10 Signs You’re Burned Out and How to Reset

If you feel like you’re dragging yourself through the day with zero gas in the tank, you’re not alone. Most women I work with come in thinking they just need more willpower or a better diet plan. But what they really need is rest.

Not the bubble-bath, scroll-your-phone kind of rest. Instead, they need deep, restorative, whole-body rest. This is the kind of rest that helps regulate your nervous system, rebalance your hormones, and bring your energy back online.

Recognizing Burnout

Here are 10 clear signs your body is burned out and craving a reset:

1. You wake up tired, no matter how much you sleep.

   Your body isn’t recovering overnight, which often signals hormonal and adrenal dysregulation.

   
   

2. You feel wired but tired at night.

   Your cortisol rhythm is flipped. Your body is stuck in fight-or-flight mode.

   
   

3. You crave sugar or salt constantly.

   Burnout hijacks your energy systems. This pushes your body to seek fast fuel or mineral support.

   
   

4. You’re easily overwhelmed or anxious.

   A dysregulated nervous system becomes reactive. Small stressors start to feel huge.

   
   

5. You can’t lose weight, even with diet and exercise.

   Stress hormones, like cortisol, block fat loss and mess with insulin sensitivity.

   
   

6. Your periods are irregular or your cycle has changed.

   Chronic stress impacts estrogen, progesterone, and thyroid function.

   
   

7. You get sick more often or have trouble recovering.

   Burnout suppresses the immune system, leaving you vulnerable to illnesses.

   
   

8. Your digestion is off.

   Symptoms like bloating, constipation, or food sensitivities can occur. These point to chronic stress impairing gut function.

   
   

9. You have brain fog or trouble focusing.

   Cognitive symptoms are common when stress hormones are maxed out.

   
   

10. You feel emotionally flat or numb.

This can be a protective shutdown mode when your nervous system has been running too high for too long.

The Good News About Burnout

The good news? Your body wants to heal. Burnout recovery isn’t about doing more. It’s about doing differently.

Start with these steps:

• Get 7-9 hours of sleep.

  Ensure your room is pitch-dark and cool for the best rest.

  
  

• Prioritize protein and minerals.

  Focus on magnesium and potassium to support your body.

  
  

• Change your exercise routine.

  Swap intense cardio for walking, strength training, and nervous system-regulating activities such as breathwork or yoga.

  
  

• Spend time outside.

  Getting outside in the sun every morning can rejuvenate your spirit.

  
  

• Consult a practitioner.

  Work with someone who understands how to restore your adrenals and optimize your hormones.

  
  

You don’t need to feel this way. Your body isn’t broken—it’s just asking for help.

Taking Action

If you're ready for a personalized plan to rebalance your body and rebuild your energy from the inside out, I'd love to help. Book a consultation or learn more at www.avita-wellness.com.

Remember, acknowledging the signs of burnout is the first step toward healing. It's time to give yourself the care and attention you deserve. Your journey back to health can begin with small, manageable changes. Embrace the process, and you will gradually see improvements in your energy levels and overall well-being.