5 Simple Health Changes To Combat Burnout

Let’s face it: balancing work, family, and self-care in today’s world feels like a never-ending juggling act. Many of us have experienced burnout—that dreadful feeling of running on empty. 

But here’s the good news: you don’t have to overhaul your entire life to find balance. Even small tweaks to your daily routine can make a world of difference. 

Here, we’ll explore some easy tweaks to your daily health habits that can help you regain balance, boost your mood, and keep burnout at bay.

A well-balanced diet is more than just fuel for the body; it’s essential for mental and emotional resilience too. So, what changes can you make without spending hours in the kitchen?

Go Whole: Embrace whole foods—think fresh fruits, vegetables, whole grains, and lean proteins. They’ll keep you energized and help avoid those sugar crashes.

Ditch the Packaged Stuff: Reducing processed foods can do wonders for steady energy levels. Plus, you’ll avoid the dips in mood that often follow a sugar-laden snack.

Stay Hydrated: Water is your friend. Often, fatigue and headaches are signs you simply need a good drink of H₂O. Carry a water bottle as a reminder to sip regularly.

Top Tip: Try starting your morning with a protein-rich breakfast. It not only jump starts your metabolism but also keeps your energy levels more balanced throughout the day.

It’s no secret that exercise helps us feel good, but getting into the habit can be tricky. Rather than aiming for a hardcore workout, start small and keep it enjoyable.

Just Get Moving: Whether it’s a quick walk, a short stretch session, or a ten-minute dance break, every bit of movement counts.

Set Realistic Goals: Aim for around 30 minutes a day, even if it’s broken up into bite-sized chunks of movement. Walking, dancing, light yoga—all work wonders.

Find Your Joy: Choose activities that feel good to you. The more you enjoy it, the easier it is to keep going. Exercise should never feel like punishment!

Exercise not only releases feel-good endorphins but also helps boost your energy and improves sleep quality. All key factors in keeping burnout at bay.

Good sleep is non-negotiable, especially when you’re trying to fend off burnout. Yet, so many of us sacrifice it for late-night screen time or finishing that last work email. It’s time to make rest a priority.

Create a Relaxing Routine: A quiet, screen-free wind-down time an hour before bed signals your brain to slow down.

Keep a Consistent Schedule: Try going to bed and waking up at the same time each day. Your body loves routine, and it’ll thank you for it.

Watch the Caffeine: Try to limit caffeine in the afternoon. It’s easy to reach for a coffee pick-me-up, but it can play havoc with your sleep later on.

Sometimes, a little extra help in the form of a natural supplement can be just what we need. One to consider? NAD+. It’s a bit of a wellness buzzword, but for good reason. NAD+ (Nicotinamide Adenine Dinucleotide) is a compound your body uses to convert nutrients into energy.

What’s So Great About NAD+?

NAD+ supports your cells’ energy production and helps combat tiredness, potentially giving you that much-needed energy boost. Adding NAD+ as part of a balanced health routine can support energy and resilience to stress—ideal when you’re feeling run down.

As with any supplement, it’s important to consult a healthcare provider before adding NAD+ to your routine, especially if you have underlying health conditions.

Mindfulness isn’t just for yogis and meditation gurus. A few simple practices can help keep stress levels in check, letting you take on the day with a clearer head and a calmer mind.

Breathe Deeply: Just a couple of minutes of deep breathing can work wonders to calm your mind and body.

Take Breaks: Step away from your screen for a few minutes between tasks. Even a quick pause can reduce mental fatigue.

Set Boundaries: Create a healthy boundary by limiting screen time after work hours, allowing your brain to truly relax.

Small moments of mindfulness sprinkled throughout the day help you feel more centered and better equipped to tackle whatever life throws your way.

Bringing yourself back from burnout doesn’t have to be an all-or-nothing approach. With a few small, consistent changes — like nourishing your body with real food, moving a bit each day, prioritizing rest, and exploring natural supports — you can gradually shift from merely surviving to genuinely thriving. 

Celebrate your progress, and remember that every step, however small, brings you closer to a more balanced, vibrant life. 

Cheers to your journey back to balance!

1. What are some early signs of burnout I should look out for?

Early signs of burnout can include feeling constantly tired, a lack of motivation for work or daily tasks, irritability, and difficulty concentrating. Physical symptoms like headaches, muscle tension, and sleep disturbances can also signal burnout. Recognising these signs early on can help you take steps to prevent full-blown burnout.

2. Can small changes really make a difference in managing burnout?

Absolutely. Small, consistent changes like eating nutrient-rich foods, staying active, prioritizing sleep, and practicing mindfulness can add up to big improvements in your energy levels and resilience to stress. These steps are not only manageable but also create sustainable habits that support long-term well-being.

3. How long does it take to see results when combating burnout?

The time frame varies depending on individual circumstances, but many people start to notice improvements within a few weeks of making lifestyle changes. Consistency is key—gradual, sustainable changes tend to yield better results than sudden, drastic shifts.

4. Is it necessary to take supplements to recover from burnout?

Supplements are not necessary for everyone and should complement, not replace, other healthy habits like a balanced diet and regular exercise. However, certain supplements like NAD+ magnesium can support energy levels and stress resilience, especially for those who may be deficient or seeking additional support. Always consult with a healthcare provider to determine if supplements are right for you.

This story originally appeared on Your Coffee Break.