Feel Less Burned Out with Intentional Rest

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Do you ever get to the end of the day and feel completely fried—or worse, “wired but tired”? Your nervous system may be crying out for help.

Many of us push through our days on autopilot, caught in a cycle of go-go-go until we crash. Society has normalized this pace, but the truth is, our bodies—and especially our nervous systems—aren’t designed to run without breaks.

The Role of Intentional Rest

Intentional rest is the antidote to burnout. It’s not about waiting until you’re exhausted to collapse; it’s about building restorative pauses into your day. These small breaks act as a “reset button” for your nervous system, helping you stay balanced and energized.

How to Incorporate Intentional Rest

Intentional rest can look different for everyone. The key is finding what works for you and sticking with it. Here are a few simple ideas to get started:

Stretch Every Hour:
Set a timer or reminder to get up from your desk once an hour. Stretch your body, move around, and release tension that may be building up.

Practice Deep Breathing:
Take two minutes to close your eyes and focus on slow, deep breaths. This activates the parasympathetic nervous system, helping you feel calm and centered.

Take a Mini Recharge Break:
Use an extra five minutes during your lunch break to sit in your car, listen to music, or simply enjoy some quiet time.

Why It Matters

Your nervous system is constantly responding to your environment—processing inputs, managing stress, and keeping you functioning. Without intentional rest, it gets stuck in overdrive, leading to feelings of exhaustion, irritability, and overwhelm. By scheduling rest breaks into your day, you give your nervous system the space it needs to regulate and recover.

What’s Your Experience?

Have you tried building intentional rest into your day? If so, what worked for you? If not, consider starting with one small change, like a two-minute breathing exercise or an hourly stretch. Over time, these small efforts can make a big difference in how you feel at the end of each day.

Book a call today to start your journey to a more vital and healthier you.

More To Explore

Nutrition

3 Nutrients for Nervous System Resilience

Your nervous system is at the heart of nearly every essential function in your body—sleep, mood, hormones, metabolism, gut health, and more. To keep it balanced and resilient, you need more than just stress management practices. Nutrition plays a vital role, and three key nutrients stand out as essential for nervous system health. Magnesium: The Calming Mineral Magnesium is a superstar nutrient for nervous system resilience. It serves as a cofactor in the production of neurotransmitters like serotonin and GABA, which are critical for mood regulation and calming the nervous system. Magnesium also relaxes muscles and supports overall nerve function. Where to Find Magnesium: If stress or poor diet is depleting your magnesium levels, supplementation may also help restore balance. B Vitamins: Energy and Protection B vitamins play multiple roles in nervous system function. Vitamin B6 is essential for producing serotonin, the neurotransmitter often called the “feel-good hormone.” Vitamin B12 supports the myelin sheath—a protective covering that helps nerve cells communicate efficiently. Other B vitamins, like B1, B2, and B3, are involved in energy production, giving your nervous system the fuel it needs to function optimally. Where to Find B Vitamins: Vegans and vegetarians should pay close attention to B12 intake, as it’s primarily found in animal products. Choline: The Parasympathetic Powerhouse Choline is crucial for the production of acetylcholine, the primary neurotransmitter of the parasympathetic nervous system, which governs the “rest and digest” state. Without enough choline, your body may struggle to activate this calming system effectively. Where to Find Choline: How to Support Your Nervous System with Food A diet rich in these nutrients can have a profound impact on your nervous system health. Start by evaluating the foods you eat daily. Are you getting enough magnesium, B vitamins, and choline? If not, consider adjusting your diet or incorporating high-quality supplements to fill in the gaps. Your nervous system thrives on consistency, so aim to include these nutrient-rich foods regularly. Combined with other supportive practices like breathwork, movement, and rest, nutrition can help keep your nervous system balanced and resilient. Book a call today to start your journey to a more vital and healthier you.

Blood Sugar

How Food Impacts Your Nervous System Regulation

When it comes to regulating your nervous system, most people focus on practices like breathwork, meditation, or movement—and while those are essential, they’re only part of the picture. What you eat plays a pivotal role in how well your nervous system functions. A dysregulated nervous system can make it harder to heal chronic issues like gut imbalances, hormone disruptions, or metabolism problems. To support your nervous system fully, you need to consider not only your lifestyle but also your diet. The Nutritional Key to a Balanced Nervous System Here’s how specific dietary choices affect nervous system regulation: Protein:Protein is rich in amino acids, which your body uses to build neurotransmitters like serotonin and dopamine. These chemicals are essential for emotional balance, stress resilience, and overall nervous system function. Without enough protein, your nervous system may struggle to regulate mood and stress effectively. Fats:Healthy fats (like those from avocados, nuts, seeds, and fatty fish) are the primary structural components of nerve cell membranes. These fats support communication between nerve cells, making them crucial for a well-functioning nervous system. Sugars:Frequent blood sugar spikes and crashes create a physiological stress response, activating the sympathetic nervous system (fight-or-flight mode). This constant “on edge” state can make it difficult for your nervous system to regulate. Prioritize balanced meals with protein, healthy fats, and complex carbohydrates to maintain steady blood sugar levels. Alcohol:While alcohol may feel calming initially, it’s a short-lived effect. Alcohol consumption triggers the release of cortisol—the stress hormone—which over time can dysregulate your nervous system and increase your stress response. Caffeine:Caffeine stimulates the sympathetic nervous system, which can leave you feeling frazzled if consumed in excess or too late in the day. This can interfere with your nervous system’s ability to settle into the parasympathetic “rest and digest” mode. The Bottom Line We can’t expect our nervous systems to stay regulated and resilient if we’re not mindful of what we eat. Think of your diet as fuel for your nervous system. Foods rich in protein, healthy fats, and balanced nutrients provide the building blocks your nervous system needs to thrive, while minimizing sugar, alcohol, and excessive caffeine helps keep it from becoming overworked. By combining mindful eating with practices like movement, breathwork, and meditation, you can create a holistic approach to nervous system regulation that supports both your physical and emotional well-being. Book a call today to start your journey to a more vital and healthier you.

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Melissa Trotman, owner of Vital You Functional Medicine based in Annapolis, Maryland, talking with a patient about their chronic symptoms, lifestyle, and treatment options within functional medicine and her practice.