It is now a cliché to say that the past year has been unprecedented, but it is also true. And women may be feeling the most strain: according to a recent survey, 53% of women report that their mental health has deteriorated to the point of burnout due to work (open in new tab). Burnout comes in many forms: of course, there are the more obvious signs of burnout, such as exhaustion or becoming physically ill more often. Of course, there are obvious signs of burnout, such as exhaustion or feeling ill more often, but there are also more subtle symptoms. One of the most insidious aspects of burnout is a loss of judgment, including judgment about oneself. Even if you think you are doing well, if you are not getting the sleep you need or spending day after day in virtual meetings or in front of a screen, you are likely not doing as well as you think you are.

Even before the coronavirus pandemic began, women were taking on extra responsibilities such as housework. (opens in new tab) And whether they continue to telecommute or return to the office, the disproportionate burden on women is only getting worse (opens in new tab) According to a LeanIn.org study (opens in new tab), in 2020, women are twice as likely as men to be experiencing burnout experiencing symptoms. This may be one reason for the mass exodus of women from the workplace. (Open in new tab) When everything in your life is turned upside down, just getting through the day can be stressful.

But there are steps we can take to overcome burnout and even thrive during this historically difficult time. As paradoxical as it may sound, the way to overcome uncertainty and stress in times of massive change is to make very small adjustments in one's life. This allows us to control what we can control. And as a result, we find that we can control a significant portion of our immediate world. This is the basis of Thrive Global's new book, Your Time To Thrive. (Opens in a new tab) It is a guidebook based on a holistic life planning and behavior change system that will help you enhance every aspect of your physical and mental health, performance, resilience, and relationships.

By creating micro-steps that are too small to fail, you can immediately incorporate them into your daily work and family life. Taking charge of one's health and mental resilience is important, especially if it is during times of stress and anxiety. Below are five microsteps to beat burnout now.

According to neuroscience, we can change course from stress in as little as 60 to 90 seconds. (Open in new tab) That's why one of my favorite microsteps is to focus on breathing up and down, even for 60 seconds. This activates the parasympathetic nervous system and lowers levels of the stress hormone cortisol. (Opens in new tab) This is something to use as a reset throughout the day, before, after, or even during meetings.

One way to create new healthy habits is what researchers call "habit-stacking" (opens in new tab). Here's my favorite combo microstep approach: every time you brush your teeth, think of three things you are grateful for. Gratitude is one of our most powerful emotions and has been scientifically shown to help reduce stress and anxiety. Doing this while brushing your teeth is an easy way to bring the wonderful benefits of gratitude into your life without having to go through an already busy day.

Of course, we all want to be informed. We are still living with a public health crisis, and the more knowledgeable and up-to-date we are, the more prepared we feel. But as many of us learned during the 2020 election, watching the news 24/7 only adds to the stress. The only way to break out of this situation is to set yourself a news blackout time. That way, you can unplug and recharge by connecting with friends and loved ones or having some downtime to connect with yourself. It also allows you to get better sleep and put a positive spin on stressful news. And don't worry - if you want to know what you missed, the news will still be there in the morning.

Put exercise time on your calendar. We never miss a meeting that we consider important in our lives, even if we are using Zoom. Studies have shown that even just a few minutes of movement can have a significant impact on our physical and mental health. (When you fill out your calendar at the beginning of the week or in the morning, don't forget to take time to exercise.

We all love our cell phones. We know where they are all day long and how charged they are. But our phones are the repository of to-do lists, inboxes, endless demands of the day, and all the other things we need to put away in order to sleep. In addition, the blue light emitted by our phones suppresses melatonin, a hormone involved in sleep regulation. (Open in new tab) Therefore, by setting a time to go to bed at night, turning off the device, and kicking it out of the bedroom, you can wake up fully charged, just like your beloved cell phone.

Arianna Huffington is the founder and CEO of Thrive Global, whose mission is to end the epidemic of stress and burnout.