Overcoming Burnout—5 Strategies for Sustainable Wellbeing Empowering Your Resilience, Strength, and Long-Term Health

Holli Bradish-Lane, September 03, 2024

Burnout. We hear it everywhere, but when it strikes, it runs deeper than mere exhaustion.

It seeps into your mental, emotional, and physical reserves, leaving you feeling hollow. Your drive fades, productivity plummets, and the things you once loved start to feel like a burden. Burnout sneaks up on the high achievers, the ones who push through, who take pride in going the extra mile—until suddenly, they hit a wall. I know this all too well because I’ve lived it.

Several years ago, I was deep in a stressful healthcare leadership position, constantly chasing deadlines, living on adrenaline, and ignoring the signals my body was sending. I was mentally and physically drained, yet I kept pushing. It wasn’t until I started gaining weight and experiencing frequent fatigue that I realized something was wrong. Then came the breast cancer scare—a terrifying moment that made me stop in my tracks and truly reflect. It was my wake-up call. I had been neglecting the one thing that mattered most—my health. I realized that if I didn’t start prioritizing my wellbeing, the cost could be far greater than I ever imagined.

From that point on, I set out to find strategies that would not only help me recover but also ensure my resilience in the long run. These science-backed practices allowed me to rebuild my strength and rediscover balance in my life. Today, I want to share those strategies with you, so you too can rise above burnout and create a sustainable foundation for your wellbeing.

4 Key Strategies to Overcome Burnout for Sustainable Wellbeing

1. Reconnect with Your Body Through Movement

When burnout takes hold, your body carries the weight—stiffness, tension, fatigue—it’s all connected. For me, movement was key to healing. But it wasn’t about punishing myself with intense workouts; it was about reclaiming space in my body and mind. Start with gentle, restorative movements like yoga, walking, or simple stretches. These activities release endorphins, help reset your nervous system, and loosen the tight grip that stress has on your body. As I began moving more intentionally, I realized that fitness didn’t need to be about pushing harder—it could be about listening, healing, and growing stronger from within.

2. Master Your Stress Response with Mindful Breathing

When you’re in the grips of burnout, your body stays stuck in survival mode—your mind races, your heart pounds, and you feel on edge even when nothing is wrong. One of the most profound shifts for me came through mindful breathing. Just a few minutes of deep, intentional breathing can signal to your body that it’s safe to relax, easing the constant flood of stress hormones like cortisol. The clarity that comes from slowing down and breathing is powerful. During times when everything felt out of control, this practice became my anchor—helping me regain a sense of calm and control over my mind and body.

3. Fuel Your Body with Purpose

As I navigated my own health journey, I learned that the foods we eat can either fuel our vitality or contribute to our burnout. When we’re stressed, we often turn to quick, sugary fixes to get us through the day—but this only leads to crashes and fatigue. Instead, I began focusing on nutrient-dense foods that gave my body the energy it needed to repair and rebuild. Whole foods rich in lean proteins, healthy fats, and fiber became my foundation. But beyond just eating “healthy,” I discovered the power of personalizing my nutrition based on my unique genetic makeup. When you fuel your body in a way that aligns with your DNA, you provide it with the right tools for resilience—helping you bounce back from stress more effectively and thrive in the long term.

4. Set Boundaries for Rest and Recovery

Perhaps the hardest, but most essential lesson I learned on this journey was the importance of boundaries. Rest felt like a luxury I couldn’t afford, but I soon realized it was a necessity. Saying no to extra commitments, unplugging from work, and allowing myself proper sleep became non-negotiable. Our culture glorifies hustle, but sustainable success comes from giving yourself the space to recover. For me, learning to set these boundaries wasn’t just about avoiding burnout—it was about reclaiming control over my health and my life. Rest isn’t an indulgence; it’s a vital component of resilience.

5. Engage in Creative Recovery

One lesser known, but incredibly powerful strategy for managing burnout is engaging in creative recovery. This is a practice of letting your brain shift into a state of flow through creative activities that have nothing to do with your usual work or responsibilities. Whether it’s painting, playing music, writing poetry, or gardening, immersing yourself in a creative process can help reset your brain and body.

Creative recovery taps into a different part of the brain, giving your mind a break from the constant problem-solving and decision-making that contribute to burnout. When I first tried this, I picked up a hobby I hadn’t touched in years—journaling. It allowed me to process my thoughts in a non-structured way and feel a sense of freedom. Creativity acts as a mental reset, helping you to restore emotional balance and discover new perspectives. It’s not about mastering a craft; it’s about releasing the pressure to perform and reconnecting with joy.

**Bonus Strategy for the Bold: Controlled Exposure to Cold (Cold Water Therapy)

An emerging, potent strategy for managing burnout and building resilience is controlled exposure to cold, also known as cold water therapy. This practice involves brief, controlled exposure to cold temperatures—like taking cold showers or immersing in cold water—to help reset your nervous system, boost your energy, and increase mental clarity.

Cold exposure activates the vagus nerve, which helps regulate the parasympathetic nervous system (the "rest and digest" state). This shift allows your body to recover from stress, lower inflammation, and improve overall mood. The immediate shock of cold water actually triggers a release of endorphins and noradrenaline, chemicals that enhance your mental resilience and help combat feelings of fatigue or burnout. I started incorporating cold exposure during my recovery, and while it was uncomfortable at first, the mental clarity and energy boost it provided were undeniable.

Even just 30 seconds to 1 minute under cold water in the morning can have long-lasting effects on your focus and stress tolerance throughout the day. It’s a simple, natural method to break the burnout cycle and strengthen your body's stress response.

?Building Your Foundation for Long-Term Wellbeing

Burnout doesn’t have to be the final chapter of your story. It’s a signal that something needs to change, a call to realign with what truly matters. These strategies helped me regain my strength and build a more sustainable approach to health—and I believe they can do the same for you. By reconnecting with your body, mastering your stress response, personalizing your nutrition, and honoring the need for rest, you can lay a foundation for resilience that will support you for years to come. Remember, you have the power to take control of your health journey. I’m here to help you navigate it, every step of the way.

Stay bold, stay resilient.

In health and strength,

Holli Bradish-Lane Founder, Iron Crucible Health Coaching

Helping you unlock your genetic potential for sustainable wellbeing

?About Holli: With over 35 years of leadership experience in healthcare, Holli is the founder of Iron Crucible Health Coaching, a health coaching platform designed to help professionals achieve sustainable wellbeing. After personally navigating the challenges of weight gain, burnout from a high-stress career, and a breast cancer scare, she turned her journey into a mission to empower others. Combining her extensive healthcare quality, patient safety, and performance improvement expertise with cutting-edge DNA-based insights, she empowers individuals to build resilience, optimize their health, and unlock their full potential for optimal body weight, long-term vitality, and productivity.