Burnout Recovery Basics

In the relentless hustle of modern life, burnout has become an unwelcome companion for many. In the quest for well-being, understanding the basics of burnout and its profound impact on our lives is the first step toward lasting recovery.

You might know many of these burnout recovery basics already, but let this serve as a reminder, or perhaps a motivator to prioritise your well-being. These are also most commonly missed by neurodivergent people, and yet they form a crucial foundation for recovery.

Stress Reduction:

• Stress is the silent saboteur that can lead to burnout. Effective stress reduction techniques, such as mindfulness, gentle breathing, and time management, can be transformative. It’s about reclaiming control over your schedule and cultivating moments of calm amidst life’s chaos.

Nutrition and Hydration:

• The fuel you provide your body matters. A well-nourished body is better equipped to handle stress. Embrace a balanced diet rich in whole foods, stay hydrated, and be mindful of how your nutritional choices impact your energy levels. You don’t need to have a perfect diet (fed is best!), but start with drinking plenty of water or opting for healthier snacks and sides (that is, fruit and veg, nuts and grains).

Movement:

• Physical activity is a powerful antidote to burnout. Whether it’s a brisk walk, yoga, or dancing in your living room, movement releases endorphins, the body’s natural stress relievers. Find what brings you joy and make it a regular part of your routine.

Sleep 7–9 Hours:

• Sleep is not a luxury; it’s a fundamental pillar of well-being. Aim for 7–9 hours of quality sleep each night. Establish a calming bedtime routine, create a sleep-conducive environment, and prioritise rest as a non-negotiable part of your day.

Nervous System Regulation:

• Burnout often wreaks havoc on the nervous system. Practices like meditation, progressive muscle relaxation, time in nature, art therapy can help regulate the nervous system, promoting a state of calm and resilience. Find a way to help yourself regulate and practise it regularly. Nervous system regulation is at the core of both burnout prevention and recovery.

Self-Care Mindset:

• Self-care is not an indulgence; it’s a necessity. Cultivate a mindset that prioritises your well-being. Understand that self-care is an ongoing process, not a one-time fix. Embrace activities that bring you joy and make you feel nurtured.

Your number one desire is to have more energy.

What you need is:

• Small but effective tweaks that bring instant results without giving up your duties.
• Target blind spots in self-care — do what’s truly missing and ditch what’s unnecessary.
• Maximize the little rest you get for real restoration (not stress-laxing).
• Neuro-affirming ways to do all the above.

And that’s exactly what you will learn in the Burnout First Aid mini course - 65% OFF this week only.

Burnout basics are actually really simple and easy to implement. You start with a few small tweaks to feel some relief, and they will compound over time to give you more energy. Then you can work on deeper layers that often cause recurring burnouts or prevent complete recovery.

— — — — — — — — —

My name is Paula Liub and I am a burnout expert for ADHD and autistic folks.

I combine my background in psychology, 20 years in mindfulness, and lived AuDHD burnout experience to help you have more energy and live life to the full.

If you’d like to learn how to escape the burnout and stress cycle, book a free consultation to learn more.