5 Holistic Strategies to Recover from Burnout
Burnout stems from unrelenting stress, whether related to work, family, health issues, or other struggles. It manifests as emotional exhaustion, lack of motivation, and reduced performance.
While burnout feels depleting, taking a holistic approach to reduce stress can help you recover. Holistic means nourishing the whole self - mind, body and spirit. Here are 5 holistic strategies to heal burnout:
Establish an Earlier Bedtime Ritual
Burnout disrupts hormones that regulate sleep-wake cycles. Make getting consistent, high quality sleep a top priority. Establish an earlier bedtime that allows for 7-9 hours before your alarm sounds.
Unwind each evening through yoga, stretching, meditation, Epsom salt baths, sipping herbal tea, reading fiction and dimming lights. Avoid electronics/screens before bed.
Proper sleep helps restore depleted cortisol rhythms and recharge your nervous system. You’ll awaken feeling refreshed and more resilient to daily stressors.
Adopt an Anti-Inflammatory Diet
Chronic stress generates inflammation, which can manifest as pain, fatigue, digestive issues and low mood. Counteract this by eating a diet rich in antioxidant and anti-inflammatory foods.
Focus on plenty of omega-3-rich fish, colorful fruits and veggies, green tea, turmeric, beans, lentils, nuts and seeds. Limit sugar, refined carbs, excess alcohol and fried foods that worsen inflammation.
The nutrients will balance hormones, sharpen focus, boost energy levels and speed recovery from burnout’s toll.
Take Daily Nature Walks
Make spending time outdoors in nature a daily requirement, not an optional extra. Being surrounded by trees, flowers, wildlife and sunshine is healing.
Aim for at least 30 minutes per day outdoors. Take walks, eat lunch outside, spend time gardening, or do grounding activities like hiking. Unplug from technology and let the sensory environment soothe your senses.
Studies confirm nature engages relaxation pathways in the nervous system. It lowers stress hormones and blood pressure while reducing rumination.
Photo by Jacek Mleczek
Establish an Evening Gratitude Practice
The repetitive negative thinking that accompanies burnout distorts your outlook. Consciously shift perspective by cultivating gratitude. Carve out 5-10 minutes each night before bed to write in a gratitude journal.
Record at least three things you’re grateful for about your life, big or small. Think about what brought you joy, accomplishments, acts of kindness from yourself or others, blessings, and positive moments.
Regular gratitude practice helps retrain your brain out of stress mode and into appreciation for the good in your life and world. It boosts optimism to aid resilience.
Do Gentle Yoga and Breathwork
Calming movement and conscious breathing temper your body’s stress response. Allocate time each day for these practices, even just 15 minutes.
Try restorative yoga poses that target tense areas aggravated by stress, such as the neck, shoulders and back. Combine with deep belly breathing where you slowly inhale and exhale while focusing on the breath.
Yoga and breathwork quiet mental chatter, reduce muscle tension, stimulate the parasympathetic nervous system and cultivate mindfulness — all beneficial for recovering from burnout holistically.
Be patient with yourself as you try these holistic self-care strategies. Healing from burnout requires time and consistency. But you can regain your energy, passion and sense of purpose. Nourish all facets of your well-being.
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