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Micro-Retirement: The Bold Burnout Fix Millennials and Gen Z Are Embracing

  • Writer: Niki Kay | Wellness Podcast Host | Guest Writer
    Niki Kay | Wellness Podcast Host | Guest Writer
  • 4 days ago

Burnout has become so normal we think it’s just part of life. We tie our worth to how hard we work, how much we earn, and how many fancy things we own, only to be too exhausted to enjoy any of it. Hustle culture sold us a dream of grinding now and living later at sixty-something, if we even made it that far and still had good health. It’s a gamble many take without realizing the cost: stress, anxiety, and disconnection in the forty-something years in the workforce leading up to it.

Micro-Retirement: The Bold Burnout Fix Millennials and Gen Z Are Embracing

A new generation is breaking free with a bold idea—micro-retirement.


Before this, we saw the great resignation, a mass wake-up call sparked by the pandemic. People quit their jobs to chase dreams, move where they actually wanted to live, travel, and finally prioritize family, freedom, and self-care. But not everyone could sustain that lifestyle. Rising costs pushed people back into traditional jobs, and balancing dreams with real-life bills got stressful.


Next entered quiet quitting: doing the job without overextending and embracing remote work to reclaim time and autonomy. This shift led to the rise of the digital nomad lifestyle, living and working from anywhere in the world. But even that came with tradeoffs of juggling multiple gigs, time zones, and eventually, burnout again.



What is Micro-Retirement?


Unlike traditional retirement or sabbaticals, micro-retirement offers a middle ground, allowing individuals to take intentional career breaks between jobs to focus on travel, passion projects, starting businesses or simply living life on their own terms.


According to The Guardian, micro-retirement is being embraced by Gen Z and late millennials as “a brilliant fix for burnout”. Unlike sabbaticals, which often come with the expectation of returning to the same job or company, micro-retirement is a deliberate pause with no guaranteed plan of returning to the same field or employer. It’s an intentional career break focused on living life now, rather than waiting on a retirement fund to finally live their dreams.


How It Works: Strategy Over Spontaneity


Micro-retirement in a nutshell means working a high-paying job for two to three years and saving aggressively during that time. Along the way, you also build transferable skills and gain experience that can be used across different jobs or industries.


How comfortably you can take your micro-retirement depends on how aggressive your strategy is. For example, working as an accountant at a Big 4 firm can be a great starting point—you earn well, build a strong network, and gain valuable experience. Later, those same skills and connections can help you launch your own business, where having a basic understanding of finance is a huge plus, or you might tap into your network to find investors who believe in your vision.


Others might use this break to travel more, explore passion projects, or dive into freelance work. The possibilities are endless.


End of the day, it is all about shifting away from outdated beliefs about how a career “should” look. The ultimate goal? To live a more fulfilling life on your own terms by prioritizing well-being, purpose, and burnout recovery.


Health & Wellness Benefits of Micro-Retirement


The traditional American Dream no longer appeals to younger generations, especially if it comes at the cost of their mental health and wellbeing. Instead, there’s been a major shift toward prioritizing freedom and self-exploration.



One of the biggest perks micro-retirees experience is reduced stress. Not having to clock in every day brings an immediate sense of relief. Better sleep cycles are also common. Believe it or not, not waking up to an alarm every morning is one of life’s most underrated luxuries.


Plus, without being stuck at a desk all day, young retirees have more opportunities to move their bodies. That could look like a random mid-day walk or a relaxed grocery run to cook a healthier meal, instead of rushing to throw something together that's quick but not necessarily nourishing.


By focusing on their individual well-being, retirees are able to fill their own cups first. This allows them to show up more fully for their loved ones and enjoy quality time together—without being mentally drained or emotionally checked out.


One can’t argue that the biggest benefit of this lifestyle? Having your money, health, and time all working for you at once, unlike traditional retirees, who may have the money and the time, but not always the health to fully enjoy either.


How to Plan Your Micro-Retirement


Like any unconventional lifestyle choice, micro-retirement requires careful planning and financial preparation to be sustainable. Here’s how to do it right:


  1. Budget and Save Aggressively: While working, build a strong financial foundation to support your micro-retirement without financial strain.


  2. Secure a Safety Net: Have savings for essentials like rent, food, and medical emergencies you can live on without relying on a steady paycheck.


  3. Plan for Travel Costs: If your goal is to travel during your micro-retirement, research destinations and plan for “worst-case-scenario” estimate of expenses.


  4. Build Alternative Income Streams: Freelancing, investing, or working on a side hustle can help sustain your lifestyle during micro-retirement.


Conclusion


By taking a strategic approach, micro-retirement allows individuals to experience the freedom of retirement at multiple points in life, rather than waiting until old age. It’s a lifestyle that prioritizes living fully, avoiding burnout, and redefining success on one's own terms.



