Burnout Recovery: How to Reset Your Body and Mind.
Burnout isn’t just about being tired—it’s when your body and brain hit a wall after experiencing too much stress for too long. If you’ve ever felt physically drained, mentally foggy, and emotionally detached, you’re not alone.
Many of us recognise burnout when we’re in it, but how often do we actually listen to our bodies and take action before it gets worse?
Are You Experiencing Burnout?
Here are some of the most common signs:
✅ Waking up tired even after a full night’s sleep
✅ Feeling overwhelmed, detached, or emotionally numb
✅ Brain fog and trouble concentrating
✅ Constant cravings for sugar, caffeine, or salty foods
✅ Increased anxiety or low mood
✅ Hormonal imbalances (irregular periods, worsened PMS, mood swings, breakouts)
✅ Weakened immune system, leading to frequent colds and fatigue
If any of these sound familiar, it’s time to prioritise your recovery. The good news? Small, intentional changes can help reset your nervous system and bring back your energy.
Burnout recovery isn’t about a quick fix—it’s about supporting your body and mind with the right nutrients, rest, and lifestyle shifts. Here’s where to start.
How to Recover from Burnout:
Balance Your Blood Sugar
When your blood sugar is on a rollercoaster, so is your energy. Eating too many refined carbs or skipping meals can cause crashes that leave you feeling exhausted, anxious, and craving sugar.
Try this:
Eat protein, healthy fats, and fibre at every meal
Avoid high-sugar snacks that cause energy spikes and crashes
Try: Eggs & avocado, Greek yoghurt with nuts, or salmon with roasted veggies
Support Your Adrenals
Your adrenal glands regulate stress hormones like cortisol, but chronic stress can deplete them—leading to fatigue, salt cravings, and hormone imbalances.
Key nutrients for adrenal support:
✔ Magnesium (leafy greens, nuts, dark chocolate)
✔ Vitamin C (citrus, bell peppers, berries)
✔ B vitamins (eggs, whole grains, nutritional yeast)
✔ Electrolytes like sodium & potassium (Himalayan salt, coconut water, bone broth)
Try this:
Start your day with a glass of water + a pinch of Himalayan salt + lemon juice for natural electrolytes.
Nourish Your Nervous System
Chronic stress can dysregulate your nervous system, making it harder to feel calm and focused. The right foods can help reduce inflammation and improve brain function.
Try this:
✔ Oily fish (salmon, sardines) → Rich in omega-3s for brain health
✔ Nuts & seeds (almonds, walnuts, flaxseeds) → Help regulate stress hormones
✔ Turmeric & ginger → Reduce inflammation
✔ Herbal teas (chamomile, lemon balm, ashwagandha) → Naturally calming
Prioritise Rest & Recovery
Burnout recovery requires deep, high-quality sleep and intentional rest. The more we push through exhaustion, the harder it is to heal.
Try this:
✔ Aim for 7-9 hours of sleep each night
✔ Reduce screen time before bed (blue light disrupts melatonin)
✔ Get morning sunlight to reset your circadian rhythm
✔ Limit caffeine in the afternoon (it can stay in your system for up to 6 hours)
✔ Swap doom-scrolling for a calming activity like journaling or meditation
Reduce Your Stress Load
When your to-do list never ends, your body stays stuck in stress mode. Learning to slow down and create boundaries is essential for healing.
Try this:
✔ Say no more often without guilt
✔ Take walking breaks to reset your mind
✔ Set boundaries around work & social obligations
✔ Prioritise slow mornings instead of rushing straight into stress
Final Thoughts:
Burnout isn’t just about feeling tired—it’s your body begging for a reset. While modern life makes it easy to ignore the warning signs, your health depends on listening and making small, supportive changes.
Even if you start with just one or two of these tips, you’ll be giving your nervous system the support it needs to recover.