Are You Burnt Out?
How do you know if burnout is happening to you?
We’re all susceptible to burnout. One day, you’re on top of the world! Crossing tasks off your to-do lists, working out regularly, eating right. Then suddenly, you have a hard time getting out of bed in the morning, need more coffee, and start reaching for sweet treats. In your haze, you notice you’ve been more jumpy, jittery, and exhausted, but you can’t sleep and little stressors fluster you. Life has become overwhelming…
If any of this sounds like you, you might be experiencing burnout! It may feel like this new norm is irreparable but with these seven minor lifestyle adjustments, you can get yourself back on track and feel incredible again!
Step 1: Switch Up Your Diet
Unfortunately, that means you’re going to have to cut the sweet treats and midnight fridge raids. The first step to feeling better is reducing blood glucose spikes and dips. Your meals should contain lean proteins (chicken, turkey), healthy fats (avocado, coconut, nuts), and fibrous vegetables (cauliflower, broccoli, brussels sprouts). Lean proteins help clear brain fog and improve memory and focus. Healthy fats provide you with energy, increase vitamin absorption, and encourage hormone production. Fibrous vegetables keep you feeling full longer and stave away afternoon cravings.
Research suggests that intermittent fasting has many benefits for the body, including boosting your metabolism and allowing your body to burn calories and fat between meals! You are allotted an 8-10 hour window in which you can eat, discouraging you from those late-night treats.
Step 2: Take Vitamin C
The adrenal glands are responsible for regulating metabolism, responding to stressors, and supporting the immune system. They do this by using Vitamin C to produce cortisol and other adrenal hormones. When you’re stressed, your body burns through Vitamin C faster. The key to maintaining your cool and fighting off illness is to support your adrenal glands with extra Vitamin C. Try adding foods high in Vitamin C like red peppers, strawberries, kale, spinach, broccoli, oranges, and apples, and supplement your diet with a high dose of Vitamin C during particularly stressful times throughout your day.
Step 3: EXERCISE
Exercise releases endorphins that help improve your mood. It also gets the blood flowing, improving brain function and clearing brain fog. Low-impact exercises like walking, yoga, and light strength training benefit your body more than extreme exercise, like high-intensity cycling, because they don’t overwork your stress glands. Over-exercising, over-thinking, and over-indulging all tax your body and ultimately have no benefits, especially when you’re burnt out.
Step 4: Drink Water
The human body is 60% water so it’s no wonder that dehydration is one of the most common causes of fatigue and decreased brain function. Drinking water with lemon or trace minerals like Celtic or Himalayan sea salt helps with absorption and can be a great pick-me-up when you’re starting to feel sluggish.
Step 5: Find Peace and Quiet in a Private Spot
Just 10 minutes of uninterrupted quiet time can reset your mind, body, and soul. You don’t have to meditate in a cross-legged position. Lying in bed, going for a walk, or even sitting in your car with the seat reclined and your eyes closed will work just as well! Couple this quiet time with some deep, cleansing breaths. You can even make up a mantra to help you get into the mindset like: “Breathe in love, breathe out stress.” Think of this as your time to ground yourself. It should be spent without your cellphone or any other distractions.
Step 6: Prioritize Sleep
Research shows that the body requires a minimum of 7-8 hours of deep, restorative sleep per day, and more when we are stressed. Between 11 p.m. and 2 a.m., the body produces the vital hormones that are responsible for recovery. By staying up late and ignoring your internal body clock, you’re overwhelming your brain, nervous system, hormonal system, and physical body. This prevents your body from properly recovering and stunting its ability to produce necessary hormones to get you through the next day.
Sleep begets sleep! The less you sleep, the harder it is to fall asleep. Create a healthy bedtime routine and enjoy how incredible it feels to wake up feeling refreshed in the morning.
Step 7: Train Your Brain
Have you ever heard of the power of positivity? Or mind over matter? There is so much power in our thoughts. Even something as simple as saying “I’m so stressed” is enough to convince yourself that you’re over your head. If you find that your mantra is one of stress and hardship, flip the switch. Every time you notice yourself going down that dark path, try replacing it with phrases like “I choose myself and am ready for better health. This is not an emergency and I am in control of my life.”
You have the tools for recovery from burnout and it’s never too soon to take the first steps down the road to optimal health. Start your journey today!