For many people, burnout does not happen at once.
It builds slowly through long days, constant pressure, too many responsibilities, and the need to always push through. At first, it can look like stress, but over time, it becomes something deeper. Work starts to feel heavier, motivation fades, and even rest does not seem to help.
As someone who admittedly experienced burnout, Marly Q Casanova has a unique perspective on it. The wellness consultant, speaker, and FIU alumna focuses on making wellbeing practical, especially for people who are juggling demanding jobs, personal responsibilities, and constant mental noise.
She wants to change the way people move through their day in the first place. As she puts it, “wellness is not another thing on your plate. Wellness is the plate.”
What Burnout can Look Like
Casanova explains that burnout is not always easy to identify when you are living through it.
Many people think burnout simply means being tired, but it often shows up in quieter ways. You may feel more irritated, have difficulty resting, or be disconnected from parts of your job you once enjoyed. You may feel like no matter how much you do; it is never enough.
That is what makes burnout so tricky. People can still perform and get things done, while quietly losing their energy and joy. In many workplaces, that disconnection gets ignored because being busy is viewed as being productive and successful.
Small Resets can Change the Workday
Instead of treating wellness like a reward for when everything is finished, Casanova encourages people to build small resets into the day itself. These resets are not dramatic; they are simple moments of awareness that can interrupt the cycle of stress.
Casanova suggests thinking about these small resets using the “BEST” framework.
“I call it my best way to stress less,” she explains. “BEST stands for ‘breathe,’ ‘experience,’ ‘smile,’ and ‘thank you’.”
“Breathe” is a reminder to pause and take a mindful breath before beginning something. Instead of rushing through life on autopilot, “experience” it and truly noticing life as it is happening. It’s important to “smile,” a simple but powerful shift that can help regulate your mood and energy. Finally, don’t forget to say “thank you.” This brings the focus back to gratitude and recognizing your own effort, presence, and care throughout the day.
Together, these small habits offer practical ways to feel more grounded, focused, and calm during the workday, whether that means pausing before a meeting, taking a breath before sending an email, or choosing to be more present in the moments in between tasks.
What Employers can Do to Support Wellbeing
Casanova also points out that employers and leaders play an important role in reducing burnout.
From her perspective, healthier workplaces begin with leaders who model wellbeing and create more intentional work environments. That can look like starting meetings with a brief pause, helping teams focus on what matters most, and creating routines that support clarity instead of confusion. Small changes like these can help employees feel more present, supported, and connected throughout the day.