7 Ways To Improve Your Burnout Recovery Time.

In my practice, one of the first questions new clients often bring to me revolves around the expected timeline for burnout recovery. It’s a natural inquiry; recognizing burnout and embarking on a journey toward healing naturally leads one to wonder when they might return to their former sense of self. 

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The desire for a definitive timeline is understandable, yet the reality of burnout recovery is far from a one-size-fits-all scenario. Each individual’s experience with burnout is unique and influenced by their current situation.

Despite this, I am committed to offering you the most effective strategies to aid your burnout recovery process. This blog post aims to guide you towards reclaiming your well-being in the most efficient and best way possible.

Recently, I had a fantastic conversation with the Sweet But Fearless podcast host, Mary Sullivan. We discussed how I recovered from burnout and reclaimed my power back in my life. 

Check out my full interview on Sweet But Fearless Here:

Stages of Burnout

First, let’s briefly get acquainted with each stage of burnout because it is crucial for anyone looking to reduce their recovery time effectively. This knowledge gives you the insight to recognize early signs and the progression of long burnout, enabling you to intervene sooner rather than later. 

Each stage represents a critical point of action where specific strategies can be applied to halt the advancement of burnout symptoms and begin the healing process. By identifying your stage, you can tailor your recovery efforts to address your current needs directly, avoiding generic approaches that may not be as effective. 

This targeted strategy accelerates the recovery process and empowers you to take control of your well-being, making you more resilient against future burnout. Understanding these stages is akin to having a roadmap through the often confusing journey of burnout recovery, ensuring you can navigate it more quickly and efficiently.

Navigating through burnout requires understanding its stages and adopting strategies at each step to foster recovery. Here’s a breakdown of the seven crucial stages:

  • Accepting You Are Burnt Out: The first step towards recovery is recognizing and accepting that you are experiencing burnout. This acknowledgment is vital for taking proactive steps toward healing.
  • Reducing Stressors: Identify and consciously distance yourself from work, relationships, or situations contributing to stress. This may involve taking a break or reevaluating your involvement in certain activities.
  • Focusing on Real Self-Care: Prioritize activities that nurture your physical, mental, and emotional health. Self-care is fundamental to recovery, whether it’s getting enough sleep, exercising, engaging in hobbies, or practicing mindfulness.
  • Reexamining Your Priorities: Reflect on your life’s priorities and goals. Consider what changes bring you more balance and fulfillment. This reassessment can guide you in making decisions that align more closely with your values and needs.
  • Setting Boundaries: Learn to say no and set limits to protect your time and energy. Establishing clear boundaries with others about what you can and cannot do helps manage stress and prevent future burnout.
  • Gathering Support: Reach out to family, friends, or professionals for support. Sharing your experiences and struggles can lighten your load and provide you with different perspectives and coping strategies.
  • Making Gentle Changes: Implement small, manageable changes in your lifestyle and mindset. Gradual adjustments can lead to sustainable habits, helping you build resilience against stress and reducing the likelihood of future burnout.

Understanding and moving through these stages can empower you to reclaim your well-being and prevent severe cases of burnout from taking over your life again. If you’re reading this blog post, I’m guessing you’re between stages 2 and 7. With that vast journey in mind, here are my best tips to support your burnout recovery time and help you feel better each day. Let’s get into my top 8!

Improve Your Burnout Recovery Time

Rushing through your burnout recovery is akin to sprinting through quicksand—the harder you push, the more stuck you may feel. Healing from burnout isn’t about finding shortcuts or pushing yourself to bounce back faster; it’s a process that demands patience and gentle care. 

However, this doesn’t mean progress can’t be accelerated healthily to reduce symptoms of burnout. By embracing lifestyle changes that counteract common causes of burnout, such as prioritizing sleep, nurturing your body with nutritious foods, incorporating regular physical activity, and carving out time for relaxation and hobbies that bring you joy, you can indeed boost the pace of your recovery. 

Each week, these positive adjustments can compound, gradually enhancing your well-being and resilience, helping you to regain your strength and vitality at a pace that feels right for you.

My Top 7 Support Measures for Burnout Recovery

  1. Get natural sunlight exposure first thing in the morning.
  2. Eat protein within the first 30 minutes of waking up.
  3. Incorporate breathwork into your routine. 
  4. Reduce blue light exposure 2 hours before bed.
  5. Add trace minerals to your diet.
  6. Put your bare feet on the Earth once a day.
  7. Consider functional lab testing to assess areas to improve. 

