Beat mind and body burnout with these easy steps

combat stress, burnout, adrenal exhasution

Brain fog, muscle pain, extreme tiredness – all the hallmarks of exhaustion.

Those are how my body tells me “Stop! You’ve done enough!” For some people it’s sweet cravings, bloating or sleep troubles. For me, it’s constant fatigue.

You may have felt it too; that fuzzy head you can’t clear, rock-heavy limbs, tendency to burst into tears at the drop of a hat, and the undercurrent of resentment you feel for saying “yes” to everything, when you really want to say “absolutely not!”.

So to help you, here are seven simple steps you can take to help increase your emotional and physical energy, release burnout and boundary issues, and reclaim your bounce:

  1. Lie down. Get on the couch. Just lie down. Give yourself some real rest time. I used to plan an afternoon of rest but let other things get in the way like laundry, social media trawling and other stuff that can definitely wait.

Now I make time to do… nothing. Let your body and mind do nothing for a little bit.

I promise, you’ll still get everything done, you’ll still have a productive day, you’ll still be working towards your dreams and goals. You’ll just be a better version of yourself as you do it.

  1. Sleep in. James L Wilson, author of Adrenal Fatigue, says if you suffer from fatigue, you should try and let yourself sleep in until 9am as often as possible, even on weekdays (which I know isn’t always possible). But try to at least sleep in on the weekend. Here are some more natural ways you can fight adrenal fatigue.
  2. Add Himalayan salt to your food and water. This has a few benefits, but mostly it helps to rebalance and support your adrenal glands, the little glands that sit atop your kidneys and excrete stress hormones and sex hormones. They basically take the full brunt of any stress we encounter – be it emotional, physical, environmental, psychological or other.

In adrenal fatigue, salt cravings are common. This is due to the lack of aldosterone, a hormone that controls fluid in the body. As levels of aldosterone fall, sodium is removed from your body via the kidneys.

If you don’t replenish the lost sodium by eating it in foods or adding it to your meals, sodium is pulled from your cells, leading to dehydration and a sodium deficiency.

If you do constantly feel thirsty, it could be because you don’t have enough sodium in your body, so your body is drawing it from your cells. A pinch of Himalayan salt to your water at breakfast and around 3pm will prevent energy slumps too.

TIP: For other great ways to supercharge your water, read here!

  1. Redefine your boundaries. Your boundaries are energetic, pulsing and magnetic, so set pure intentions of what you want to attract, and how you want to say no.

Cleanse and ground your energy through regular chakra cleanse mediations, breath work, yoga and meditation. Give yourself permission to say no. Let yourself choose how you want to feel, and who you want to be around. You can say no.

  1. Work out what’s really important to you. This ties back to redefining your boundaries and your priorities along with them.

So, stop and think regularly about what’s important to you? Are you doing enough of it? Are you making enough time and space for it, or filling the cracks with being busy just ‘because’?

  1. Take herbal adaptogens. These sweet herbs will be your new best friend. Rhodiola, rehmannia and licorice (great in combination), Siberian ginseng, American ginseng, Withania and Codonopsis to build you back up. Speak to a naturopath or herbalist who can help you. Here are some more natural energy boosters that will help you live your best life too.
  2. Indulge in self care. Absorb it. All of it. Sans the guilt. ‘Nuf said.

TIP: If you’re feeling burned out, or have forgotten what it feels like to not feel guilty when you slow down and take time for yourself, then the How to Become Unbusy Guide in my Heartfelt Harmony Society may be just the healing support you need. I’d love to be able to help. Sometimes all it takes to make a change is a little extra love and support!

Image credit: iStock
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Cassie Mendoza-Jones is a kinesiologist, naturopath and writer for women who feel stuck, unworthy and disconnected to themselves. In working with her, women move into what she calls “heartfelt harmony” – a state of balance, ease and vitality. Through her Heartfelt Harmony Society courses + guides, eBooks and free resources, she’s here to help you shake up your approach to self-care, self-worth and self-acceptance on every level, while making it all feel like nourishing yourself without feeling guilty for it is the simplest thing in the world. (Truth: it can be.) Her upcoming book with Hay House is due for release in early 2016, and her lessons and insights have been featured in publications such as Body + Soul, and on popular websites such as Sporteluxe,,, and She’s spoken at events and workshops around Australia for a variety of companies, including LinkedIn. When she’s not working with clients, or creating new books, online courses and programs, she’s getting lost in a good novel, hanging out in a cafe or suiting up for a yoga class. Meet Cassie + get ready to find the most balanced, centred version of yourself at and