Are you currently feeling overwhelmed by burnout? Have you found yourself searching for terms like “adrenal fatigue,” “how to rest,” or “extreme tiredness?” Whether your burnout stems from workaholism, situational depression, or years of chronic exhaustion, there are steps you can take to recover faster than you might think. In the first three years of building my business, I hardly took a single day off—maybe ten days in total where I did no work at all. And that might be generous.
Over the following two weeks, I subjected myself to a battery of tests from doctors, naturopaths, and other healers, and nothing showed up. My blood work was pristine. I didn’t have mono. I wasn’t depressed. I was just… exhausted. The best advice that I got from my doctor was to take some time off for a while. While rest is a sound solution for most ailments, I knew that I wanted to do more to be proactive in my recovery. Through my rounds of experimentation, I tried supplements, lifestyle changes, and a bunch of fringe hippy stuff. Throughout it all, I noticed what moved the needle for me and what didn’t.
Without further ado, here are the 12 highest-leverage things that I did to recover from my bout of extreme burnout. I saw two naturopaths and one doctor who told me that it would likely take me anywhere from 6-12 months to fully recover from my state of fatigue. By adhering to the following protocol, I noticed a significant uptick in my energy levels within 2-3 weeks and felt almost 100 percent in under two months.
Here are 12 critical steps to help you recover from extreme burnout:
1. Decide to make your health your number one priority
Illnesses occur when we’ve been ignoring our body’s signals for too long. Reaching a point of extreme burnout is a clear sign that you’ve been pushing past your body’s plea for rest. It forces you to stop and pay attention, leaving no other option.
Now, you need to make a conscious decision to truly listen to your body and prioritize your health—not just until you start feeling better and can return to your “normal” routine, but from this moment forward. This is your wake-up call. It’s time to make lasting changes that ensure you honor your health every day. No more taking it for granted—this is the moment for real transformation.
2. Take an actual break to reset your nervous system
There are probably several things in your life that have been quietly draining your energy for some time now. To regain your health, you need to start by stepping away from what’s been wearing you down. Take a two-week break from work. Say no to social events that leave you feeling drained. Delegate your least favorite tasks to someone else for a while. Yes, some people may be disappointed, but your health must come first.
3. Reach out for help
If you’ve hit the point of full burnout, chances are you’ve been carrying too much for too long. Do you struggle to ask for help? Feel like no one is there for you? Do you live by the motto, “If you want something done right, do it yourself?” It’s time to stop trying to handle everything alone. Reach out to your friends for support. Let your family or close confidants know you’re struggling. Open up. You may be surprised by how many people would eagerly help you if they knew how much you needed it. We’re a social species—we thrive with the support of others, and you’re no exception. Reach out to a few people and ask for their help. Start today.
4. Build a team of healers to help you on your journey
It took more than one factor to reach this state of burnout, and it will likely take more than one approach to recover. During my journey, I sought help from a medical doctor, two naturopaths, a registered massage therapist, an acupuncturist, an energy healer, and a therapist. Healing became my full-time focus, and having a dedicated team of professionals around me sped up the process.
While you might find that a simple visit to your doctor is enough to get the clarity you need, it never hurts to seek multiple opinions and undergo various tests to rule out different health factors. Healing from extreme burnout isn’t about finding a single quick fix; it’s about making small, consistent efforts that add up over time. Think of it as a process of steady recovery, not an instant cure. So, enlist help—not just from friends and family, but from professionals who specialize in healing.
5. Regularly engage in slow, gentle forms of exercise
The health benefits of exercise are countless, but when you’re dealing with extreme burnout, even getting out of bed can feel like a challenge—never mind hitting the gym for an intense workout. During burnout recovery, the key is to keep things gentle and manageable.
