Recovering from burn-out requires a holistic approach—addressing your physical, mental, and emotional well-being. Below, I share my best tips to support your recovery journey.
What to Do First When You Are Burned-Out
The very first step is to let go of all responsibilities—work, household tasks, routines, goals, exercise, and everything you “should” do. If you have kids, this can be more challenging, but try to get support so you can release as much as possible from your shoulders.
Minimize stimulation and external impulses. At first, letting go may feel empty and scary, but it’s necessary. You need real rest—go to bed, sleep, and allow your body to recover. Eventually, surrendering to rest will feel deeply satisfying.
Some people suggest keeping routines, but personally, in the early stages, this was not helpful for me. Give yourself permission to simply pause.
Regulate Your Nervous System
Burn-out disrupts the balance between fight-or-flight and rest-and-digest modes. Most of the time, you’re operating from fight-or-flight only—your stress hormones are depleted, and without proper rest, your nervous system can’t recover.
Rest is not wasted time—your body needs to catch up on all the rest it missed. (No more hustle culture for you, wink.)
How to Support Your Nervous System
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Take breaks between activities. Even small pauses matter.
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Practice regular relaxation techniques.
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Consider vagus nerve exercises to reset your nervous system. I recommend checking out Irene Lyon on Instagram, or other nervous system coaches.
Learning to regulate your nervous system is a journey, but it’s one of the fastest ways to support recovery from burn-out. It’s not a quick fix, but it is essential. You might also find Irene Lyon’s free webinar on adrenal fatigue (burn-out) helpful.
Support Your Physical Health
When burned out, your body needs extra support. One of the most important things to start with is a high-quality magnesium (glycinate) supplement—take one in the morning and one after dinner. The more stress you experience, the more magnesium your body needs.
Other important supplements and herbs include:
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Zinc
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Vitamin C
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Vitamin B complex (and barley grass for extra B vitamins)
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Lemon balm
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Herbs like ashwagandha, ginseng, holy basil, and chamomile
Focusing on liver health can be very helpful when experiencing burnout.
Seek Professional Support
You don’t need to go through burn-out alone. A burn-out coach or psychologist can guide you through this process, help you express your emotions, and work through patterns that may have contributed to your burn-out.
Support from friends and family is important too, but professionals often provide insights and tools that loved ones can’t. Use this time as an opportunity for self-reflection and personal growth—it will accelerate your recovery.
Practice Living in the Present Moment & Slow Living
Learning to live in the present is essential. Let go of rushing, forcing, and pushing. Dwelling on the past or worrying about the future only adds tension and fear.
Slow living may feel counterintuitive at first, but it can make you happier and even more productive. Take your time with daily activities and appreciate simple things.
It’s normal to catch yourself thinking ahead—gently bring your focus back to the present moment. This practice calms your nervous system and reduces stress.
Gentle Movement
At first, don’t worry about exercise. When you’re ready, focus on gentle movement like:
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Walking (preferably in nature)
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Restorative yoga
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Yin yoga
These support your body and mind without activating stress. Returning to intense workouts can wait—your goal now is to keep your nervous system calm.
Reconnect with Your Feminine Energy
Burn-out often comes from living out of survival mode. Feminine energy is about surrender, receiving, and being—qualities that may have been neglected.
Explore and reconnect with your feminine energy through books, teachers, or practices. This is a powerful part of recovery.
Trust Your Inner Masculine Energy
Just as connecting with your feminine energy is important, you can also lean on your inner masculine energy—your supporter and cheerleader. Ask yourself: “What does my inner masculine want me to know or do right now?”
Balancing both energies helps you feel grounded and supported.
The Shadow Side of Burn-Out: Feeling Unsafe
Burn-out often reflects a deeper sense of insecurity or feeling unsafe. Many people push themselves excessively to prove their value or compensate for feelings of unworthiness.
Reflect on questions like:
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What past efforts am I holding onto?
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What am I still trying to prove?
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Why do I feel unsafe or unworthy?
Exploring these questions can free up energy, reduce stress, and help you develop self-worth.
Note: Start living for yourself and stop abandoning your needs.
Do Things That Give You Energy
As your energy returns, engage in activities that bring you joy—start a creative project, try something new, or simply have fun.
If you don’t have the energy yet, ask yourself:
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What burden is still on my shoulders?
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Which part of me feels depleted?
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What is making me tired?
You may also want to create a list of activities that give you energy. Balance work, leisure, and fun in a way that feels right for you.
Make Changes and Start Fresh
Treat your recovery as a new beginning:
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Clean and declutter your space
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Update your wardrobe or hairstyle
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Change your routines and habits
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Explore new experiences, big or small
Make changes when it feels right for you—not out of obligation.
Listen to Your Body
Above all, listen to your body. You can forget all the tips above if your body is telling you something different. Then asked yourself: “What do I need right now?” The first answer you intuitively feel is usually the most beneficial.
Be patient with yourself. Recovery takes time, but these tips cover the key components for healing.
With Love, Naomi
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Written by Naomi
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