When Nathan Shelley (The Wiz Kid) started spiraling on Ted Lasso, I felt that one. The frustration, the overthinking, the desperate need and desire to prove yourself. I’ve been there.

Then Ted himself, the optimistic, “believe in biscuits” coach, has a full-on panic attack in the middle of a soccer match. That scene wasn’t just entertainment; it was a mirror for millions of professionals who push too hard for too long.

Let’s be real, burnout doesn’t care how positive you are. It doesn’t care if you own the business or sweep the floors. It sneaks up quietly and then roars loud.

When the Stress Catches Up

A few years ago, I was in the middle of one of those “too many projects, too little time” seasons.

My phone was buzzing nonstop, my inbox looked like a slot machine, and every meeting felt like a competition between urgency and exhaustion.

I remember driving down I-5, juggling phone calls, deadlines, and caffeine, when suddenly I felt it - my chest tightened, my hands went numb, and my vision tunneled. I honestly thought I was having a heart attack. I pulled over, called my wife, then urgent care.

Turns out, it was a panic attack.

A panic attack! From stress. Me? No way!

For perspective: I’ve started multiple businesses and navigated through literally a thousand black swan events. I’ve been stuck at the top of mountains in 80 mph storms and whiteout conditions for two days and walk off the mountain with a smile. I’ve been in an ocean cave 70 feet down and had my flashlight go out. I found my way out with most of my air intact.

I am uniquely built to deal with high pressure situations with grace. I never thought I'd fall victim to a panic attack. So this event changed how I see work, health, and the myth that burnout is just part of success.

The Psychology of Burnout

According to the American Psychological Association (APA), burnout isn’t just being tired — it’s a chronic state of emotional, mental, and physical exhaustion caused by prolonged stress.

It’s your body’s way of saying, “Hey buddy, I’ve been carrying this for too long.”

Here’s what’s really happening:

• Your brain floods with cortisol — the stress hormone that keeps you alert. Great in small doses, terrible when it never shuts off.

• Your decision-making and empathy decline. You snap faster, think slower, and care less — not because you’re lazy or mean, but because your emotional reserves are depleted.

• Sleep becomes shallow, your immune system weakens, and everything — even good news — feels heavy.

It’s not weakness. It’s actual biology.

How to Spot the Warning Signs

Burnout rarely shouts. It is sneaky. It builds up. It whispers.

Here’s what it sounds like:

• You start resenting the work you used to love.

• You dread emails, meetings, or even the sound of your phone.

• Your patience at home disappears first.

• You start feeling detached.

• You keep saying “after this week, things will calm down”… but they never do.
  

If that sounds familiar, you’re not alone. The World Health Organization now classifies burnout as an “occupational phenomenon.” I believe that’s a fancy way of saying — this is real, and it’s affecting millions of us.

What Helps: The Science of Recovery

The APA and National Alliance on Mental Illness (NAMI) agree — managing burnout requires both mental and environmental changes. You can’t meditate your way out of a toxic work pattern. You have to adjust the inputs.

Here’s what helps:

1. Boundaries are oxygen.
   Turn off notifications after hours. Schedule “no meeting” times. Protect your peace like it’s your paycheck — because it is.

2. Take micro-breaks.
   Your brain can only focus deeply for about 90 minutes at a time. Step away, stretch, breathe. Even a 5-minute pause resets your stress hormones.

3. Talk about it.
   Therapy or counseling isn’t just for crisis — it’s for clarity. Therapists help you recognize emotional overload before it turns into a full crash.

4. Re-evaluate your “why.”
   Burnout often hides under purpose. We tell ourselves we’re doing it for family, for growth, for the mission — but sometimes we’re doing it because we don’t know how to stop.

5. Rest without guilt.
   Rest isn’t earned. It’s required. You can’t innovate, lead, or love when your brain’s battery is dead.
   
   

Practical Ways to Recharge

One thing I wish Ted Lasso had shown a bit more of were the simple, universal, practical ways people can cope with burnout — the everyday tools that anyone, anywhere, can use to reset their mind and body.

Over the years, I’ve learned a few that actually work for me. They don’t require special equipment, a fancy retreat, or a plane ticket. They just take intention.

Here are three that have changed the way I work, think, and recover: taking real vacations, practicing daily mindfulness, and learning how to breathe again.

Each one works differently, but all three share a common goal: helping you slow down enough to remember what balance feels like.

Vacations: The Most Underrated Mental Health Tool

We love to talk about hustle in America. What we don’t talk enough about is rest. According to the U.S. Travel Association, more than 55% of Americans don’t use all their vacation days — nearly 768 million unused vacation days every year. And it’s costing us — mentally, physically, and even professionally.

The Science Behind Vacations

Studies from the APA and University of Vienna show that taking vacations lowers cortisol, boosts dopamine and serotonin, improves sleep, and restores creativity.

Your prefrontal cortex — the brain’s decision-making hub — actually works better after rest.

Think of it like this: your brain is a muscle. You wouldn’t lift weights for 12 hours straight and expect gains. You rest so you can come back stronger.

How Long Does It Take to Truly Destress?

Research from Psychosomatic Medicine Journal found that the full benefits of a vacation peak after 8 consecutive days.

