Feeling Burned Out? 5 Science-Backed Ways to Restore Energy and Balance Your Life

Last weekend, I walked in one of my favourite places—Dorrigo National Park. The mossy trees, soft trails, and gentle whispers of the forest felt like an immediate reset for my nervous system. It reminded me just how powerful it can be to step away from our to-do lists, breathe deeply, and reconnect with the natural world - and with ourselves. That sense of calm and clarity is exactly what our bodies crave when we’re burned out.

Burnout isn’t just feeling tired - it’s a deeper state of physical, emotional, and mental exhaustion. Chronic stress keeps your nervous system on high alert, flooding your body with cortisol and adrenaline. Over time, this affects mood, memory, and even your immune system. Women are especially prone to burnout, often juggling work, family, and social expectations while quietly trying to “do it all.” Recognising burnout is essential - it’s your body’s way of saying, slow down, listen, and reconnect with yourself.

The good news is that you don’t need a forest getaway to start recharging (although I do recommend it!). Small, intentional practices -can help you restore energy, soothe your nervous system, and reclaim balance in everyday life.

1. Tune Into Your Nervous System

Your body holds stress long before your mind notices it. Like walking through Dorrigo, paying attention to your body signals—tension in your shoulders, tightness in your jaw, a racing heart—helps you reconnect with yourself and signal to your brain that it’s safe to slow down.

Practical tip: Try a 2-minute body scan. Notice sensations without judgment and take slow breaths into areas of tension. This simple practice engages your prefrontal cortex, helping shift your nervous system from fight-or-flight into calm.

2. Prioritise Rest

Sleep and rest are essential for brain function, hormone balance, and nervous system regulation. Even small pauses during the day—like sitting quietly, closing your eyes, or soaking in the sights of nature—can reduce cortisol and restore energy.

Practical tip: Create a mini “wind-down ritual”: dim the lights, silence notifications, and take 5–10 deep breaths before bed. These small, intentional rests are like mini forest walks for your nervous system.

3. Move Mindfully

Movement is more than exercise—it’s a way to regulate your nervous system. My walk in Dorrigo reminded me how mindful movement—feeling each step, noticing how your feet connect with the ground, observing the sights and sounds around you—can calm the nervous system and refill energy.

Practical tip: Try “somatic walking” or gentle stretching. Focus on sensation rather than speed or intensity. Your body and brain will thank you.

4. Nourish Your Body

Energy levels are closely tied to what we eat. Blood sugar spikes, inflammation, and nutrient deficiencies can all contribute to fatigue and stress. Eating mindfully supports both body and brain, helping you feel more grounded and balanced.

Practical tip: Choose nourishing, whole foods like leafy greens, colorful vegetables, healthy fats, and protein. Slow down and really notice the textures and flavors—you’re giving your body and nervous system what it needs to thrive.

5. Reconnect With Joy

Burnout often comes from living on autopilot. Doing things that bring you pleasure—even small ones—signals safety and reward to your brain, helping you step out of chronic stress and reconnect with life.

Practical tip: Schedule one small joy-filled activity daily. Whether it’s a short walk in nature, dancing to your favorite song, journaling, or savoring a cup of tea, these moments of pleasure are a reset for your nervous system and your spirit.

Journal Prompt

Reflect:
"Which areas of my life are draining my energy, and which activities refill my cup? What small, intentional step can I take today to restore balance and feel more alive?"