Burnout Recovery: Signs, Prevention, and Natural Remedies to Restore Your Energy

Burnout can be sneaky and often starts with ignoring the warning signs of feeling tired and overextended. You might feel pulled in different directions, and you just need to “push through” for an extended period of time. Or you might not be spending enough time on activities that fill your cup, leading you to crash and burnout.

Signs of Burnout

Burnout can look like other conditions like chronic fatigue or depression. It’s important to work with your doctor to find the root cause of your symptoms and find the right treatment protocol for you.

Burnout tends to look like:

• Feeling irritable and drained

• Withdrawing from loved ones and the people around you

• Struggling to be creative

• Having a hard time being optimistic or feeling more cynical

• More physical symptoms like difficulty sleeping, migraines, catching every cold

• Difficulty getting out of bed in the morning

Burnout Recovery

Recovery from burnout means slowing down and getting back to the basics of sleep, movement, nutrition, and nervous system regulation. Consistent, daily practices make a big impact over time.

Sleep

Prioritizing quality sleep is crucial for burnout recovery. Aim for 7-9 hours of sleep per night, establish a relaxing nighttime routine, and avoid screens before bed to support deep, restorative sleep.

Nutrition

Fueling your body with nutrient-dense foods helps restore depleted energy levels. Focus on whole foods, healthy fats, and adequate protein. Consider reducing caffeine intake if you rely on it to push through exhaustion.

Movement

Gentle movement like yoga, stretching, or walking can help regulate your nervous system and prevent burnout from worsening. Avoid overexertion—this is a time for restoration, not high-intensity workouts.

Nervous System Regulation

Regulating your nervous system is key to overcoming burnout. Practices like deep breathing, mindfulness, and time in nature can help shift your body out of a constant stress state.

Herbs for Burnout

Recovering from burnout can be challenging, especially when you’re feeling depleted with little motivation to add another task to your plate. Incorporating daily, consistent use of herbs into your routine in the form of tea or tinctures is a simple way to give your nervous system some extra support. Always talk to your doctor before incorporating a new herb or supplement into your routine.

• Holy Basil: An adaptogen for long-term stress and when you’re feeling stagnant and closed off

• Ashwagandha: Strengthens the immune system and reduces inflammation

• Lemon Balm: Uplifting—“brings joy to the heart,” calms anxiety

• Skullcap: Soothes the nerves, for when you’re feeling overstimulated, jumpy, or frazzled

• Avena sativa: Nervous system restorative for exhaustion and depletion, rich source of minerals

• Licorice: Helps with recovery from long-term illness or stress

• Rhodiola: Improves cognitive function and performance recovery

• Chamomile: Soothes anxiety and gut-related nervousness

Earth Blend is a nourishing tea blend featuring Holy Basil, Avena sativa, and Lemon Balm. Designed for daily burnout recovery and prevention, it helps regulate the nervous system, reducing stress and anxiety.

Lifestyle Practices

In addition to herbs and nutrition, lifestyle shifts play a crucial role in burnout recovery.

• Set Boundaries with Your Time and Energy – Learn to say no and prioritize rest.

• Breathwork Techniques – Simple breathing exercises can calm the nervous system quickly.

• Meditation – Even just 5 minutes a day can improve resilience to stress.

• Digital Detox – Reducing screen time can help lower stress levels and improve sleep.

• Social Support – Spending time with loved ones can help regulate your nervous system and improve emotional well-being.

Labs to Consider

To get to the root cause of your fatigue, consider getting labs run to identify any nutrient deficiencies or hormonal imbalances that could be exacerbating your symptoms. For lab kits sent directly to your door, check out our Rupa Health Lab Shop.

• CBC (Complete Blood Count) – Checks for anemia and immune function.

• CMP (Comprehensive Metabolic Panel) – Evaluates liver and kidney function.

• TSH, fT3, fT4 (Thyroid Panel) – Rules out thyroid dysfunction.

• Vitamin D – Deficiency is linked to fatigue and mood issues.

• Vitamin B12 – Essential for energy production and nervous system health.

• AM Cortisol – Assesses adrenal function and stress response.

• Iron Panel – Checks for iron deficiency or overload.

Preventing Burnout

These activities aren’t just for recovering from burnout but can also be used to prevent it. Use the Mind Body Joy framework to pick one activity every day that supports your mind, your body, and brings more joy to your life.

This can be as simple as:

• A 5-minute meditation (Mind)

• A walk around your neighborhood (Body)

• Time with a loved one (Joy)

Consistently engaging in small, intentional practices can help keep your nervous system regulated and prevent stress from building up to the point of burnout.

Conclusion

Burnout doesn’t happen overnight, and recovery takes time. The key is to listen to your body, slow down, and give yourself the support you need—whether that’s through sleep, nutrition, movement, herbal support, or lifestyle shifts.

If you're ready to take control of your stress and burnout recovery, I’m here to help. My 1:1 burnout recovery coaching provides personalized support to help you regulate your nervous system, manage stress naturally, and build sustainable habits for long-term well-being.

Book a free discovery call today to explore how we can work together to help you recover from burnout and feel like yourself again.