The anticipation of new routines mixing with the realisation that summer days are almost over. School uniforms are appearing in shops, work calendars are filling up again and that familiar pressure to ‘get organised’ starts creeping in.
This seasonal shift can tip an already tired person straight into overwhelm and I’ve been noticing this pattern with so many of my clients lately. You might have spent the summer juggling childcare, managing disrupted routines or simply never quite switching off and now you’re expected to hit the ground running.
Sound familiar? You’re certainly not alone in this. Burnout has a way of building quietly, especially when we’re constantly giving without creating space to recover from doing so much. But the good news is that you don’t need a complete life overhaul or a perfect wellness plan to feel better. Sometimes the most powerful changes are the smallest ones.
Before we look at solutions, it’s important to understand what’s actually happening when you’re burnt out. This isn’t just feeling tired. Burnout actually affects your biology. It increases inflammation, disrupts blood sugar regulation and can deplete your nutrient stores, all of which can leave you feeling foggy, flat or reactive. Recognising this helps us understand why willpower alone isn’t enough. Your body needs specific support to recover, starting with how you nourish yourself.
1. Nourish to Stabilise
When you’re burnt out, your body craves stability, especially when it comes to blood sugar and inflammation. This is where gentle, consistent nutrition becomes your foundation. Start with simple, grounding practices, such as:
Morning stability: Prioritise protein and fibre at breakfast to stabilise your mood and energy for the entire day. Think eggs with vegetables, Greek yoghurt with berries and nuts, or porridge with protein powder and seeds.
Anti-inflammatory focus: Keep your meals consistent and choose foods that calm rather than inflame. Colourful vegetables, oily fish like salmon and sardines, whole grains and herbs like turmeric, ginger and rosemary all support your body’s recovery.
Simplify your choices: Reduce processed foods and add more real, whole ingredients. This isn’t about perfection. It’s about giving your depleted system the building blocks it needs to repair.
2. Regulate to Recover
When you’ve been in a cycle of constant doing, your nervous system often stays stuck in ‘on’ mode. Even rest can feel uncomfortable if your body doesn’t remember how to switch off. Instead of waiting for a holiday to unwind, you can build micro-regulation into your day with these simple strategies:
Before eating: Take three deep breaths before each meal. This simple act shifts you into parasympathetic (rest and digest) mode, helping your body actually absorb the nutrients you’re giving it.
Daily reset: Take a five-minute phone-free walk, ideally outside. This helps give your overstimulated brain a chance to reset.
Safety signal: Place your hand over your heart and take slow, deliberate inhales. This sends a powerful signal of safety to your nervous system.
You don’t have to meditate for 30 minutes a day to see benefits. You just need to help your body remember how to feel safe again by incorporating these short bursts of recovery.
3. Reframe Your Return
This time of year often awakens that familiar voice: ‘Right, I’ve got to get my act together’. But this pressure is exactly what leads us back to burnout in the first place. Instead of ramping up, try shifting your mindset to one of gentle recalibration. Ask yourself:
Allow yourself to pause and realign rather than pushing harder.
If you need a practical starting point, here’s a simple three-day rhythm that can help anchor your energy without overwhelming your already stretched system:
Day 1: Foundation
- Focus on getting enough protein and water throughout the day.
- Practice one nervous system pause (deep breathing, short walk or hand-to-heart moment)
Day 2: Nourishment
- Prepare one anti-inflammatory meal that you can enjoy mindfully.
- Spend five minutes writing in a journal. Think: What do I need more of? What do I need less of?
Day 3: Rest
- Create a simple wind-down routine before bed. Put your phone away, dim the lighting and perhaps listen to some calming sounds.
- Write down a new intention, for example, ‘I am creating space to feel like myself again.’
This isn’t about achieving perfection in three days, but just a way of gently reminding your body and mind what support feels like.
The transition from summer into autumn doesn’t have to mean sacrificing your wellbeing for productivity. It can be an opportunity to create rhythms that actually sustain you rather than drain you. Recovery from burnout isn’t linear, and it’s not about having perfect days. It’s about consistently offering your body and mind small acts of care that accumulate over time.
If you’re feeling overwhelmed by where to start or recognise that your burnout patterns run deeper than surface-level tiredness, you don’t have to go through it alone. Sometimes having someone who understands the physiology of burnout and can guide you through personalised recovery strategies makes all the difference.
I’d love to support you in finding what works for your unique situation and lifestyle. Get in touch and let’s have a conversation about how you can reclaim your energy without the overwhelm.
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