Are you tired of feeling drained, and constantly exhausted even after a full night’s sleep?
You're not alone.
I've been there myself. After completing my Master’s degree, I found myself mentally and physically depleted in a way that no nap could solve. In today's fast-paced world, burnout can be a real struggle. But the good news is that recovery is absolutely possible!
As a licensed naturopathic doctor, I've helped countless patients overcome burnout and reclaim vibrant well-being. Now, I want to share the 5 game-changing steps that were key to my own burnout recovery journey. These are the same strategies I use with my patients to help them break free from burnout and create a life full of energy, balance and joy. You’ll learn:
How to redefine success and discover what truly matters to you
Targeted supplements that can support your physical and mental health
The power of mindset in your recovery journey
How your diet can fuel your body and mind for optimal well-being
Simple strategies to manage stress and interrupt the stress cycle
1. Redefine Success: Discover What Truly Matters to YOU
There is a saying, “Any path will take you there if you don’t know where you’re going.”
While it is an annoying saying, unfortunately, it’s true when it comes to recovering from burnout and achieving optimal wellness.
Action Step: Grab a piece of paper, open your notes app, and answer these questions:
What do you want? When you picture your life, what needs to change?
What is your personal definition of wellness? What does that look like for you?
What does good health feel like for you?
What goals or dreams would you be able to accomplish if you woke up every day feeling well in your body and mind?
Seeing your goals and desires in front of you is the first step to getting there! You are the only person to decide what optimal wellness looks and feels like. When we let other people decide what is important, we may feel empty and unfulfilled.
2. Rebuild the Foundation of Energy with Targeted Supplement Support
Recovering from burnout is not one-size-fits-all. Unfortunately, one supplement won’t cure burnout forever. It requires a multi-pronged approach, including diet and lifestyle changes, setting boundaries and reducing responsibilities, and asking for more help.
That being said, I often find that the body needs a little support to begin to do that work in the first place. A multivitamin is often where I begin rebuilding energy.
Product Tip:
Thorne Basic Nutrients 2/Day Multivitamin is my favorite multivitamin because it packs a punch by also containing Vitamin D. Inadequate levels of Vitamin D have been shown to lead to increased fatigue and a higher frequency of acute illness
Due to a lack of industry regulations, when you purchase a supplement on Amazon or a third-party retailer, you cannot fully know the quality and safety of the supplement. I exclusively recommend supplements from Fullscript.
3. Shift Your Mindset: Believe in Your Ability to Heal
Your mindset plays a crucial role in your recovery. You have to believe that feeling better is possible, even before you see the evidence.
How do you feel when you look at your definition of wellness and goals? Do you feel hopeful about your ability to reach your goals?
Abraham Hicks says, “Beliefs are just thoughts you keep thinking.” It is not enough for other people to tell you that it is possible to feel better; you have to believe it first.
The Universe Has Your Back by Gabrielle Bernstein is a book I used in my burnout recovery and one that I continually return to. Gabby has a way of challenging you and bringing comfort at the same time. She shares openly while giving tools, strategies, and encouragement for healing of all types.
4. Nourish Your Body: The Power of Food for Burnout Recovery
Diet is such a tricky thing, and yet it is often one of the biggest factors in recovering from burnout. Unstable blood sugar and inadequate hydration are big contributors.
Maintaining a balanced and stable blood sugar is one way to boost energy and keep your mood stable. This is possible with the help of a balanced diet and being committed to doing the work of meal planning. Initially, it may be hard to plan meals because you are so exhausted, but it is often worthwhile in the long run.
Ensuring adequate hydration and proper mineral balance allows the cells in the body to function properly.
Eating Tips:
Start with small changes; make sure you have a protein, a carbohydrate, and a healthy fat such as avocado, nuts, or olive oil in each meal.
Avoid eating carbs alone. Pair carbohydrates with a protein or a fat to ensure stable blood sugar. Some ideas include: apple with peanut butter, cheddar cheese with grain-free crackers, and rice cakes with a piece of smoked salmon. Remember, a smaller portion of a previous meal makes a great snack
Stay hydrated. So many of my patients are dehydrated! Hydration goals should be personalized, so ask your healthcare provider what a reasonable goal is for you!
5. Master Stress: Break the Burnout Cycle
Chronic work stress is a major contributor to burnout. Learning how stress affects your body and how to manage it is key to recovery.
Cortisol is the primary stress hormone. When your brain perceives high stress, it goes into fight-or-flight mode and releases cortisol. However, your brain doesn’t know the difference between bumper-to-bumper traffic, a fight with your partner, and a bear chasing you.
Long-term excess cortisol release can lead to insomnia, significant fatigue, headache, weight gain, anxiety, and low libido. To interrupt the cycle of high stress leading to cortisol release and eventually burnout, we must “complete” the stress cycle.
Burnout Book Recommendation:
Burnout: The Secret to Unlocking the Stress Cycle by Dr. Emily Nagoski, PhD., and her sister Amelia Nagoski, DMA. They have written an incredible book that provides valuable insights and practical strategies for dealing with and completing the stress cycle.
For more burnout book recommendations, check out my blog post: The 7 Books That Helped Me Heal My Burnout.
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Feeling ready to break free from burnout? Book your consultation today with Dr. Gettman, and let’s create your custom recovery plan!
Schedule a consultation here.
Remember, you're not alone. Recovery is possible, and it starts with taking the first step!
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About Dr. Gettman, ND:
Dr. SG Gettman is a licensed naturopathic doctor focused on supporting patients to naturally heal burnout, sleep better, and live with more vitality. Dr. Gettman takes a personalized approach, working closely with patients to create a tailored plan that addresses the root causes of their unique health challenges and allows them to return to the activities they love.
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RELATED:
The 7 Books I Read in My Burnout Recovery
4 Supplements to Supercharge Your Burnout Recovery ← MUST READ for Additional Supplement Information
The "Sleep It Off" Myth: Why Burnout Needs Deeper Healing
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Please note that this post is for informational purposes only, is not medical advice, and does not constitute a doctor-patient relationship. Please speak to your physician before implementing any changes related to your health.
