As a health coach, I’ve seen first-hand how burnout can wreak havoc on clients’ physical, mental, and emotional well-being. As an entrepreneur running two businesses and the mom of a young teenager with Type 1 Diabetes, I have experienced my share of burnout.

From the relentless demands of work to the never-ending to-do lists of daily life, it’s easy to find ourselves running on empty. It took a while for you to exhaust every bit of fuel in your tank, and it will take some time to restore you back to wellness.

I’m not about to claim that this blog will cure your burnout. But I am going to guide you through some steps that you can take to help you get back on track and start to reclaim your vitality and feel like yourself again.

 

What Is Burnout?

Burnout is that feeling of running on fumes. Not only do you not have a surplus of mojo to get you through each day, you are also adding to your energy deficit with every bit of effort you expend.

You’re exhausted, yet you keep pushing through. Your body is weak and heavy, as if gravity is extra strong. Your mind is both sluggish and furiously over-activated, and nothing much is clear. Your attention and focus are shot to pieces. You’re emotionally sensitive, prone to reactivity. You might have gut disturbances, headaches, trouble sleeping or other physical symptoms. You might have even reached a point of being beyond caring.

 

Why Address Burnout?

If you don’t address your burnout and replenish with some radical self-care, you could be at risk for more than just burn out, or cause long-term damage to your health.

So let’s get serious about addressing burnout!

This is where enlisting the help of a health coach could be a literal life-saver. Let’s face it: you already know what self-care looks like. But are you doing it?

Having a coach to help with burnout is just like hiring a personal trainer or dietician to assist with your fitness or nutrition. You know how to exercise and you know what to eat. But you also know that you can’t do this on your own. You need accountability from someone who understands.

So here are some starting points to pivot toward self-care and restore your vitality. (For real help that will make a huge difference, let’s embark on this journey together.

 

Your Morning Routine Starts The Night Before

One of the most powerful tools in combating burnout is a well-crafted morning routine. But did you know that it actually starts the night before?

Setting yourself up for success begins with a good night’s sleep. Create a calming bedtime ritual by turning off screens an hour before bedtime, dimming the lights, and practicing relaxation techniques like deep breathing or gentle stretching. 

This sets the stage for restorative sleep and a refreshed start to your day.

 

Intention-Setting for Burnout Recovery

Setting intentions is a powerful practice for cultivating mindfulness and guiding your actions toward your desired outcomes.

Take a few moments each morning to set an intention for your day. Whether it’s prioritizing self-care, setting boundaries, or practicing gratitude, let your intention guide your actions and mindset as you navigate through your day.

Allow your north star to be based on doing the things that fill your cup. Remember, you can’t help others if you’re too burnt out to function – this is especially important for exhausted parents and caretakers.

 

Know Where You’re Starting From

In order to effectively overcome burnout, it’s important to know where you’re starting from.

Start by tracking your energy levels, mood, and daily habits for at least 2 weeks. This awareness will help you identify patterns and areas for improvement. My health coaching clients track and monitor some of the basics, which helps us plan the way forward.

Additionally, consider getting some health tests to assess your physical well-being and pinpoint any underlying issues that may be contributing to your burnout. Your qualified physician should be able to recommend some blood tests in order to rule out any medical reasons for your fatigue. And then if you do find a medical reason, work with your doctor to treat it. Please don’t go to social media for random advice.

 

Top 3 Healthy Habit Hacks for Overcoming Burnout

1. Mindful Movement: You may not feel up to something that is fast or requires a lot of exertion. Start with incorporating gentle movement into your daily routine to reduce stress and improve mood. Whether it’s a brisk walk, yoga session, or dance break, find activities that bring you joy and rejuvenate your body and mind. Sometimes I listen to music I enjoy when I do this, other times I just want to listen to the birds. Both can uplift your mood.

2. Nutrient-Rich Nutrition: Fuel your body with nourishing foods that support optimal energy levels and overall well-being. Focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats to nourish your body from the inside out. Tip: The Mediterranean diet is the one I live by and recommend. Avoid processed foods. Research continues to show us that processed foods are contributing to depression and other challenges.

3. Stress-Busting Techniques: Explore stress-reduction techniques such as meditation, deep breathing, or progressive muscle relaxation to calm your mind and body. Search YouTube for “Yoga Nidra NSDR”, which stands for non-sleep deep rest. These relaxation practices are deeply restorative. Incorporate these practices into your daily routine to build resilience and manage stress more effectively.

 

Get A Personalized Burnout Recovery Plan

While these tips can certainly help you kickstart your burnout recovery journey, nothing beats the personalized support and guidance of a health coach. A health coach can work with you to create a tailored burnout recovery plan that addresses your unique needs and goals.

Together we will create a plan with sustainable, researched and proven lifestyle changes that will not only help you right now, but they will become tools you can turn to in the future whenever you are on the brink of burnout.

I also provide that all-important accountability and support, which is the motivation you need to make real and lasting changes.

 

Book Your FREE Health-Planning Session

Ready to take the first step towards overcoming burnout and reclaiming your vitality? Schedule your free call today and take the first step towards a brighter, more vibrant future. (Yes, it’s completely free, with no strings attached – this is my gift to you.)