Focus on short bursts of activity without overexerting yourself. Take slow, peaceful walks away from busy streets. Spend a few minutes stretching on your living room floor. Enjoy a stroll in nature with a friend. Try practicing yoga at home. Dance around to a favorite song. If you find yourself feeling more exhausted the day after, it might be a sign you pushed too hard. Whatever exercise you choose, be sure to listen to your body and avoid overdoing it.
6. Make room for play and laughter in your life
Laughter is like a quick getaway from life’s stresses. When you’re waking up every day feeling barely functional, things can feel overwhelming and far from funny. But it’s crucial to make space for laughter and play. Watch a stand-up comedy special, either live or online. Invite your funniest friends over for a laid-back breakfast. Catch a professional improv show. Whatever makes you laugh, make it a priority—put it on your calendar and make sure it happens.
7. Question and re-prioritize your values
The countless small decisions that led you to burnout likely stem, at least in part, from misaligned values. For example, if you’ve been prioritizing financial success over your health, it’s bound to catch up with you eventually. Take a moment to reflect and ask yourself: “What have I been valuing that has brought me to this state of extreme burnout?”
8. Eat small meals frequently to avoid sugar spikes
During your burnout recovery, it’s important to be mindful of your blood sugar levels. Avoid the mistake of eating two or three large, highly processed meals a day. Instead, aim for four to six smaller, nutrient-rich meals throughout the day to support your body’s healing process.
9. Eat five certain foods more often
On top of a generally healthy, nutrient-dense palate of foods, throughout my research, I found a handful of foods that contributed to burnout recovery the best:
- Pasture-raised egg yolks
- Organic, grass-fed bone broth
- Avocado/organic avocado oil
- Organic pumpkin seeds
- Flax seeds/flax seed oil
Buy organic whenever possible (for the above five foods, and what you eat, in general).
10. Avoid processed sugar, caffeine, and any other stimulants or drugs
Again, in line with taking it easy on your blood sugar levels, you want to ensure that you’re avoiding all refined sugar, caffeine, and any other stimulants or drugs. No alcohol, smoking, or junk food. This might sound challenging to you, but it’s necessary. In terms of your burnout recovery, there’s more flexibility with sugar than there is with drugs, alcohol, and caffeine, but truly do your best to avoid all of the above, especially during the first 2-4 weeks of your recovery. If you find yourself having a craving for junk food, just drink a liter of lemon water, eat some coconut oil and/or cashew butter, and take a nap. Believe me, your body will be much happier with you.
11. Add supplements
The first thing that I started doing was when I felt my burnout/adrenal fatigue/exhaustion creep up on me as I started researching all of the supplements that I could start downing daily to recover more efficiently. While I don’t believe in any magic bullet or overnight quick fixes, I do believe in pumping my body full of vital nutrients that aid in speedy recovery. Through my research, these things ended up being the most significant for me. I took most, if not all, of them daily for the first 4-6 weeks of recovery.
- Ashwaghanda
- Holy basil tincture
- Magnesium bisglycinate (450-600 mg per day)
- Licorice root extract
- Liposomal glutathione
- Zinc
- Liposomal vitamin C
- B vitamin complex
- Flax seed oil
- Omega 3 + DHA
- Caffeine-free electrolyte tablets
- A high-quality, organic green powder
12. Regularly do nothing
While I found significant benefits in getting massages, blood work, and acupuncture, there were many days when the best thing I could do for myself was to simply stay home and rest. For those who find the concept of doing “nothing” too vague, here are some practical ways to embrace it:
– Sit quietly by the ocean or a large body of water and just watch.
– Lie on your back on the floor and focus on your breathing.
– Take naps whenever you feel the need.
– Enjoy a long, relaxing Epsom salt bath.
– Go to bed early and sleep as long as you can.
Remember, an extreme burnout phase is a wake-up call. If you’re feeling this exhausted, it’s a signal that something in your life needs to change. For me, this meant reducing screen time, focusing on articles I truly believed in, and prioritizing rest and self-care. Your needs may be different. Start regularly checking in with your body and asking what it needs. Your body is wise and has more answers than you might realize.