The Burnout Recovery Checklist (For Women Who Can’t Stop)
You’re not just tired - you’re depleted
When you’re constantly giving - at work, at home, to everyone except yourself - it’s easy to overlook the signs your body is no longer coping.
You’re not imagining it. The fatigue, the brain fog, the way one glass of wine knocks you flat now - this is what burnout looks like in real life. And no, pushing through it won’t fix it.
This checklist will help you identify what’s happening beneath the surface and give you practical, evidence-informed ways to start recovering - not just coping.
Nervous System: Are You Stuck in ‘On’ Mode?
When your body is under chronic stress, your autonomic nervous system can become dysregulated — particularly the sympathetic (“fight or flight”) branch. This leads to:
Restless sleep or early waking
Tight shoulders, shallow breathing, clenched jaw
Anxiety or racing thoughts even when the to-do list is done
Why it matters: Long-term sympathetic activation drives cortisol imbalances, disrupts digestion and hormonal rhythm, and suppresses immune function.
What helps:
Grounding techniques like slow diaphragmatic breathing (5 mins daily)
Nervine herbs (e.g. passionflower, skullcap, ziziphus - best under practitioner guidance)
Practicing micro-recovery moments: 10 seconds to stretch, step outside, or close your eyes can start shifting the pattern
Check Your Sleep — Are You Actually Resting?
You may technically be “getting enough sleep” - but if you wake up feeling wired, sluggish or foggy, something’s off.
What to look for:
Waking between 1–3am (often liver stress)
Needing naps or caffeine mid-morning
Feeling groggy despite 8+ hours in bed
What helps:
Addressing cortisol rhythm with adaptogens like Withania or Rehmannia
Magnesium glycinate or taurinate in the evening
Dimming lights and limiting stimulation after 7 pm to support melatonin
Avoid screen after 8 pm
This is often where functional testing comes in - a DUTCH or salivary cortisol profile can help us map out your stress hormones and tailor treatment.
Nutrient Deficiency Check - Are You Running on Empty?
Chronic stress depletes key nutrients:
Magnesium: needed for over 300 enzymatic reactions, particularly around energy, mood and nervous system regulation
B vitamins: essential for energy metabolism and neurotransmitter support
Iron and zinc: vital for oxygen transport, immune function and thyroid health
Low levels = fatigue, mood instability, poor recovery.
What helps:
Blood testing to assess ferritin, B12, active B9, and vitamin D
Clinical supplementation (not all forms are equal, e.g., magnesium oxide is poorly absorbed)
Ensuring protein intake is adequate (a huge issue for many women)
Are Your Hormones Screaming for Help?
When cortisol is high for too long, or crashes completely, it begins to impact:
Thyroid function (you may still have symptoms even if your TSH is “normal”)
Progesterone production (leading to heavier periods, PMS, anxiety)
Blood sugar balance (which worsens fatigue and cravings)
What helps:
Identifying what stage of burnout you're in (wired vs flat)
Gentle movement - walking, yin yoga or pilates - rather than high-intensity workouts
Targeted herbal support: Rhodiola, Rehmannia, and Lemon Balm can all support adrenal recovery, depending on your specific needs
This is where one-on-one guidance makes all the difference.
Gut Check - Is Your Microbiome Contributing to Fatigue?
Chronic stress impacts:
Motility (leading to bloating, reflux, constipation)
Digestive enzymes and bile (affecting nutrient absorption)
Microbiome balance (increased dysbiosis and permeability)
There’s a strong link between poor gut health and:
Low energy
Brain fog
Mood swings
Poor immune function
What helps:
Restoring digestive function with bitters, fibre, fermented foods
Gut lining support (think zinc carnosine, glutamine, slippery elm)
Identifying and removing individual food triggers (e.g. dairy, gluten, alcohol)
Mental Load - Are You Carrying Too Much?
Burnout isn’t always about output - it’s about what’s happening in your head:
Constant decision making
Planning and anticipating for everyone else
Never switching off
You can’t supplement your way out of this. You need boundaries, space and support.
What helps:
Auditing your week: what can be automated, delegated or paused?
Identifying one thing you can let go of - without guilt
Setting non-negotiable daily reset rituals (10 minutes is enough)
Recovery Isn’t Just Rest. It’s Repair.
Burnout recovery isn’t about one massage or a weekend away (though those are lovely). It’s about building sustainable systems in your body and life to stop the energy leaks and support proper repair.
If you're feeling this deeply - you’re not alone. And you don’t need to stay stuck here.
Let’s talk. Whether you're curious about where to start or ready for a full health reset, you have options:
Book an initial consult to get personalised support
Or start with a free 15-minute discovery call
Burnout recovery is possible — and it starts with understanding what your body is really asking for.