Get Natural Sunlight Exposure First Thing 

Poor sleep quality is a common cause of burnout. Exposing your bare eyes to natural sunlight as soon as you wake up plays a crucial role in syncing your circadian rhythm, the internal clock that governs your sleep-wake cycle and overall well-being. When the first rays of the morning sun touch your eyes, they signal to your brain to halt the production of melatonin, the hormone responsible for making you sleepy. 

This natural light exposure helps reset your circadian rhythm each day, promoting alertness during the daytime and enhancing the quality of your sleep at night. It’s a simple yet profoundly effective way to align your body’s internal clock with the natural day and night cycle, boosting your mood, energy levels, and cognitive function. In essence, greeting the morning sun brightens your day and sets the foundation for a healthier, more balanced life.

Syncing your circadian rhythm is crucial for improving sleep quality, which, in turn, significantly accelerates burnout recovery. A well-regulated sleep-wake cycle ensures deep, restorative sleep, allowing your body and mind to heal and recharge effectively. This restful state not only diminishes stress and fatigue but also enhances your ability to manage daily pressures with resilience. 

By prioritizing a consistent sleep schedule and practices that align with your natural circadian rhythms, such as exposure to morning sunlight, you’ll find yourself bouncing back from burnout with renewed energy and vitality, ready to tackle challenges with a refreshed perspective.

Eat Protein Within 30 Minutes of Waking Up

A regulated nervous system is pivotal in recovering from burnout. It balances the body’s stress responses and relaxation processes. When the nervous system functions optimally, it enhances one’s ability to manage stress, process emotions, and respond to challenges without overwhelming exhaustion. 

Starting your day by consuming protein within the first 30 minutes of waking up can profoundly impact the regulation of your nervous system throughout the day by stabilizing your metabolism. Protein-rich foods provide essential amino acids pivotal for neurotransmitter production and function, directly influencing mood, alertness, and stress levels. 

By fueling your body with protein early in the morning, you’re kick-starting your metabolism, which can aid in maintaining a healthy weight and setting a steady pace for your body’s energy use. This early nourishment supports sustained energy levels, reduces cravings for unhealthy snacks, and helps maintain focus and calmness, creating a more balanced and responsive nervous system prepared to handle the day’s stresses and demands with greater resilience. 

By fostering a calm and resilient internal environment, you can more easily navigate the demands of daily life, making space for healing and recovery from burnout. A regulated nervous system is a foundation for building resilience, improving mental health, and restoring energy levels, accelerating the journey back to well-being.

Incorporate Breathwork Into Your Routine

Breathwork, the practice of consciously controlling your breathing patterns, can be a powerful tool in recovering from burnout. This technique directly influences the nervous system, promoting a shift from the stress-induced fight-or-flight response to the rest-and-digest state, which is essential for healing and recovery. 

You can increase oxygen flow to the brain through various breathing exercises, reduce cortisol levels, and enhance mental clarity and focus. This increased sense of calm and decreased stress levels improves sleep quality and boosts energy and resilience, making daily challenges more manageable. 

I always recommend this Guided Wim Hof Method Breathing video to my clients, and their feedback is always shocked at how transformative those 11 minutes turned out to be. Try this method a few times weekly and see what it does for your burnout recovery time.

The mindfulness aspect of breathwork encourages a deeper connection with the present moment, helping to break the cycle of chronic stress and anxiety that often accompanies burnout. Incorporating breathwork into your routine creates space for physical relaxation and mental rejuvenation, laying the groundwork for a sustainable recovery from burnout.

Breathwork Benefits

  • Reduced Cortisol Levels
  • Enhanced Mental Clarity and Focus
  • Lower Stress Levels
  • Boosts Energy
  • Improves sleep quality

Reduce Blue Light Exposure 2 Hours Before Bed

Reducing your exposure to blue light from screens two hours before bedtime significantly enhances the quality of your sleep. And as I mentioned earlier, a good night’s sleep is the fast track to burnout recovery. 

Blue light, prevalent in electronic devices like smartphones, tablets, and computers, interferes with the production of melatonin, the hormone responsible for regulating sleep cycles. Limiting exposure to blue light in the evening can support your body’s natural rhythm, making it easier to fall asleep and enjoy deeper, more restorative sleep. 

