Exhausted Beyond Rest: How to Manage Chronic Stress and Prevent Burnout Before It Takes Over

A conversation with Dr. Paulina Garnica Izzo on restoring balance through functional medicine, nutrition, and meaningful recovery

In today’s fast-paced society, chronic stress has become a widespread issue fueled by constant digital connectivity, work overload, lack of true rest, and the pressure to meet modern standards of success, beauty, and financial stability.

To explore how this is impacting our health and what we can do about it, GoWellMag sat down with Dr. Paulina Garnica Izzo, a medical doctor from Universidad La Salle, with a master’s in Clinical Nutrition from Universidad Anáhuac and certification in Functional Medicine by the IFM/AMF. Her specialties include treating hormonal and metabolic disorders.

What impact does chronic stress have on our health?

Stress has a profound effect on both physical and mental health. It can affect the cardiovascular system by increasing heart rate and blood pressure, weaken the immune system making us more vulnerable to illness, and disrupt the digestive system, causing issues like colitis or gastritis.

It also impacts mental health by altering neurotransmitters like serotonin and dopamine, leading to anxiety, depression, and sleep disturbances—which in turn worsen our metabolic, hormonal, and emotional health.

Chronic stress makes cells more vulnerable to free radicals, accelerating aging and increasing the risk of inflammation-related diseases like autoimmune disorders, neurodegeneration, and even cancer.

For instance, foods that support serotonin production include eggs, bananas, and leafy greens like spinach and arugula. Almonds and cacao are rich in magnesium, which soothes the nervous system. To regulate cortisol—commonly known as the stress hormone—vitamin C from fruits like kiwi and B-complex vitamins found in nuts can be very helpful.

On the other hand, sugar, processed foods, artificial colorants, and alcohol have been linked to increased anxiety and disrupted sleep.

What is burnout, and how does it differ from chronic stress?

Burnout is the physical and emotional collapse that often follows prolonged exposure to stress. It’s characterized by loss of motivation, deep fatigue, and a lack of energy or interest in daily tasks.

This typically occurs after long periods without recovery or when our schedules become too saturated and the brain is overwhelmed. That’s why it’s so important to intentionally create space for rest and mental breaks.

How can functional medicine support those dealing with chronic stress or burnout?

Functional medicine takes a whole-person approach. We look at the physical, emotional, and psychological aspects of the patient and focus on identifying root causes rather than just treating symptoms.

The five pillars of this approach are: nutrition, physical activity, sleep, stress management, and supplementation.

We’ve already talked about the importance of real, whole foods—fruits, vegetables, whole grains, and quality animal protein—while avoiding processed foods.

Exercise is a powerful tool for releasing built-up energy and emotions. When done mindfully, it can even serve as a form of meditation by grounding your mind in the present moment and breaking the cycle of overthinking.

Sleep is absolutely essential. Our culture often glorifies overworking and sleeping less as signs of productivity, but in reality, this is counterproductive. The brain and body need sleep to repair and reset. Ideally, we should be sleeping 7–9 uninterrupted hours per night.

As for supplements, those that support nervous system regulation include magnesium, GABA, L-theanine, ashwagandha, and 5-HTP. Additionally, practicing relaxation techniques, scheduling breaks, or attending therapy are excellent tools for emotional balance and burnout prevention.

What advice would you give employers and leaders to create healthier work environments?

We need to rethink our beliefs around productivity and workload. We often push ourselves beyond our physical and emotional limits, which leads to exhaustion, frustration, and decreased performance.

Companies can implement simple yet powerful strategies such as:

• Allowing short breaks throughout the day
• Encouraging outdoor time or providing green areas for breaks or work
• Offering structured rest days at regular intervals
• Fostering open conversations about wellness
• Hosting wellness workshops that cover key areas like nutrition, sleep, exercise, and emotional wellbeing

When teams feel supported and have the tools to care for themselves, productivity and creativity naturally rise

Chronic stress doesn’t go away on its own. Burnout is not inevitable. The path to sustainable health begins with a proactive, personalized, and compassionate approach to caring for the whole self.