Escape Exhaustion: Your 5-Step Guide to Burnout Recovery (+ Trusted Product Tips)

Are you tired of feeling drained, and constantly exhausted even after a full night’s sleep? You're not alone. In today's fast-paced world, burnout can be a real struggle. But the good news is that recovery is absolutely possible.

I've been there myself. After completing my Master’s degree, I found myself mentally and physically depleted. This continued until I started working with a naturopathic doctor and started implementing these burnout recovery tips to reclaim my energy, health, and happiness.

In this post, I'm sharing the five steps I took to overcome and recover from burnout. Recovery from burnout has been the key factor in creating a life I love. You'll learn:

• How to redefine success and discover what truly matters to you

• The power of mindset in your recovery journey

• Simple strategies to manage stress and interrupt the stress cycle

• How your diet can fuel your body and mind for optimal well-being

• Targeted supplements that can support your physical and mental health

1. Redefine Success: Discover What Truly Matters

There is a saying, “Any path will take you there if you don’t know where you’re going.” 

While it is an annoying saying, unfortunately, it’s true when it comes to recovering from burnout and achieving optimal wellness. 

• Action Step: Grab a piece of paper, open your notes app, and answer these questions:

  • What do you want?

  • What is your personal definition of wellness? What does that look like for you?

  • What does good health feel like for you?

  • What goals or dreams would you be able to accomplish if you woke up every day feeling well in your body and mind?

Seeing your goals and desires in front of you is the first step to getting there! You are the only person to decide what optimal wellness looks and feels like. When we let other people decide what is important, we may feel empty and unfulfilled. 

If you want a more personalized approach, I offer one-on-one consultations to help you create a custom recovery plan. Schedule here.

2. Shift Your Mindset: Believe in Your Ability to Heal

Your mindset plays a crucial role in your recovery. You have to believe that feeling better is possible, even before you see the evidence.

How do you feel when you look at your definition of wellness and goals? Do you feel hopeful about your ability to reach your goals? 

Abraham Hicks says, “Beliefs are just thoughts you keep thinking.” It is not enough for other people to tell you that it is possible to feel better; you have to believe it first. 

• Book Recommendation: The Universe Has Your Back by Gabrielle Bernstein is an excellent resource for cultivating a positive and empowering mindset.

For more burnout book recommendations, check out my blog post: The 7 Books That Helped Me Heal My Burnout

3. Understand Stress Physiology: Break the Burnout Cycle

Chronic work stress is a major contributor to burnout. Learning how stress affects your body and how to manage it is key to recovery.

Cortisol is the primary stress hormone. When your brain perceives high stress, it goes into fight or flight mode and releases cortisol. However, your brain doesn’t know the difference between bumper-to-bumper traffic, a fight with your partner, and a bear chasing you. 

Long-term excess cortisol release can lead to insomnia, significant fatigue, headache, weight gain, anxiety, and low libido. To interrupt the cycle of high stress leading to cortisol release and eventually burnout, we must “complete” the stress cycle. 

• Book Recommendation: Burnout: The Secret to Unlocking the Stress Cycle by Dr. Emily Nagoski, PhD., and her sister Amelia Nagoski, DMA. They have written an incredible book that provides valuable insights and practical strategies for dealing with and completing the stress cycle. 

4. Nourish Your Body: The Power of Diet

Diet is such a tricky thing, and yet, it is often one of the biggest factors in recovering from burnout. Unstable blood sugar and inadequate hydration are the usual culprits.

Maintaining a balanced and stable blood sugar is one way to boost energy and keep your mood stable. This is possible with the help of a balanced diet and being committed to doing the work of meal planning. Initially, it may be hard to plan meals because you are so exhausted, but it is often worthwhile in the long run. 

Ensuring adequate hydration and proper mineral balance allows the cells in the body to function properly.

• Product Tip: Jigsaw Electrolyte Drink packets are my go-to electrolyte product. I use them personally and often recommend them to my patients.

5. Optimize Your Health: Supplements and Support

Recovering from burnout is not a one-size-fits-all. I recommend many tools, supplements, techniques, and healing modalities to my patients. However, the one thing I know is that the body needs support to function optimally to do the necessary healing work. 

In addition to diet and lifestyle changes, a multivitamin supplement can provide additional foundational support for your physical and mental health.

• Product Tip:

• Thorne Basic Nutrients 2/Day Multivitamin is my favorite multivitamin because it packs a punch by also containing Vitamin D. Inadequate levels of Vitamin D have been shown to lead to increased fatigue and a higher frequency of acute illness 

Due to a lack of industry regulations, when you purchase a supplement on Amazon or a third-party retailer, you cannot fully know the quality and safety of the supplement. I exclusively recommend supplements from Fullscript. 

Lastly, don't forget the power of professional support! Consider working with a naturopathic doctor or therapist to help guide you on your healing journey.

You deserve to feel energized, vibrant, and alive. It's time to break free from burnout and embrace a life filled with joy, purpose, and well-being.

If you're ready to take the next step, let’s work together! Schedule a consultation here.

Remember, you're not alone. Recovery is possible, and it starts with taking the first step!

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RELATED: 

The 7 Books I Read in My Burnout Recovery 

4 Supplements to Supercharge Your Burnout Recovery

The "Sleep It Off" Myth: Why Burnout Needs Deeper Healing

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Please note that this post is for informational purposes only, is not medical advice, and does not constitute a doctor-patient relationship. Please speak to your physician before implementing any changes related to your health.