Health Coach's Tools for Burnout Recovery

Have you ever felt like no matter how much rest you get, you still wake up tired? That you’re just “getting through” the days, living on caffeine, and barely holding it together emotionally?

That’s burnout.

And you are not alone.

I’ve been there, and I coach women every day who feel the same way. Smart, capable, hard-working women who are completely worn down by the pressure to keep going—even when their body is screaming for rest.

Here’s the good news: burnout is not your fault. But recovering from it? That is within your power.

You don’t need to fix everything overnight. You just need the right tools—and the right support.

Let’s walk through the simple tools I used in my burnout recovery to help women feel strong, calm, and in control again.

First, what is burnout?

Burnout is what happens when your body and mind are under stress for too long without proper recovery.

You might be dealing with burnout if you:

• Wake up exhausted, even after sleep

• Feel numb, anxious, or emotionally flat

• Can’t focus or get things done like you used to

• Constantly feel overwhelmed or like you’re “failing”

• Feel like you're living in survival mode

Your body is not broken—It’s just tired, so it tries to protect you.

The tools I teach are designed to help your body feel safe again—so it can finally start to heal.

My Top Tools for Stress Management & Burnout Recovery

These are simple, science-backed habits that make a big impact over time.

1. Morning sunlight + movement

Within an hour of waking, get some natural light on your skin and move your body gently. This resets your cortisol rhythm, boosts your mood, and tells your brain: “We’re safe. It’s okay to wake up.”

A 10-minute walk, stretch, or even stepping onto your porch with a warm drink counts!

2. A weekly “NO” list

Burnout often comes from saying “yes” too much.

Each week, write down 1–3 things you’re allowed to not do. Maybe it’s skipping the laundry pile. Maybe it’s saying no to an extra work project.

Protecting your energy is part of your healing plan.

3. Protein-first meals

Blood sugar crashes stress out your adrenals and your brain. Eating protein with every meal stabilizes your energy, supports hormone balance, and helps your mood.

Think: eggs for breakfast, chicken and veggies for lunch, beans or lentils at dinner.

4. Stillness practice (even just 5 minutes)

You don’t need a full meditation practice to calm your nervous system.

Try:

• Deep breathing (inhale 4, exhale 6)

• Journaling one thought that’s weighing you down

• Gentle music and closing your eyes

These small moments tell your body: “You don’t have to fight right now.”

5. Accountability and support

You weren’t meant to do this alone. Having someone in your corner—who sees what you’re going through and helps you stay on track—makes a world of difference.

That’s why I built my coaching programs around regular check-ins and step-by-step plans.

What recovery really looks like

Recovery doesn’t mean going back to the way things were. It means creating a new normal that works for you.

It means learning how to:

• Say no without guilt

• Rest without feeling lazy

• Eat in a way that supports your energy

• Move your body gently, not forcefully

• Reconnect with your peace and purpose

This is what we do inside my burnout recovery programs—and it all starts with the foundational steps I share in my free guide.

Download the Adrenal Recovery Protocol

It’s your first step to:

• Rebuilding your energy

• Creating sustainable rhythms

• Feeling more like yourself again

You deserve to feel good in your body.

You deserve to wake up with clarity and calm.

And you don’t have to wait until you’ve “earned it.”

When you’re ready, we can start now.