Your Daily Guide to Beating Burnout!

If you're feeling super overwhelmed from all the craziness of life—know that you're not alone.

Stress can really mess with us. It triggers our bodies to release stress hormones like cortisol and adrenaline, making our hearts race and our muscles tense.

While a little stress is normal and can be helpful, constant stress can be a problem.

It stops our bodies from relaxing and can mess with our digestion, immune system, and even our mood and sleep.

But, there's hope! By tuning into how you're feeling and doing some tests to check your adrenal function, we can figure out how stress is messing with you and what steps to take next.

And guess what?

There are some simple steps that can help almost everyone, whether your stress hormones are through the roof or barely hanging on. Don't feel pressure to do all of these, pick one or two that you can commit to.

Morning Routine:

Start your day by spending at least 5 minutes alone, in a calm environment. Write in your journal, sit quietly, do some deep breathing, stretching or just enjoy some peaceful time by yourself. Morning sun exposure for 10-15mins is an amazing way set yourself up for good sleep that night. Do not reach for your phone or coffee first thing!

Breakfast Time:

When you're munching on your brekkie, make it count! Have a healthy protein shake (Aim for 30g of protein) that's free of soy, dairy, and sugar. If you're with family, friends, or pets, take this chance to bond with them over food. Save your coffee for later on in the morning.

On the Way to Work:

If you're heading to work, spice up your journey with some good vibes. Pop in your earphones or crank up the tunes in your car with something funny. Laughing in the morning sets a happy tone for the day.

During the Morning Grind:

Even when you're swamped at work, remember to give your brain a breather. Every 2-3 hours, take a short break. Sip on some herbal tea, munch on a bit of dark chocolate, or just take a few deep breaths. Keep your energy up with a small snack, like half a protein bar or a handful of nuts.

Lunch Break:

At lunchtime, opt for a healthy, energy-boosting meal, again aim for 30g of protein. Think gluten-free, dairy-free, and sugar-free. A big salad with protein, olive oil, and lemon juice hits the spot. Take a proper break from your desk and enjoy your lunch outdoors or dive into a good book.

Afternoon Pick-Me-Up:

During your afternoon hustle, keep up with those brain breaks and healthy eats. Connect with a friend or colleague for some positivity, or give your furry friend some love if you're working from home. Treat yourself to another mini-meal, maybe some leftovers from lunch.

On Your Way Home:

As you head back home, unwind with a funny podcast for a good laugh, or try a meditation tape to chill out and reconnect with yourself.

Before Dinner:

Before you dig into dinner, take a moment to reconnect with yourself or soak up some nature vibes. Spend some time doing yoga or take a stroll outside, whether solo or with loved ones.

Dinner:

During dinner, make it a stress-free affair by connecting with your family, partner, or pets. Enjoy a healthy meal together and keep the vibes positive.

Before Bed

As you wind down for the night, if needed, have a snack like pumpkin seeds that is high in protein. Aim for a good 7.5-9 hours of sleep, and take some time to relax and reconnect with yourself through meditation, prayer, journaling, or gentle yoga. No screen time 2hrs before bed.

Life can feel like a nonstop whirlwind, but taking small, intentional steps each day can help bring balance back to your body and mind. Whether it’s a quiet morning moment, a laughter-filled commute, or a nourishing meal, these little habits add up.

You don’t have to do everything at once—just start with one or two changes that feel right for you.

Over time, these small shifts can make a big difference in how you handle stress, boost your energy, and feel more like yourself again. You’ve got this!