When the Grind Breaks You

Learning to Rest Without Guilt

The Bottom Line: Rest isn't a reward for finishing your to-do list. It's how you survive long enough to have one.

Nicole was sitting in her car in the grocery store parking lot again.

Not crying. Not even sad. Just frozen.

Her hands gripped the steering wheel. Engine still running. Heart still racing. She couldn't make herself get out of the car. Not because she didn't have time, but because her body simply said NO MORE.

If you've ever been that person (staring out the window, scrolling, waiting for your energy to come back), you know this feeling. It's not laziness. It's exhaustion that's gone unchecked for too long.

Across communities, burnout has become a shared language. We've learned to push through everything: grief, stress, work, bills, and social pressure. That's what survival has always demanded. However, we are now realizing that "pushing through" comes with a cost.

The Numbers Behind the Fatigue

According to the CDC's 2025 Report on Minority Mental Health, chronic stress levels among adults of color are 27% higher than the national average. That stress shows up as insomnia, anxiety, high blood pressure, and emotional burnout.

Psychologist Dr. Thema Bryant refers to it as "the fatigue of survival." She says:

"We can't heal in the same systems that exhaust us."

The truth? Rest is not weakness. It's repair.

Why "Rest" Feels Radical

Rest feels unproductive in a culture obsessed with constant output. But as Tricia Hersey, founder of The Nap Ministry, reminds us:

"Rest is not a luxury. It's a right."

That idea challenges everything we've been taught about success: that our value depends on constant doing. Reclaiming rest is an act of protection. For many, it's a quiet form of resistance.

How to Start Healing the Burnout

1. Find Therapy That Speaks Your Language

Finding a therapist who understands your unique lived experience can make a significant difference.

Top Resources:

• Therapy for Black Girls – National U.S. directory connecting women and girls of color to licensed therapists. Offers virtual sessions.

• Clinicians of Color – Nationwide network of BIPOC therapists. Search by insurance, location, and specialty.

• Open Path Collective – Nonprofit offering affordable therapy ($40 to $70 per session) across all states.

• Psychology Today’s Therapist Finder — A Global directory that lets anyone filter by location, budget, faith background, language, or specialization.

If you’re new to therapy, begin by emailing or messaging two potential

Pro tip: Start by emailing two potential therapists and asking, "What's your experience supporting clients who deal with chronic burnout?" The response reveals a great deal about your fit.

2. Practice "Micro-Rest"

You don't need a beach or a break from work to rest. You need a pause.

Try this:

• Sit in silence for two minutes between tasks

• Walk outside without your phone

• Take three deep breaths before opening your next email

These micro-pauses rewire your stress response over time.

3. Protect Your Boundaries at Work

You can't perform at your best when you're constantly depleted.

Try saying this:

"I'd love to help, but I'm at capacity right now."

Block time on your calendar for focus, rest, or wellness. Protect that space as if it were a meeting scheduled.

4. Give Yourself Permission to Rest

Doing nothing is still doing something.

You are not behind. You are human. Some days, recovery is the assignment.

Your Next Step

Rest isn't just a break. It's maintenance for your mind and body.

For Nicole, it started small. She turned off her car, leaned her head back, and took three deep breaths before walking into the store. That became her first act of healing.

Try this week:

✓ Schedule one intentional rest day

✓ Save one therapy resource

✓ Tell one friend, "I'm resting, on purpose."

Your body isn't the problem. It's just asking to be heard.

What's one way you can rest without guilt this week?

Resource Box

Crisis & Mental Health Support (U.S.)

• 988 Suicide & Crisis Lifeline – Call or text 988 (24/7, free, confidential)

• BEAM Community – Black Emotional and Mental Health Collective offering education and peer support programs

• Therapy for Black Men – Free and low-cost mental health directory for men of color

• Melanin & Mental Health – Nationwide therapist locator for people of color

Free Wellness Apps

• Insight Timer – Guided meditations and rest talks from diverse creators

• Shine App – Mental wellness and affirmation app created by women of color

• Exhale – Emotional wellness app created specifically for Black women

If you're outside the U.S., please check local hotlines in your region.