Ah, burnout. That elusive, exhausting, can’t-quite-put-your-finger-on-it feeling that seems to be an unescapable condition . Whether it’s work, family obligations or simply the hamster wheel of life, burnout sneaks up, leaving us feeling drained, irritable and asking “Why am I so tired all the time?”

Let’s break it down: burnout happens when your mind and body wants to quit and say, “I’m out!” It’s not just about being busy—plenty of busy people are thriving. Burnout is when stress becomes chronic and your body can’t keep up anymore. You’re not just tired. You’re depleted. It’s as if your phone battery got stuck at 1% and no matter how long you plug it in, it never fully charges.

But how did we get here?

The Causes

 

• Poor Diet
  What we eat has a huge impact on our energy levels, mood and overall well-being. If your diet consists of too much sugar, processed foods and caffeine, you’re setting yourself up for a crash. These quick fixes may give you a burst of energy, but they’ll leave you feeling worse in the long run. It’s like throwing gasoline on a fire that’s already burning out—sure, it burns brighter for a second, but it’s going to burn out faster, as well.

• Poor Sleep
  Let’s face it, most of us treat sleep like it’s optional. We steal hours from our rest to catch up on everything and anything, but this only adds to the problem. Your brain needs time to rest, recharge and process the day. Without proper sleep, you’re basically running on fumes. It’s no wonder burnout hits hard when we’re barely getting enough Zzz’s to function.

• Never-ending Screens
  Screens are everywhere—our work, our relaxation, our social lives. It’s no longer a case of checking your phone once in a while but rather a constant blast of blue light and endless scrolling. This blast of blue light, specially at night, disrupts the circadian rhythm. It’s a loop of engagement that wears you down mentally and physically. 

Now, let’s talk about how to tackle this.

5 Ways to Solve your Burnout

1. Reduce Sugar and Processed Food
   Let’s start with what’s on your plate. Cut back on the sugar spikes and processed junk that send your energy into freefall by mid-afternoon. Instead, focus on whole, nutrient-dense foods like fruits, veggies and healthy fats. They provide steady energy and keep your blood sugar in check. The goal is to fuel your body with things that make it feel good, not quick fixes.
2. Establish Sleep Times
   Good sleep isn’t a luxury: it’s a necessity. Establishing a consistent sleep schedule can help regulate your circadian rhythm, making it easier to fall asleep and wake up at the same time each day. Aim for at least 7-8 hours of quality sleep. And if you’re currently on a “sleep whenever” schedule, try setting an alarm for bedtime as well as wake time. Yes, an actual bedtime alarm. You can help reseting this rhythm by looking at the sun (not directly!) upon waking up. This will send your brain the signal it needs to start producing serotonin.
3. Active Meditation
   You don’t have to sit cross-legged on a cushion for an hour to benefit from meditation. Active meditation is about finding moments in your day where you can be fully present. This could be during a walk, while doing yoga or even when washing dishes. The key is to focus on your breathing, stay present and give your mind a break from all the “what’s next?” thinking.

1. Limit Screen Time at Night
   This is easier said than done but reducing your screen exposure at least an hour before bed is a great start. 

5. Breathing Exercises
   One of the simplest yet most effective ways to reduce stress and prevent burnout is to take a few deep breaths. It sounds too easy, but taking deep, slow breaths activates your parasympathetic nervous system, which calms you down. Try box breathing: inhale for four seconds, hold for four, exhale for four and hold again for four. Repeat this cycle a few times during the day and feel your stress melt away.

You CAN Beat Burnout

Burnout doesn’t have to be your normal. Yes, life is busy and the to-do list seems to never end, but taking care of yourself should be at the top of that list. By tweaking your diet, prioritising sleep, giving your mind and body the breaks they need, you can put burnout in its place and start feeling like yourself again. After all, you’re too fabulous to spend your days feeling fried. Let’s power up, not burn out!