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how to back out of a burnout

26th February 2018 by Jess

This blog post is devoted to energy, because it's one of those things that, if you don't have enough, life feels harder and your relationships, your work and your overall enjoyment of life is affected!

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I see hundreds of clients in my nutrition clinic who suffer from various degrees of burn out and exhaustion, so I'm going to share with you some refreshingly simple tips you can implement right away.

When our body is physically, mentally and/or emotionally exhausted, it will present us with symptoms which we often might ignore, since they aren’t debilitating in the short-term.

Jess, graze nutritionist
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In the initial phases of fatigue, the typical symptoms will not cause you to stay home from work… so you might soldier on and often do nothing about them.

In reality, it is your body’s way of communicating that you need to slow down, rest, repair, replenish and restore.

If you continue to make too many energy withdrawals (versus energy deposits) for a prolonged period of time, you’ll find your overall enjoyment of life will go down, and life can feel like a struggle.

Don’t ignore the signs, write if off as “I must be getting old” or throw another pill down and hope that fixes it. The underlying issue will still be there.

We are demanding more of ourselves mentally and physically than ever before, so I’d like to give you 3 practical and simple ways you can add to your energy bucket to get your adrenals, energy levels and your mental headspace in a much helathier state.

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Incorporate more resistance training or muscle building exercise

This helps to build lean muscle mass. More muscle means more energy-producing mitochondria in our cells – resulting in a higher metabolic rate, which assists with energy production as well as fat burning .

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Work on closing those “open tabs”

These are tasks, emails or jobs that haven’t been resolved. Like tabs sitting open on your computer or phone, the more tabs you have open the slower your device operates. It’s exactly the same for the body.

Focus on one task at any given moment until complete (think of the acronym FOCUS - Follow One Course Until Successful), and it will make you more efficient at completing that one task, as well as reducing the amount of energy that is wasted flitting from one task to the next. It’s no wonder we feel drained or flattened trying to multi-task like never before.

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Schedule downtime into each day and prioritise it

It might be a gentle walk in nature, a bubble bath, reading a novel, restorative yoga or sitting on a beach and watching the waves.

Don’t wait until your next holiday to do these things - schedule them into your diary from today. If it’s important, and your health is important to you, it deserves a space in your calendar.

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Bonus: Increase your B-vitamin rich foods

We get our “energy” in the form of calories, from carbohydrates, fat, and protein. The B vitamins help convert dietary energy into ATP (adenosine triphosphate), the form of energy that your body uses, in a series of complex chemical reactions carried out by the mitochondria in cells.

Getting all your B vitamins requires a balanced diet that includes green leafy vegetables, whole grains, legumes, lean meats, mushrooms, and other plant food. Since few of us eat as well as we should, taking a good multivitamin can ensure we get all the B vitamins that are essential for converting foods into usable energy. Doing so may result in a more long-term better sense of well-being.

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You cannot serve your family, your work or yourself if you don’t ensure your internal batteries are charge, so prioritise you! Find someone you can share how you’re feeling, that can truly listen to you and support you until you’re feeling more yourself.

Jess, graze nutritionist
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By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at for even more.

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