References:

 
Carlie Malott

Niki Kay

Host of the Mindset Mentress Podcast | Guest Writer of Moody Melon Magazine

I'm a writer, podcast host, and entrepreneur focused on self-discovery and transformation. Through my podcast, Mindset Mentress, I share insights on authenticity and growth. Currently pursuing a journalism certification at NYU to enhance my storytelling and impact.

 

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The Hidden Dangers of Repressing Anxiety: Why Bottling Up Your Worries Could Make Things Worse

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • Feb 7

Repressing anxiety may seem like an easy way to cope, but it often leads to intensified feelings and can manifest as physical or emotional distress. The dangers of repressing anxiety lie in the cycle of avoidance, which makes the anxiety more overwhelming and difficult to manage over time.

The Hidden Dangers of Repressing Anxiety: Why Bottling Up Your Worries Could Make Things Worse

Anxiety is a natural, and sometimes even helpful, emotion that alerts us to potential threats. However, when anxiety becomes a constant companion, it can feel overwhelming and exhausting. Many people try to avoid or repress these anxious feelings, thinking that if they ignore the problem, it will eventually go away. However, this approach often backfires, leading to heightened anxiety and even more distress in the long run.


The Repercussions of Repressing Anxiety


Repressing anxiety might seem like a logical solution. After all, if you ignore it, it can't hurt you, right? Wrong. When you push your anxiety down, you're not allowing yourself to process it. Anxiety thrives on avoidance. By refusing to confront it, you are likely to create a cycle of growing tension. The more you repress, the more your body and mind try to express it in unhealthy ways, whether through physical symptoms like headaches, muscle tension, or digestive issues, or through emotional outbursts and panic attacks.


Ignoring anxiety may lead to a temporary reduction in discomfort, but this "solution" comes at a cost. Over time, your anxiety can become more intense, uncontrollable, and harder to manage. In fact, suppression often strengthens the anxious thoughts and feelings, making it more difficult to address the root causes.



What To Do When Extreme Anxiety Hits


When anxiety hits hard, it can be difficult to know what to do. Your heart races, your breath becomes shallow, and your mind spins with endless worries. The first thing to remember is that anxiety is a natural response to stress. It's okay to experience it, but it's how you respond that matters.


1. Ground Yourself: Start by focusing on your breath. Engage in deep, slow breathing—inhale for a count of four, hold for four, and exhale for four. This can help calm the nervous system and bring your attention back to the present moment.


2. Challenge Your Thoughts: Recognize that your anxious thoughts may not always be based in reality. Ask yourself, "What evidence do I have for this thought? What are the facts?" Reframing your thoughts can help reduce the intensity of your anxiety.


3. Take a Break: Give yourself permission to step away from the situation, if possible. Find a quiet space, go for a walk, or engage in an activity you enjoy. Physical movement can help release pent-up tension and reset your emotions.


4. Reach Out for Support: Talking to someone you trust can be incredibly soothing. Sometimes, just expressing what you're feeling can provide a sense of relief. Whether it's a friend, a family member, or a mental health professional, connecting with others can help you feel less isolated.


Daily Self-Care for Anxiety


The key to managing anxiety is not just what you do when it hits; it's also about building habits that support your mental health every day. Self-care is crucial for maintaining balance and reducing the likelihood of overwhelming anxiety.


1. Exercise Regularly: Physical activity releases endorphins, which are the body's natural mood boosters. Exercise can be a great way to combat anxiety and improve overall well-being. Whether it's yoga, running, or simply going for a walk, make movement part of your daily routine.


2. Sleep Well: Anxiety can thrive on poor sleep. Establishing a healthy sleep routine is vital for mental health. Aim for 7-9 hours of quality sleep each night, and create a relaxing bedtime ritual to signal your body it's time to wind down.


3. Practice Mindfulness: Incorporating mindfulness practices into your day can help you stay grounded and reduce anxiety. Try meditating for 5-10 minutes a day, practice deep breathing, or simply be present in the moment by focusing on your senses.


4. Nourish Your Body: Eating a balanced, nutritious diet is vital for mental health. Certain foods can help stabilize your mood and energy levels, while processed foods, caffeine, and sugar may trigger anxiety symptoms. Make an effort to eat a variety of whole, healthy foods that support your body and mind.


5. Set Boundaries: Stress and burnout can exacerbate anxiety. It's important to set boundaries in your personal and professional life. Saying "no" when necessary, taking breaks, and prioritizing self-care can help prevent anxiety from taking over your life.


The Takeaway


Anxiety doesn't have to control your life. By facing it head-on, challenging irrational thoughts, and integrating self-care habits, you can break the cycle of repression and create healthier ways to manage anxiety. So, the question remains: Are you ready to stop suppressing your anxiety and start taking control of your mental health?


 

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