily and deliberate practice of preserving your mental health. 

That might look like setting boundaries at work, taking a break from screens, reaching out to someone you trust, or simply giving yourself permission to rest. Self-care is quiet, consistent, and often unglamorous — but it is essential. 

From a psychological perspective, self-care reinforces the message that you are worth taking care of — and that your well-being matters. 

 The science of movement: Stress relief in action 

One of the most effective (and underrated) tools for managing stress is physical activity. Exercise stimulates the release of endorphins, improves sleep quality, and helps regulate mood — all of which contribute to reduced stress levels. 

You don’t need a rigorous workout routine to benefit. Even a 20-minute walk, gentle stretching, or dancing to music in your kitchen can shift your physiological state. Movement reconnects us with our bodies and helps release tension that accumulates throughout the day. 

The goal is not perfection — it’s momentum. 

Sleep: The foundation of mental health 

Sleep is often the first thing we sacrifice when life gets stressful — and yet, it’s the one thing we most need. Lack of quality sleep impacts cognitive function, emotional regulation, and physical health. Over time, it compounds stress and makes recovery harder. 

Establishing a consistent sleep routine can significantly improve your resilience. That includes winding down with low-stimulation activities, avoiding screens before bed, and maintaining regular sleep and wake times — even on weekends. 

Sleep is not optional. It’s restorative, preventive care for your brain. 

Final thoughts 

Stress Awareness Month offers an opportunity to pause, reflect, and recalibrate. Whether you’re feeling a bit overwhelmed or teetering on the edge of burnout, know that small, intentional changes can create meaningful shifts. 

You don’t have to overhaul your life to feel better. Start with what’s within reach: a short walk, an early bedtime, a moment of quiet. These small choices build over time — and they matter. 

And if you’re finding it hard to manage stress on your own, you’re not alone. Talking to someone can make a real difference. If you’re ready to take the next step, get in touch to book in for a free 15 minute consultation.  

-Dr. Amirah Khan