Every January, the annual Serious Business conference in New Orleans pushes owners to think more deeply and creatively about their businesses.

The 2023 event was no exception. Featured keynote and breakout speakers spoke on the theme of “Indirect Work,” and how it impacts everything else in your life.

Erica Cuni, aka “The Burnout Professor,” is a licensed family and marriage therapist and certified integrative mental health professional who specializes in teaching how to avoid burnout.

Thriving Consciously

Most beauty pros power through and endure. But Cuni says it doesn’t have to be that way, and challenged salon owners to take a close look at the way they relate to others when they’re burnt out.

“If you’re burnt out, you’re not doing enough of what brings peace to your mind, body and spirit,” she says. “But if you learn how to manage your nervous system—not other people, you won’t feel the need to control everything outside of you.”

Cuni says there are a few basic principles of burnout to be mindful of:

1. Burnout is a sign to level up your stress management game, which includes self-awareness and self-advocacy.
2. But self-care is only part of the answer—it’s also about creating wellness-empowered environments and cultures that support well-being.
3. Burnout is a physiological and psychological issue. Your body will give you clues before your mind. Be mindful of your daily diet, movement, mindset and emotional connections.
4. You don’t need to hustle to thrive. It’s all about creating and sustaining a flexible nervous system, which allows you to get into energetic alignment with your intentions so you can achieve your desired outcomes.

Stress: Recognizing and Managing

Too much stress can lead to mental and physical illnesses. Cuni says when you’re stressed, you shut down and make bad decisions based on quick reactions.

“Screens deregulate your nervous system,” Cuni says. “Being inside and not getting enough sunlight is also bad for you.”

But sometimes stress is unavoidable, and in those times, Cuni has some tips for relief by tapping into your senses:

• Breathe to regulate your nervous system. To get more energy, take longer inhales. To get into a calm state, practice longer exhales.
• Get outside within 30 minutes of getting up.
• Have a consistent routine for adequate sleep every night.
• Take short breaks during the day. Unclench your jaw, drop your shoulders, and shake out your hands and legs.

Taking a Mental Break

Whether you need a break from your day or from a particular moment, or from your job, there are solutions. Cuni suggests the following mental breaks to avoid burnout:

• Schedule breaks (daily, weekly, monthly, quarterly)
• Spend time in nature
• Turn off notifications and devices when you need to focus
• Set scheduled times for checking emails/returning texts/calls
• Repeat simple mantras
• Listen to calming music in a lowly lit room while being still
• Make lists/reminders to get information out of your head
• Do breathwork
• Find soothing repetitive movement: knitting, rocking in a chair, coloring
• Movement (yoga, heavy lifting, running, dancing)

Sometimes, the break you need is physical. In that case, Cuni recommends these options for physical rest:

• Yoga Nidra
• Prayer
• 20-minute naps
• Meditation
• Slow breathing exercises
• Massages
• Gentle stretching

To avoid burnout, you may also need a break from social obligations and pressures. Cuni recommends the following:

• Spend time with those who keep your nervous system calm
• Take time away from social media
• Be intentional with your social media and electronics time
• Be mindful of who you follow on social media
• Take a break from social events—you don’t always have to be doing something
• Say “no” when you feel tired
• Spend a minimal amount of time with those who activate your nervous system
• Spend time alone actively resting

Learn more about Cuni and her incredible journey here.