Burnout Is More Than Mental: Here’s How Your Body Shows the Signs

Recently, I had a few clients who were struggling with depression and had been encouraged by their health professionals to get outside and walk more. But despite that recommendation, they just couldn’t bring themselves to do it.

So, I suggested something different: a walk-and-talk session. Nothing intense. Just a gentle change in environment. Most of them didn’t even realise I was intentionally getting them moving. Without that shift, they’d likely stay stuck indoors, feeling like they’re just waiting for their lives to change on their own.

Can you relate?

Maybe you’ve felt so tired that no amount of sleep seems to make a difference. Or maybe you’ve started forgetting everyday things, getting sick more often, or feeling like your body just isn’t yours anymore.

If that sounds familiar, you’re not imagining it, and you’re definitely not alone.

Taking small steps like walking can help regulate your nervous system and support burnout recovery.

The Myth: Burnout Is Only Mental

There’s a common misconception that burnout is just about mindset. That if you could just think more positively or get more organised, you’d bounce back. Ha!

But here’s the truth: once you’re in burnout, your body has already been paying the price.

Trying to "think your way" out of burnout, especially when depression is part of the picture, can feel impossible.

The harder you try, the harder it gets.

Burnout Is a Full-Body Experience

Burnout doesn’t just drain your mind. It shows up in your body, often before you even realise what’s going on.

When you’re under chronic stress, your nervous system goes into survival mode, the “fight, flight, or freeze” response and your body does everything it can just to cope.

Over time, this state begins to break you down physically.

Common Physical Symptoms of Burnout

These are some of the most common ways your body keeps the score:

• Constant fatigue, even after sleep

• Brain fog, forgetfulness, difficulty concentrating

• Muscle tension, especially in the jaw, neck, and shoulders

• Headaches or migraines

• Digestive issues or changes in appetite

• Frequent illness due to a weakened immune system

• Hormonal imbalances, irregular cycles, or weight fluctuations

If you’re a working mum or busy professional juggling multiple responsibilities, these symptoms can sneak up on you and often, they’re dismissed as just part of a busy life. What are some of the points above that you have been neglecting?

But your body might be saying:

I need help.

Why the Mind-Body Connection Matters

You can’t separate mental health from physical health.

They are deeply intertwined.

And the good news is that when you support one, you support the other.

Burnout recovery isn’t about powering through or forcing yourself to "think positive." It’s about creating safety in the body, calming the nervous system, and tuning in to the subtle signals your body has been sending for a long time.

Small, Practical Steps Toward Burnout Recovery

You don’t need to overhaul your entire life to begin healing from burnout. Small, consistent practices can make a big difference.

Here are a few science-backed ways to start supporting your nervous system:

1. Gentle Breathwork

Slow, conscious breathing helps regulate the nervous system and reduce stress.

2. Grounding Exercises

Walking barefoot on grass or simply placing your hand over your heart can signal safety to the body.

3. Light Movement

Gentle stretching, a walk around the block, or intuitive movement can help you reconnect with your body.

4. Body Scan or Mindful Journaling

Tuning into your body and emotions through regular reflection can build self-awareness and resilience.

5. Walking (Yes, Walking!)

It may sound simple, but walking, especially outdoors, is one of the most effective, low-pressure ways to reduce stress and activate your body’s natural recovery systems.

You Don’t Have to Keep Pushing Through

If you're a working mum or a woman who’s feeling physically and emotionally depleted, know this: your experience is real, and your body is speaking to you.

You don’t have to wait until you're completely burnt out to start healing.

You can begin today, gently, and in your own time.

Ready to Reconnect With Your Body and Start Feeling Better?

Join my free 3-day Burnout Recovery Mini Course. In this short, supportive program, I’ll guide you through simple, practical tools to help you calm your nervous system, regain energy, and feel like yourself again.

Sign-Up Here