Weekend trips still help, but a full week or more is best for true hormonal and neurological reset.

Do’s and Don’ts for a Real Reset

Do:
✅ Set work boundaries — turn off notifications and email alerts.
✅ Go somewhere that separates you from your routine.
✅ Mix physical rest with small adventures.
✅ Use the time to reconnect with people, nature, or purpose — not deadlines.

Don’t:
❌ Bring your laptop “just in case.”
❌ Over-schedule every minute.
❌ Let guilt ruin your rest — you’ve earned it.
 ❌ Fly home the night before a big meeting. (Trust me, learned that one.)

Vacations Without Guilt

Taking a vacation isn’t abandoning your responsibilities — it’s recharging your ability to meet them.

You return sharper, happier, and far more productive. You can’t pour from an empty cup — but a well-rested you? That’s an overflowing pitcher.

Making Time for Mindfulness

Not everyone can take two weeks off to sit on a beach — but you can still give your mind a vacation every day. It’s called mindfulness.

Take a walk at lunch. Leave your phone behind. Sit outside with your coffee and just exist for ten minutes. Notice your breathing, the sound of wind, the feel of the air.

The Science Behind Mindfulness

Research from Harvard Medical School and the National Center for Complementary and Integrative Health shows mindfulness lowers cortisol, improves emotional regulation, and physically changes the brain.

MRI studies reveal increased gray-matter density in the hippocampus (learning and memory) and prefrontal cortex (decision-making) — while shrinking the amygdala, the fear center.

Even 10–15 minutes a day can reduce anxiety and restore focus.

Longer sessions deepen the benefits, but consistency matters most. When you make space for mindfulness, you’re not escaping life — you’re re-entering it calmer, kinder, and clearer. It helps you show up better for your family, your coworkers, and yourself.

And sometimes, in that quiet moment, you’ll have an unexpected epiphany that only comes when the noise fades.

Mindfulness isn’t a luxury. It’s maintenance.

Therapy & The Power of Breathing

When I finally talked to a counselor about my panic attack, I expected advice. What I got was awareness.

She helped me see how much of my stress was self-created — saying yes too often, trying to carry every problem, and setting standards no human could meet.

She also gave me one tool I still use every day — a simple breathing exercise that sounds too easy to work… until you try it.

The 4-7-8 Technique

Here’s how it goes:

1. Inhale quietly through your nose for 4 seconds.

2. Hold your breath for 7 seconds.

3. Exhale slowly through your mouth for 8 seconds.

4. Repeat the cycle four times.
   

That’s it. No app, no cost, no equipment. Just breath — the one thing we forget we control.

The Science Behind Breathing

A 2023 study from Stanford University found that slow, controlled breathing — especially with longer exhales — activates the parasympathetic nervous system, lowering heart rate and blood pressure within minutes.

Participants who practiced daily breathing exercises for five minutes a day showed a 20% decrease in stress markers and significant improvement in sleep quality and mood regulation.

Why it works:

• The slow exhale stimulates the vagus nerve, which calms the body’s “fight or flight” response.

• Oxygen levels balance, reducing anxiety and improving focus.

• Repeated practice trains your brain to stay grounded under stress — like emotional muscle memory.
  

You can do it in traffic, before a big meeting, or when you wake up at 3 a.m. thinking about payroll. It’s an instant reset button.

Breathing Your Way Back

Therapy helps you unpack the “why.” Breathing helps you survive the “now.” Together, they retrain your body and mind to respond instead of react.

Try it tonight before bed. Four slow rounds. You’ll feel your shoulders drop, your chest loosen, your thoughts soften. It’s not magic. It’s science and practice.

Closing Thoughts

If work ever starts feeling like a weight instead of a purpose, listen to that. Passion shouldn’t burn you out — it should light you up.

Ted once said, “Taking on a challenge is a lot like riding a horse, isn’t it? If you’re comfortable while you’re doing it, you’re probably doing it wrong.”

True but if you’re constantly getting thrown off the horse, maybe it’s time to let it rest, feed it, and take care of yourself, too. Work will always be there. You won’t always be — unless you protect your peace. So take the trip. Take the walk. Take the breath. Your best ideas, and your best self, are waiting on the other side of stillness.

If You’re Navigating Stress and Burnout

Benefit Airship’s BASE Plan includes mental health counseling at no additional cost. Emotional wellness is just as important as physical health and we encourage every member to take full advantage of this service. Whether you’re managing stress, navigating life changes, or simply wanting to grow personally, professional counseling can make a powerful difference in your overall well-being.

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Series: What Ted Lasso Taught Me About Mental Health

If you’ve ever laughed and cried in the same episode of Ted Lasso, you already understand why this show is a gift to mental health awareness. It tackled separation, loss, anxiety, and self-worth with humor and heart — showing that real strength lies in vulnerability.

In this series, I reflect on five life experiences — from divorce to burnout — and what Ted Lasso got right about healing, growth, and connection. Each article connects a personal story with professional insights from the American Psychological Association, National Alliance on Mental Illness (NAMI), and other reputable sources.

The goal isn’t to preach — it’s to normalize. To talk, laugh, cry, and learn — together.