Understanding Burnout: A Holistic Approach to Recovery (and prevention)
Burnout has become a buzzword in recent years, but for many leaders, it’s more than a passing trend—it’s a lived reality. Defined as a state of emotional, physical, and mental exhaustion caused by prolonged stress, burnout can take a serious toll on both personal well-being and professional performance. For leaders tasked with making decisions, managing teams, and driving innovation, the stakes are even higher.
The Warning Signs of Burnout
Burnout doesn’t happen overnight. It often creeps in slowly, masked as determination or a “push through” mentality. Common signs include:
Chronic fatigue and low energy levels
Difficulty concentrating or making decisions
Emotional detachment or irritability
Declining performance despite more time & energy devoted to work
Physical symptoms like headaches, digestive issues, insomnia, anxiety, or feeling “on-edge”, and hormonal disruption
Recognizing these early symptoms is crucial for preventing further decline.
If ignored, lab markers such as cortisol begin to become dysregulated. This is where the term “adrenal fatigue” originated- the concept that the adrenal glands (the main organs that produce cortisol, adrenaline and noradrenaline) eventually wear out and reduce production of cortisol in the appropriate amounts. This shows up as fatigue, feeling “wired, but tired”, frequently getting sick, hair loss, loss of muscle tone and more. What we typically see on lab markers, is low morning cortisol on a blood test, or a low cortisol curve on salivary cortisol testing. Sex hormones are also often affected, further leading to symptoms.
Why Leaders Are Particularly Vulnerable
Leadership roles often come with high expectations, constant problem-solving, and the pressure to be "always on." This makes leaders especially susceptible to burnout. Add to this the tendency to prioritize work over self-care, perfectionism, and focus on productivity and it’s no surprise that many find themselves running on empty. You don’t have to be in an official leadership role to be a “leader” or susceptible to burnout. If you’re responsible for caretaking of any kind (kids, pets, parents, partners, etc.), someone who is a “helper” (shout out to Mister Rogers!), in the service industry, a small business owner, or anyone involved in your community, you’re also particularly vulnerable to burnout and we need you to take extra care of yourself.
A Holistic Path to Recovery (and prevention!)
Recovering from burnout requires more than just a vacation. It involves addressing the root causes and adopting sustainable habits that nurture your physical, emotional, and mental health. Here are some holistic strategies I discuss with clients when they’re recovering from, or on the verge of burnout:
Prioritize Restorative Sleep Quality sleep is non-negotiable in burnout recovery and prevention. This is when your body focuses on resting and repairing, which is imperative for your health. Do your best to create a bedtime routine, limit screen time before bed, and consider natural supports like magnesium or chamomile tea to promote relaxation. If you’re having troubles sleeping, keep a tracker of what’s preventing a deep sleep. Is it overactive mind that’s preventing you from getting to sleep? Waking regularly at a specific time? Running through your to-do list? Keeping tabs on the patterns helps you and your practitioner understand the root causes, which in turn, helps you create a better plan for remedying the situation.
Create Before you Consume This is key to productivity, especially during times of high pressure and stress. Before you consume any information, news, social media, etc. carve out time to be devoted to creating the life you desire. Whether that’s reading a book, writing, going for a walk, or even working on the project that feeds your soul. Taking baby steps towards your desired life has ripple effects on the rest of your day, improving productivity and satisfaction. Also make sure that you’re only doing the things that are most important. Delegate tasks where possible and set clear boundaries to protect your personal time. Remember, saying no can be an act of self-preservation AND it allows your team to increase their skills and abilities. Dive deeper on this topic with two of my favorite books on this: Essentialism by Greg McKeown and Slow Productivity by Cal Newport.
Leverage Mindfulness & Look for Glimmers It’s no secret that daily mindfulness practices such as meditation, yoga, or breathing exercises can help reduce stress and improve focus, immediately and long-term. I also consider joy & novelty an antidote to burnout, so part of my holistic burnout recovery plans often include adding novelty & creativity to daily routines. This is especially important when you’re feeling burnt out at work, but the only way out is through the stress (checking things off your list, completing a project, etc.). Look for glimmers in these situations. Glimmers are the opposite of triggers, according to Stephen Porges, behavioral scientist. He describes glimmers as a cue that brings back your sense of joy, through neuroception, a function of the autonomic nervous system. Neuroception is a process that happens automatically (such as breathing), without you having to think about it. In the case of glimmers, your body is searching for cues for safety. In recent years, glimmers have been popularized by Deb Dana, licensed clinical social worker and researcher of the Polyvagal Theory. What counts as a glimmer? Any micro moment that brings you a sense of peace, joy, happiness, or calm. Examples include seeing a picture of your dog, taking in a breath-taking view of the mountains, noticing the way the morning sunlight dances on a leaf in your yard, witnessing kindness, and more. Where this supports burnout recovery & prevention, is that the more you actively seek to notice glimmers, the more you’ll see them. And your nervous system will love you for this as it creates a neural network back to rest & digest (vs. fight/flight/freeze/fawn).
Adopt Nourishing Nutrition Fuel your body with whole, nutrient-dense foods. Consider incorporating anti-inflammatory foods like leafy greens, berries, and omega-3s to support brain health. Make sure each meal has protein, healthy fat, and complex carbohydrates to keep blood sugar levels stable. Incorporate foods that are rich in b-vitamins, magnesium, vitamin c and zinc to support your adrenal glands and cellular energy production. And don’t skip meals if you’re experiencing burnout. Skipping meals is perceived as a stressor to the body, further disrupting blood sugar (another physical stressor), and cortisol balance. If you prefer to follow an intermittent fasting routine, try time-restricted eating instead (no meal skipping!), and pay close attention to your intake of food to make sure you’re not under eating.
Go Deeper If you’re feeling on the verge of burnout, go deeper than that top layer and investigate what’s under the burnout. Beyond overachieving, common root causes I’ve uncovered with my clients include loneliness, chronic undernourishment or overexercise, insomnia, lack of creativity or feeling like their skills aren’t being utilized at work, leaky boundaries, chronic nervous system imbalance, and lack of foundational wellness. Burnout itself is absolutely a real experience, and I often find that there’s more to the story than what’s on the surface. Uncovering this will help you work towards sustainable satisfaction that you can take with you into any workplace or leadership role.
Seek Support Don’t hesitate to reach out to a trusted friend, mentor, qualified practitioner or therapist for support with burnout. Talking things out with an impartial party can provide clarity, as well as valuable insight and solutions on how to navigate burnout, create and hold boundaries, and more.
Preventing Burnout Moving Forward
One key to preventing burnout is balance, whenever possible. Balance work + play, creation + consumption, movement + rest. Regularly check in with yourself on what you need, then ask yourself, “Am I honoring my needs?”. Build routines that prioritize your well-being, from morning rituals to evening wind-down practices. And remember: self-care is a vital part of leadership, perhaps even a responsibility. Become devoted to your foundations of wellness (sleep, movement, nourishment, water, creativity/joy, release) and see how that becomes your best leadership tool.
As a leader, your energy sets the tone for those around you. By taking proactive steps to care for yourself, you’re not only protecting your health but also setting a powerful example for your team. Burnout may be common, but it doesn’t have to be accepted as normal, or inevitable. And as always, I’m in your corner. Reach out if you want holistic support for burnout prevention or recovery. I help leaders like you through a combination of holistic solutions and natural remedies to support the physical, mental and emotional self so that you can heal in a sustainable way and maintain that wellbeing, naturally.
-Dr. Ashley 💚