Have you ever felt so mentally and physically exhausted that no matter how much sleep you get, it just seems to stick around? It could feel like you’re drowning in responsibilities and to-do lists with absolutely no motivation or desire to get to them all. Even if you have every intention of having a good or productive day, you just can’t muster up the energy or strength. Chances are, you might just be experiencing burnout. This state of being usually occurs from prolonged stress over a set period of time. Unfortunately, burnout is becoming more and more common in our Western society today.
Our workloads are increasing, our schedules booked up, and many find there is little to no time to truly rest and reset. We are human beings, not human doings. It is important for us all to live in balance, and if our body and mind becomes out of balance for an extended period of time, it impacts our health and wellness. Whether you’re experiencing burnout currently or know somebody that is, we’re going to share some natural ways to recover from this overwhelming feeling and take your health back into your hands.
1. Identify your stressors and set boundaries:
The first way to get a better handle on your burnout and where it comes from is by identifying your stressors in life. Most of the time when we’re burned out, it’s not just because of one area in life, it’s multiple. Whether you have high demands at your job, a sick family member, small kids to take care of, bills to pay, or a health condition, these can all lead to the experience of burnout. The first thing you can do is make a list of all the places in life where you feel stressed and be specific about what is causing the stress. Once you’ve done that, the next step would be to see if there is anything you can do to improve your stress load in these areas.
An example of this could look like this:
Stressor: Too many upcoming deadlines at work in the next month.
Potential solution: Having a discussion with my department at work to see if I can get support from any colleagues with my tasks.
Another great way you can manage these stressors in your life is by establishing some boundaries. Boundaries are a form of self-care and are rules and limits we set for ourselves and set for others within our relationships in life. A good example of a healthy boundary could look like not watching the news after 8pm every night in order to wind-down, or having the family put their phones a way at dinner time to have a conversation.
2. Make time for exercise
When you’re feeling burnt out, one of the last things you may want to do is exercise, but sometimes the things we want to do the least can help us out the most. Exercise has a long list of benefits, and one of the top is that it impacts mental health and mood. Studies have found that almost any form of physical activity can be effective in reducing burnout symptoms. It decreases stress, boosts endorphins and serotonin, and distracts you from your worries. The most important thing you can do when making time for exercise is finding a form of movement that you love to do. Whether it’s walking, running, weight lifting, dancing, or yoga, as long as you are consistently making an effort to move your body daily you are sure to experience the positive benefits of doing so.
3. Talk to people you trust
When dealing with tough times in life, one of the best things you can do for yourself is lean on community and people you love and trust. Dealing with burnout can feel all consuming, overwhelming, and isolating. One of the worst things you could do is to carry the burden of this stress alone. Try reaching out to someone you love about what you’ve been feeling and going through, you never know how much their support can make a difference in your situation. Never be afraid of asking for help, whether it’s asking your partner to take on a little more responsibility while you recover from burnout or asking a family member to offer a helping hand. When you realize that you’re never alone, it can really impact your burnout situation positively.
4. Consider your diet
Food is fuel for our body. One of the best things you can do for symptoms of burnout and recovery is to eat a balanced, whole foods diet. Oftentimes when we’re burnt out, the last thing we want to do is eat healthy or cook a homemade meal. Ironically, this is what our body needs the most. Instead of reaching for highly processed foods and ordering takeout, opt for more fruits, vegetables, protein, healthy fats, and complex carbohydrates in your diet. Here are some great examples of meal options that can help you with burnout symptoms you might be experiencing.
These foods all work to provide more focus, clarity, and energy:
Breakfast– One slice of sourdough bread, mashed avocado, 2 eggs.
Lunch– A chickpea salad loaded with your favorite veggies, olive oil and balsamic vinegar.
Dinner– A piece of wild salmon with sweet potato and roasted broccoli.
5. Consider adaptogenic supplements
Burnout can often come along with symptoms of anxiety, restlessness, fatigue, sleeplessness, and overall imbalance. Did you know that there are actually herbs within a category of “adaptogens” that can positively contribute to these burnout symptoms? Adaptogens help the body “adapt to” stress and returns the body back to homeostasis.
At NutraChamps, we have a selection of adaptogens that really do make a difference when it comes to combating these tricky burnout symptoms when taken with consistency. Here are some of our favorites:
Ashwagandha: One of the most popular herbs in Ayurvedic healing used since ancient times. This supplement provides smooth and positive energy throughout the day, it also helps to take the edge off so you can wind down at nighttime. This adaptogen truly provides balance and when given time and it can work wonders in the body for stress & anxiety.
Rhodiola: Clean energy and a calm mind, that’s exactly what Rhodiola is capable of providing. When you have a full life with responsibilities, sometimes you need all of the extra energy that you can get to function optimally. With time, rhodiola is capable of providing you with the pick me up you need, without any of the jitters.
If you’re going through burnout or know someone who is, one of the most encouraging things you could hear is that it is possible to recover. Be kind to yourself, oftentimes we don’t realize that we’re leading ourselves to burnout until we’re deep in it. With the right tools, self-compassion, and enough time to heal you will eventually get your energy back and feel like yourself again. Remember, when it comes to burnout, prevention is key! No matter how much you have going on in your life, always make time for balance, when you take care of yourself you can show up better for others in the world.