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I prefer my toast golden not 'burnt out'

Statistics in 2022 have shown that stress and burnout are at an all time high, particularly in relation to the work-life juggle. More so, since the impact of a global pandemic.

How can we define stress, fatigue and burnout. Well, these things can manifest in the way of feelings of energy depletion, exhaustion, increased mental distance from job and home-life, feelings of negativity and disassociation. We may become less motivated and distracted by past and future tasks, rather than focusing on the present. I think we can all attest to feeling one or more of these factors, especially in the past few years.

Chronic stress and fatigue is known to disrupt our hormone regulation, blood sugar levels (energy fuel), and influence the immune system (hello, reoccurring colds, flus and infections).

This can also lead to implications of anxiety and depression. When we are constantly in a state of fight or flight, our body prioritises the stress response, diverting important nutrients and blood away from necessary body function. 'Hands up ladies if you have ever lost your period for a prolonged length of times', this may be due to the impact of high stress and fatigue.

Stress, fatigue and burnout can also lead to symptoms of forgetfulness, disorganisation and poor judgment. This causes frustration and feeds into that never ending cycle of overwhelm. However, there ARE thing that we can do to support our bodies during these times.

How to regulate calm into a body that is stressed and restless

These are basics that we can incorporate into our lives to ensure our stress hormones are balanced. It can be a multi-factorial issue that may need further investigation from a naturopath or nutritionist. However, here are some tips to incorporate if you are feeling a little overwhelmed.

  • 7-9 hours of sleep a night. This is hard for someone who is stressed and many find insomnia another symptom that has been threaded into their stress and fatigue. However, this this can be managed by incorporating proper sleep hygiene, winding down an hour before bed, dimming lights, turning off our phones, journaling to free mental capacity, consuming warm tea or milky beverage, avoiding caffeine, using music to unwind, baths/showers and changing bedding weekly. It is also suggested to not not consume heavy meals prior to sleep.

  • EXERCISE: Research has shown that low impact physical activity at just 30 minutes a day has shown to greatly reduce the impact of stress on the body. Exercise reduces the our stress hormones and stimulates the production of endorphins which are known to improve mood. If you have chronic fatigue and stress, sometimes its better to reduce high intensity workout and opt for low and slow, e.g. daily walking, pilates, cycling or swimming.

  • PROTEIN: Protein is something I find super important with my clients who are stressed and anxious. Foods rich in protein contain amino acids to help produce key neurotransmitters in suporting stressed and anxious clients. Protein packed meals and snacks help you avoid sugary, processed foods, which can trigger stress and anxiety. Protein supports blood sugar, aiding in the regulation of energy and hormone function.

  • Setting healthy boundaries around social, work and home commitments. There is no benefit to trying to over commit at the loss of your mental health. This can be achieved by weekly planning and scheduling your time efficiently to unload and free up your mind. Trying to 'remember' important information, meetings and objectives' can also lead to high stress. Reduce your mental load by unpacking important tasks daily.

  • See someone like me (a naturopath), in instances like this we can note your symptoms and identify the root cause. We can then create specialisied herbal formulas with amazing herbs such as Withania (Ashwaghanda), Ginseng, Rhodiola, adaptogenic herbs that support stress.

  • Stress has a profoundly negative effect on the body's nutrient stores, which is why we often feel depleted and lacking in energy during these times. As well as rapidly using up essential nutrients as part of the body's stress response, stress can also prevent the body from absorbing essential nutrients. This is where I come in and can recommend relevant supplements to support your individual body.

It can be overwhelming to know where to begin. Strip it back to the basics good nutrition , adequate hydration and a healthy sleep cycle. If you are experiencing one or more of these symptoms and would like extra support in identifying the root cause. Feel free to send me an email on or send us a message through out contact portal.

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