It's a new year and new goals...the start to this year feels slow and I know I have to gear up for all the coming months with the "To-Do Lists" and goals I was hoping to aim towards as we enter what is perceived as a "new slate".
However, I was hit with a sudden forced pause...my body hit burnout in December. I was hit with burnout symptoms such as exhaustion, no appetite, sluggish digestion, mental fog and no real emotional capacity for anything more than what my body and mind could allow. I had to reschedule patients, figure out when a good return date would be, and figure out what I was able to actually do physically that my body would allow when I did return back to work. I was also battling caffeine withdrawal and a cold to put the cherry on top. So let's just say it wasn't my finest hour.
I remember feeding my cats and the wind and energy was knocked out of me just from that simple, every day task. As I moved towards my bed, I remember thinking to myself "How did I get to this point. No...How did I allow it get to this point?" That was a serious reflective moment for me. I knew the answer...but here's the gold...I also knew what it would take to not allow myself to get to this point again.
There's no award for exhaustion, no standing ovation for running on empty, no badge of honor for sacrificing your health in the name of productivity.
Yet so many people live as if there is.
I learned during that moment that burnout is not a failure, it's feedback from the nervous system that how things are going aren't working for the better anymore. I also understood that recovery takes time. It's a layered, gradual, and personal process that needs attention and consistency.
In that process, I learned that it isn't about medication or one specific herb or acupuncture session that can correct the dysregulation. Rather small moments and actions that support the body in better alignment.
Here are a few ways I support burnout recovery naturally:
1) Nervous System First (Not Willpower)
The nervous system is sensitive to everything we do, eat, say, and our surrounding environment. Burnout is not a motivation problem, it's a regulation problem. So the body can become stuck in survival mode. Which we take to coffee, energy drinks or sugar to get us through the day to push harder, which actually worsens the cycle.
We want to recover by teaching the body that it's safe again and we do this by limiting the amount of physical activity that requires intensity and mental or emotional stimulation.
Support:
- Gentle breath work with deep inhales and long exhales
- Acupuncture and cupping to support the body's rhythms
- Walking without stimulation; removing phone, podcasts, music
2) Rest That Actually Restores
Not all rest is the same or heals. Scrolling, zoning out or collapsing from exhaustion isn't the same as restoration. Rest that restores has a means to keep things safe and add more to the energy stores. Rest is an active part of healing, not the absence of effort.
Support:
- Sleep consistency; same bedtime and wake time
- Allow quiet mornings and evenings
- Saying no without explanation (my hardest one to conquer)
3) Blood Sugar, Minerals & Nourishment
Burnout lives in the adrenals, gut, and hormones.You cannot heal a depleted system on caffeine and stress hormones alone. There is a reason the gut considered "the second brain". This is because the enteric nervous system (the gut system) controls digestion and has influence on mood, emotions, and overall health due to speaking directly with the brain. Stress, mood, and emotions can affect the gut health and even deplete it and the body of nutrients, causing blood sugar irregularities and even changes to energy and emotions.
Support:
- Regular meal times (no skipping meals)
- Protein and healthy fats at every meal
- Mineral-rich fluids that support hydration and electrolytes (bone broth, coconut water)
4) Boundaries Are a Form of Medicine
This has always been a difficult one for me. I love to help people, this is what I do. However, over-giving and not enough nourishment can be counterproductive and end up being more depleting than nourishing. It takes practice and a little time to move past the discomfort of not saying "yes" or giving more that what is actually within capacity but when you do, this becomes a gentle reminder to your nervous system that you matter too.
Support:
- Reframe boundaries
- Allow for prevention and not punishment
- Leaving space unscheduled
5) Emotional Decompression
There is something to be said for burnout. It doesn't just affect the physical aspect, it can hit hard on an emotional aspect as well. At times it can be heavier emotionally than physically. As a society, it is commonplace to harbor emotions and tend to them "later", which for most we never get the time to process them. These emotions are stored within the nervous system and tissue. The body will eventually give and often times will show us emotions we didn't have the time to address while we were focused on surviving.
Support:
- Journaling without structure
- Talking without fixing
- Letting yourself feel disappointed, tired or even unsure
- Talking with a friend or loved one who you feel safe with
6) Reconnection to Meaning (Not Productivity)
Reconnection to meaning can be a little challenging when you are focused on recovering from burnout. However, there are little meanings in everything we do and feel. Recovery includes remembering why you do what you do and go beyond the output. I remember coming back into the office and seeing my first patient of the day and felt how I felt when I first started. I had to allow myself to feel that excitement without having to overwork myself because I love what I do. This is my passion but I can do so with strategy and outlets.
Support:
- Creative practices
- Spiritual rituals
- Time in nature
- Purpose without pressure
Burnout isn't a sign that you failed, it is a sign that something inside you is asking for care, attention, and a different way forward. You are allowed to exist without constantly producing something of value.
If your body has been whispering or shouting, this may be your permission to listen.
Sending much love and light stars✨