How do I recover from burnout?

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Keeping up with supportive habits can feel extra tough when stress starts to build. It’s

completely normal to feel less motivated to move your body, cook a meal, or get out of bed

when everything feels a bit much. In those moments, it’s easy to reach for what’s most

convenient, and sometimes that’s exactly what we need. But over time, stress can quietly take a toll on how we feel, both physically and mentally. This is where small, nourishing habits done with kindness (no pressure) — can help us feel a little more grounded. Let’s explore how stress shows up in the body, and how simple routines can gently support you through it.

Understanding Stress Hormones

Our bodies are regulated by a complex network of hormones that influence everything from

energy and mood to appetite and behaviour. One of the most well-known is cortisol, often

referred to as the “stress hormone.” Cortisol is produced by the adrenal glands and released in response to stress via the hypothalamic-pituitary-adrenal (HPA) axis, helping us respond to perceived threats by increasing alertness, blood pressure, and blood glucose levels to support a “fight or flight” response (1)

In acute stress situations, this response is adaptive and necessary. However, chronic or

prolonged stress can lead to persistently elevated cortisol levels, which may impact various

aspects of health, including eating behaviours. Research suggests that elevated cortisol may

contribute to increased appetite, especially for energy-dense, high glycaemic index (GI)

carbohydrates and fats — commonly referred to as “comfort foods” (2,3). These foods

temporarily raise serotonin and dopamine levels, which can improve mood in the short term,

reinforcing cravings under stress.

Cortisol also follows a diurnal rhythm, typically peaking in the early morning to help us wake and feel alert, and gradually declining throughout the day, reaching its lowest levels at night (4). This rhythm plays a key role in regulating sleep, hunger cues, and energy balance. However, chronic stress can disrupt this natural rhythm, leading to symptoms such as fatigue, poor sleep, sugar cravings, and difficulty concentrating (5). Over time, these disruptions may also contribute to changes in metabolic health, mood, and our ability to regulate other health-promoting behaviours like movement and food choices.

Supporting the body through regular meals, blood sugar balance, adequate sleep, and stress

management strategies (like gentle movement or mindfulness) can help restore cortisol balance and support overall well-being.

Sophie’s Go-To Healthy Habits to Manage Stress

1. Prioritise Breakfast

We know you’ve heard it before, but we really are big fans of breakfast here at DDD! Skipping breakfast can often leave you feeling tired, foggy, and low on energy as your body runs low on fuel after an overnight fast. Starting your day with a breakfast that includes protein-rich foods like eggs, lean meats, yoghurt, or nuts helps to stabilise your blood sugar levels, which means more steady energy throughout the morning.

When blood sugar levels stay balanced, it can help prevent those frustrating energy crashes

that make it harder to concentrate or stay motivated. Plus, having enough protein and satisfying foods early on can reduce the chance of overeating later in the day (6)

2. Snacks are Your Friends

Snacks can be such a helpful way to keep your energy steady throughout the day, especially

when stress is high. Having something nourishing and satisfying on hand can also make it

easier to respond to emotional hunger with care, rather than restriction or guilt. A few easy go-to options you might like to try: yoghurt with a piece of fruit, a small handful of trail mix, popcorn with a bit of chocolate, or the always-reliable cheese and crackers.

3. Mindful Eating

This involves paying full attention to the experience of eating—savouring the flavours, textures, and aromas of food while tuning into your body’s hunger and fullness cues. This practice can seem counterintuitive when you’re stressed and in a rush, but it helps regulate the nervous system by activating the parasympathetic “rest and digest” response, which in turn counteracts the body’s stress response. By slowing down, chewing thoroughly, and eating without distractions, you can help lower cortisol levels and improve digestion, making meals a calming experience that reduces overall stress.

4. Plan & Prep

When life feels overwhelming and your to-do list keeps growing, it’s completely normal for

everyday things like cooking to feel too hard. In these moments, it’s easy to fall back on

convenience foods, not because you don’t care, but because you're just doing your best to get through the day. And while there’s absolutely a place for convenience, relying on it constantly can sometimes leave you feeling sluggish or undernourished over time.

That’s where a little gentle planning can really help. Taking a few minutes when you have more capacity to prep some ingredients like roasting a tray of veggies, cooking some grains, or chopping salad ingredients, can make it so much easier to throw together a meal when energy is low. Batch-cooking a favourite meal or having a few ready-made meals in the fridge or freezer can be a game-changer during busy weeks, giving you something you can just heat and eat without much thought.

Remember, there’s no “right” way to nourish yourself — sometimes the most supportive thing

you can do is take the pressure off. There’s no shame in making life feel easier in whatever way works for you.

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Source Research:

1. Sapolsky, R. M., Romero, L. M., & Munck, A. U. (2000). How do glucocorticoids

influence stress responses? Integrating permissive, suppressive, stimulatory, and

preparative actions. Endocrine Reviews, 21(1), 55–89.

2. Epel, E. et al. (2001). Stress may add bite to appetite in women: a laboratory study of

stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1), 37–49.

3. Adam, T. C., & Epel, E. S. (2007). Stress, eating and the reward system. Physiology &

Behavior, 91(4), 449–458.

4. Weitzman, E. D. et al. (1971). Twenty-four hour pattern of the episodic secretion of

cortisol in normal subjects. J Clin Endocrinol Metab, 33(1), 14–22.

5. Kudielka, B. M., & Kirschbaum, C. (2005). Sex differences in HPA axis responses to

stress: a review. Biological Psychology, 69(1), 113–132.

6. Leidy, H. J., & Racki, E. M. (2010). The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in ‘breakfast-skipping’ adolescents.

International Journal of Obesity, 34(7), 1125–1133. https://doi.org/10.1038/ijo.2010.45