Prevent Burnout & Increase your Energy.

Are you feeling Burnout? Are you not sure what the signs of burnout are? If not here are a few of the top symptoms of burnout, feeling tired and lacking motivation for the week ahead? Are you feeling like the two day weekend just isn't going to cut it? Like you need longer than that to catch up and get back on top of things? Do you struggle to fall asleep at night? Or do you find yourself waking up in the night with a busy /anxious mind? Does the thought of the day ahead fill you with anxiety? Or have you lost all sense of emotion? In other words… do you hear yourself saying…. ‘I just don’t care any more’ Do you feel like hiding away from your friends/family/work colleagues avoiding conversation and connection?If so you could be heading into burnout or you could already be burnt out.

Here are my top tips to boost your energy and get you feeling back in control again.

1. Embrace self-compassion: Encourage yourself to be kind and understanding with yourself, and prioritise activities that bring you joy and fulfillment. You can’t pour from an empty cup!

2. Establish clear boundaries: Be assertive in setting limits on your time and energy, and learn to gracefully decline tasks that are not a priority. Creating clear, healthy boundaries really helps to protect your mind and physical health.

3. Cultivate mindfulness: Practice techniques such as deep breathing and visualisation to help you stay present and reduce stress in the moment. Often when we are stressed we automatically switch to shorter breaths, this causes neck and upper back pain and tension.

4. Foster a support system: Connect with others who understand the demands of your work and can offer encouragement and a listening ear. (Let me know if you’d like to join my free community of busy professional women) This has been a game changer for me :)

5. Recharge regularly: Regularly taking breaks from work, whether it's taking a walk, getting outside, or engaging in a hobby, can help you avoid burnout and maintain energy levels. I can’t express enough how much this positively impacts your life!

Here are my top 4 foods to combat and prevent burnout. Try these delicious brain and body boosting foods to lift your energy and mood.

1. Salmon: Rich in omega-3 fatty acids which have anti-inflammatory effects and can improve mood and cognitive function.

2. Leafy greens: High in vitamins and minerals that support overall health, including vitamins B and E, which can help reduce stress and improve mental clarity.

3. Berries: Rich in antioxidants, which help fight against oxidative stress, and also contain vitamins and minerals that boost energy levels.

4. Nuts and seeds: Good source of healthy fats, protein, and magnesium, a mineral that helps regulate the stress hormone cortisol levels.

Not sure how to eat them? Try these quick and easy ways:

Grilled salmon: Grilled salmon is a quick and easy option that can be seasoned with salt, pepper, and lemon for flavour. Simply grill the salmon for a few minutes on each side, until it is fully cooked.

Baked salmon: Baked salmon is another quick and easy option. Simply place the salmon in a baking dish, season it with salt, pepper, and lemon, and bake in the oven for about 10-15 minutes.

Salmon salads: (My favourite). Simply mix together canned salmon, chopped vegetables such as celery, red onions, and carrots, and a dressing of your choice. This makes for a quick and easy lunch or dinner that is high in protein and omega-3 fatty acids..

Snacking on raw nuts: You can simply eat a handful of your favourite nuts, such as almonds, walnuts, or macadamia, as a healthy snack. Raw nuts are a good source of healthy fats, protein, and fibre, which will provide sustained energy throughout the day.

Adding nuts to oats or yoghurt: Nuts can be added to oats or yogurt to provide a crunchy texture and additional energy-boosting nutrients. Try adding almonds, pecans, or hazelnuts to your morning oats for an extra crunch. My favourite is crushed pecans & walnuts.

Nut butter on toast oatcakes or crackers: Nut butter, such as almond butter or peanut butter, can be spread on toast, oatcakes or crackers for a quick and easy snack. Nut butters are high in healthy fats, protein, and fibre, which can help provide sustained energy. Just be mindful of portion sizes, as nut butters are calorific.

Fresh berries: Fresh berries, such as strawberries, blueberries, or raspberries, can be enjoyed on their own as a quick and healthy snack. Simply wash and dry the berries, and enjoy!

Berry smoothie: A berry smoothie is a quick and easy option for incorporating more berries into your diet. Simply blend together frozen berries, milk, I use coconut or oat milk and yogurt I use coconut yoghurt, to make a delicious and nutritious smoothie.

Berry salad: Berries can also be added to a salad for a quick and easy way to incorporate more fruit into your diet. Simply mix together mixed greens, berries, nuts, and a dressing of your choice for a delicious and healthy salad.

My favourite is a strawberry & feta salad! Delicious!

Greens: Salad: A salad is a quick and easy way to include more greens into your diet. Simply mix together mixed greens, vegetables, and a dressing of your choice (so love extra virgin olive oil with a splash of lime and red chilli flakes) for a healthy and delicious meal.

Green smoothie: A green smoothie is another quick and easy option for adding more greens into your diet. Simply blend together greens such as spinach or kale, with fruit, yoghurt, and milk to make a nutritious and tasty smoothie.

If you have found this Newsletter useful drop me a message I would love to connect.

Love & Light

Caroline