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5 Powerful Shifts to Reduce Burnout

Updated: Jan 9

In over the ten years of being in the corporate world, I understand the effects of stress. I saw it in myself when I burnt out in 2013 and I have witnessed it others when they tell me, "I can't do this anymore". The effects that I experienced made me realize that I was made for more. I was made to show up for you and with everything going on right now and so much uncertainty, I know that many of you are waiting and sitting on your potential. I am going to go over 5 powerful shifts to help elevate you to the next realm.


In the fast-paced world that we live in today, sleep is something that can feel unimportant for many. With the “I'll sleep when I am dead” mentality, you are doing an injustice to your well-being and creating a higher chance of personal burnout. There is not a "one size fits all" for how much sleep you should be getting, but six hours must be the minimum, and ideally, you will benefit most by going to bed by 10pm.

Why 10pm? Around this time, the liver begins to detoxify, therefore if you are eating late or staying up past that time, you will notice that you do not feel that great the following day. Even if you sleep-in later to make up for the lack of sleep, you may experience grogginess, fogginess, and a lack of energy. You cannot show up as your best self if you are experiencing those symptoms on a regular basis. Over time, and based on my studies of Ayurveda and Western philosophy, "early to bed, and early to rise will help make us healthy, wealthy, and wise."

I invite you to either write down, or create a note on your phone, and rate your sleep habits. This will give you a visual idea of where you are and really encourage you to make some shifts. Think of things that help you relax and try to implement whatever that is for you. I go over the importance of sleep more in-depth on "how to heal adrenal fatigue with sleep" replay.


It is not just about the quality of the food you are eating, though that is important, it is also about the times you are eating each day. As an example, if you take your breakfast at 8am, you will want to make sure that you stick to that same breakfast time, plus or minus thirty-minutes (i.e., between 7:30am and 8:30am). This will allow for your digestive system to regulate. Instead of your body worrying about where to find your next meal, having a consistent schedule will give your body peace of mind. Think about it, now that your body knows that food is coming, you can focus less on "what to eat" and focus more on the activities that are more deserving of your time. How are your eating habits? See if you can find regularity in the times you eat breakfast, lunch and dinner each day.


Move your body for at least fifteen minutes a day. That movement may look different for everyone, but the importance is the same across the board. Our emotions live between our hearts and hips and if your channels are not flowing then energy will become stuck. Ever notice that you feel better after going for a walk or a run? The reason is that you're unleashing any trapped toxicity that clings to the body. Many people have the idea that we need to do full, 60-minute, strenuous workouts to benefit from exercise, but that is not the case.

Fifteen minutes per day, every day is a small shift that is achievable to create a healthier you.


Hydration is important for so many reasons and a good rule to follow is to drink half of your body weight in fluid ounces of water. As an example, if you weigh one hundred and twenty pounds, then you should be drinking sixty ounces of water daily.

I also encourage you to drink that water either hot, warm or at room temperature. In the summer, you can get away with drinking colder water but try to avoid drinking ice cold water. Ice water can slow our digestive fires. If you're the type that's reading this thinking, "I can't do without ice in my drinks", consider a gentle shift to cool or room temperature.

To understand why hot water the best option let us use coconut oil as an example. Coconut solidifies when it is cold and melts when it is warm. We have materials in our body that can also solidify, such as toxins, mucus and fat. These have the same type of reaction. If we continue to drink cold, we can challenge our digestion which will allow the mucus to harden in our bodies causing future toxicity or pain.

Herbal tea can also be consumed in place of water but it must be caffeine free, otherwise it has a dehydrating effect.


We need to nourish our hearts and do the things that bring us joy. I know that can be easier said than done, especially when we're feeling burnt out, but if you can find something that brings joy in your life, it is important that you take a moment to play with that joy. For some that might be singing in the shower, dancing in the garage, calling a loved one or sitting outside in silence. Whatever brings you joy; I encourage you to chase it. Find that seed to place in your heart and allow it to bloom into something beautiful.

Encourage others to find joy and to share their experience of what makes them laugh. When we speak of joys instead of complaints, our life and the life of those around us transforms.


It is important to implement all these shifts into your life, but if you need a starting place, follow the one shift that speaks to you the most. Know that making even one shift, you are contributing to your greater well-being.

Doing something once can plant a seed, but only when we water the seed regularly does it blossom into it's greatest potential. As your energy improves, you will be more aligned to follow the magic of what you have to offer this world. Your symptoms of burnout will start to disappear. Take this time now to feel into how your life will be better if you invite these shifts into your life. This idea can be so simple, and feel almost too simple to work, but if you give this a few weeks of committed dedication, then that may be all you need to thrive.

Finding it hard to implement these simple shifts? Still feeling like burnout is getting in the way of your career? Book a consultation call with me today to see if working together is the right next step for you.



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