Recognising the Signs of Burnout and How to Manage It

Are You Suffering from Burnout?

Burnout is more than just feeling tired—it’s a state of emotional, physical, and mental exhaustion caused by prolonged stress. If you’re constantly running on empty, struggling to focus, or feeling disconnected from life, your body may be telling you it’s time to slow down. This can happen anytime in your life, but mid life burnout if often experienced due to pressures of work, children, spouses, elderly parents and hormones.

Signs of Burnout

• Chronic exhaustion – You wake up tired, no matter how much you sleep.

• Brain fog – Difficulty concentrating or remembering things.

• Irritability & mood swings – Small things feel overwhelming.

• Frequent illnesses – Your immune system is taking a hit.

• Lack of motivation – Even things you once loved feel like a chore.

  
  

What Causes Burnout?

• Long-term stress – Work, family, and personal pressures add up.

• Hormonal imbalances – High cortisol levels (your stress hormone) can disrupt sleep, mood, and energy.

• Nutrient depletion – Magnesium, B vitamins, and omega-3s are essential for energy and brain function.

• Poor boundaries – Saying ‘yes’ to everything leaves little time for self-care.

  
  

  How to Recover from Burnout

  
  

✅ Prioritise rest – Sleep is non-negotiable for healing.

✅ Nourish your body – Eat whole foods rich in protein, healthy fats & antioxidants.

✅ Set boundaries – It’s okay to say no and put yourself first.

✅ Move in a way that feels good – Walking, yoga, or strength training can help regulate stress hormones.

✅ Support your nervous system – Deep breathing, meditation, and time in nature can reset your stress response.

Burnout isn’t a badge of honour—it’s a wake-up call. If this resonates with you, take the first step toward healing today.

Are you struggling with burnout? Let’s talk! Contact me for support or look out for our New Burnout to Balance 10 Day Nutrition and lifestyle programme.

Hannah

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