Tips to reduce your blue light exposure before bed:

  • Try this iPhone hack to turn your phone screen red.
  • Wear blue blocking glasses.
  • Create a cozy routine that doesn’t involve electronics. A few of my favorite ideas are reading, journaling, playing cards, planning for the next day on paper, adult coloring books, crossword puzzles, or chatting with the people you live with.

Add Trace Minerals to Your Diet

Essential trace minerals such as zinc, copper, selenium, calcium, magnesium, phosphorus, iron, and potassium thus play a critical role in burnout recovery. Incorporating trace minerals into your diet offers numerous health benefits due to their essential role in various biological processes, including metabolism, growth, and immune function. 

These nutrients, needed only in small amounts, are pivotal for bolstering the immune system through the support of white blood cell production to fight infections, enhancing bone health by aiding in the formation, maintenance, and repair of bones, and supporting cardiovascular health by maintaining healthy blood pressure and preventing anemia. 

Trace minerals improve brain function by aiding neurotransmitter synthesis and cognitive processes, facilitate energy production by being involved in ATP creation, and promote efficient wound healing through new tissue formation and collagen synthesis. All of which are incredibly supportive of burnout recovery. Check out more about trace minerals and my recommendations here.

Put Your Bare Feet on the Ground Daily

Grounding, or earthing, involves placing your bare feet directly on the Earth and can be remarkably effective in recovering from burnout. This simple practice harnesses the Earth’s natural energies to rebalance the body’s electrical state, reducing inflammation and stress. 

By making direct contact with the ground, you allow the transfer of negatively charged electrons from the Earth into your body, which has been suggested to neutralize free radicals and improve sleep, enhancing overall well-being. 

Grounding also encourages individuals to spend more time outdoors, promoting exposure to natural light and further supporting the circadian rhythm. As a result, grounding can significantly decrease exhaustion and stress, helping to accelerate the recovery process from burnout by fostering a sense of calm, improving sleep quality, and reducing bodily inflammation. 

This connection to the Earth offers a natural, accessible way to rejuvenate and restore energy levels in burnout patients.

Consider Functional Lab Testing

Functional lab testing plays a pivotal role in the recovery process from burnout by offering a personalized and comprehensive insight into the underlying imbalances that may contribute to fatigue, stress, and overall health deterioration. 

Unlike conventional tests that typically focus on diagnosing diseases, functional lab tests evaluate the optimal functioning of various body systems, including hormonal balances, gut health, nutrient deficiencies, and toxin exposure. 

By identifying specific areas of imbalance or deficiency, healthcare professionals can tailor a targeted treatment plan that addresses the root cause of burnout rather than just alleviating symptoms. 

This approach empowers individuals with actionable data about their bodies, enabling lifestyle and dietary changes, supplementation, or other interventions that restore balance and support the body’s natural healing processes. 

My Takeaway: Accelerating Burnout Recovery Time

In conclusion, making a full recovery from burnout demands a holistic strategy supporting physical and mental health. By adopting practices like early sunlight exposure, eating protein in the morning, practicing breathwork, minimizing blue light at night, enriching your diet with trace minerals, daily grounding, and opting for functional lab testing for tailored health insights, you can effectively enhance your path to recovery.

These strategies offer unique benefits, from resetting your circadian rhythm and addressing nutritional deficiencies to reducing stress and identifying underlying health imbalances. Together, they provide a comprehensive roadmap towards regaining energy, improving mental clarity, and restoring overall well-being. Remember, recovery from burnout is a process that requires patience, persistence, and self-compassion.

Beat Pain & Be At Your Best Discovery Call

How much would you give to sit across from an expert who was trained to help people just like you transform their health? Well, for anyone struggling with health-related issues, the price would be quite high and worth every penny. But for a short time, for a small number of people, I’m offering that opportunity…without charge.

That’s right, with my Beat Pain & Be At Your Best call, you have the chance to work with me one-on-one, absolutely free. Typically a session like this is $300, but I’m waiving the fee for anyone who applies today.

Because I hold these calls personally, there are very few spots available, so if you’re serious about turning your health around and would like the guidance and support of a trained expert, use the calendar provided to apply for your session now.

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