Burnout to Balance
Written by: Pansiluni Weerawansa
Photo by MIT Sloan
Stress has become quite a familiar word in our daily vocabulary. Be it looming deadlines, assignments, traffic, economic instability, financial issues, or even juggling responsibilities and managing day to day tasks – stress manages to quietly tiptoe into our lives and often overstays its welcome. Yet, do you pause to truly understand what stress is and how it uniquely manifests in different social and cultural contexts?
Stress is the body’s built-in alarm system; it is a rather complex biological response to any perceived demand, threat, or challenge. Stress at its core is a survival mechanism and an evolutionary gift passed down from our ancestors, who relied on it to stay alert and escape danger. According to the American Psychological Association (APA), “stress is a normal reaction to everyday pressures, but can become unhealthy when it upsets your day-to-day functioning”. And while a small dose can be motivating, prolonged exposure can lead to a range of physical and psychological health issues – anxiety, depression, hypertension, and even heart disease. Stress is not something that is just “in your head”. Rather, stress is a physiological response with real, tangible consequences that can have an adverse impact on anyone.
There can be a myriad of reasons for stress. While the causes of stress are often beyond individual control, we can change how we respond to them.
Speak Up!
Normalise conversations around stress and mental health. Whether it’s with a friend, a family member, or a counsellor, voicing your concerns will definitely help you lighten your concerns and bring you ease.
Meditate
Practices like Anapanasati (also known as mindful breathing) that are suitable for both beginners and advanced meditators, regular visits to places that bring you peace, and herbal remedies offer grounding techniques to reconnect with inner peace.
Dopamine Detox
Contrary to its name, a dopamine detox isn’t about eliminating dopamine (which is essential to brain function), but rather resetting your brain’s reward system. It’s about consciously reducing high-stimulation activities – especially those driven by instant gratification – so that your mind can learn to appreciate the slower, quieter joys of life again.
You can start small by trying steps like avoiding checking your phone for the first hour after waking up. Instead, try to drink a large glass of water, meditate, and listen to a song. Simple activities like this can boost your mental health more than you think. You can also try disabling non-essential alerts. (You don’t need to know instantly when someone has liked a photo of what you ate – the world won’t end!)
Dopamine detoxing isn’t about becoming a hermit – it’s about reclaiming your time, focus, and your inner peace. When you gradually remove the digital noise, you’ll start noticing the quiet joys again: the aroma of freshly brewed tea, the rustle of coconut trees, and even the calm of just being yourself.
It’s important to note that stress isn’t just a personal battle; it’s a societal one. Governments, offices, and educational institutions in Sri Lanka have a role to play in promoting emotional well-being. Flexible work hours, mental health education in schools, and public awareness campaigns can all contribute to creating a more emotionally resilient nation.
In a country that has faced natural disasters, civil conflict, pandemics, and economic collapse, resilience runs in our blood. But resilience doesn’t mean suppressing emotions or carrying burdens in silence. True strength lies in awareness, in community, and in the courage to ask for help. The next time you feel overwhelmed, take a deep breath, step back, and remember – you’re not alone in this. Stress may be a part of life, but it doesn’t have to define yours. Reach out to us – we are here to listen to you.