Have you ever felt so tired that you couldn’t get yourself out of bed in the morning? Or so exhausted that you’re tired but wired? Or maybe you’ve noticed you’re getting sick all throughout the year no matter how well you eat?
Most people have experienced some form of exhaustion or stress, but if you’re burned out – it takes your fatigue to a whole other level.
While The World Health Organization has officially recognized burn-out as a syndrome within the workplace, which is a great step forward, burn-out can also be caused by stressors outside of work as well and can lead to many symptoms that affect your ability to function optimally through your regular day-to-day.
Some common causes of burn-out outside of the workplace can include prolonged poor sleep hygiene, lack of exercise or too much exercise, chronic stress from home life, or just trying to “do it all”, and commonly poor dietary habits.
Here are some of the key symptoms to watch out for if you’re worried that you may be suffering from burn-out:
- Physical fatigue
- Insomnia
- Moodiness (anxiety, depression, anger)
- Reduced immune function
- Mental exhaustion
So what are you supposed to do if you’re experiencing these symptoms and feeling like you’ve reached burn-out?
While booking in a consultation with a nutritionist is best in order to get a personalized protocol to ensure proper support and healing of the body (remember, every body is individual and has unique needs!), there are a few basic things you can do to get yourself started on the road to recovery.
IMPROVE YOUR SLEEP QUALITY
Focusing on getting enough sleep is important, but good quality sleep is also critical to helping your body manage stress and recover from burn-out by allowing the body to repair, rest, and recover.
- Aim for 7 to 9 hours of good quality sleep each night (be consistent!).
- Turn off your devices and electronics at least 30 minutes prior to bed.
- Keep your room cool and dark.
FOCUS ON STAYING HYDRATED
Hydration is really important for healing and recovery from stress or burn-out. While water plays a role in almost every function in the body, adding some high mineral salt makes it super nourishing for your adrenals too, helping them function better under stress and promote healing.
- Start your day off with a glass of salt water sole (see recipe below)
- Drink at least half of your body weight in ounces of water daily
- Sip water throughout the day to help your body function optimally
EAT TO NOURISH AND HEAL YOUR BODY
What you eat will play a big role in your recovery and ability to heal from burn-out, or even stress. While nutrition is entirely individual, especially when it comes to healing, there are a few things everyone can do to support the body for healing.
- Eat a wide variety of fruits and vegetables to increase nutrient uptake and absorption.
- Consume a diet higher in proteins, fats, and fibre and lower in carbohydrates.
- Avoid caffeine, alcohol, and sugar.
APPROACH EXERCISE CAUTIOUSLY
While exercise is important for stress management, it isn’t always safe during burn-out due to the added stress on the body. If you find yourself more exhausted after working out, then you’re pushing too hard and need to switch to a light exercise routine for now. Start with 10 minutes a day and slowly work up to 30 minutes using any of the following:
- Daily walks
- Yoga
- Stretching
MANAGE YOUR STRESS
This is where I find most people struggle, myself included. It’s important to manage your stress, and while there are many causes of stress that aren’t within your control, it’s important to take it back in every area possible. Setting up boundaries for yourself and learning to say no are important first steps. You can also:
- Take some mental health days off work
- Seek the help of a professional counsellor
- Enlist a nutritionist to help you support your body and heal through a simple and individualized protocol , while providing support to ensure you start feeling better.
As a holistic nutritionist, I know that lifestyle is just as important as nutrition for health and healing.
When clients come to me burned out and looking for help, they always ask me for a meal plan or recipes in order to remove some of the stress that adds to their life, while allowing them to focus on their health and healing.
Because this has been such a common thread in my years of practice, and upon many, many requests – I have finally put together a variety of recipe books and meal plans that can be purchased without a consultation! If this sounds like something that could be helpful for you too, check out the selection of ebooks in my NEW STORE.
And to help you recover from burn-out and nourish your adrenals, try this healing Salt Water Sole recipe first thing upon waking each morning.
*Due to the nature of this therapeutic drink, please check with your healthcare practitioner first (or you can book in with me here) if you are on medication, have high blood pressure, or have any other medical concerns.
