How to Recognize and Overcome Burnout – Naturopathic Approach to Healing Body and Mind
- Brainz Magazine
- Sep 3
- 5 min read
Updated: Sep 5
Matijas Slivnik is a naturopath specializing in burnout, hormonal balance, and chronic fatigue. He combines natural medicine, energy healing, and healing sounds to help clients restore body and mind, delivering lasting results with over 12 years of experience.
Burnout has become one of the biggest health challenges of our time. It doesn’t affect only the individual, it also impacts family, relationships, and work. Many people initially confuse it with ordinary tiredness, but when the body begins to lose its fundamental strength and the mind can no longer keep up with daily demands, we are dealing with a much deeper problem.
In this article, I will explain how to recognize burnout, why it develops, and how to approach it in a natural and holistic way.
What is burnout?
Burnout is not just physical exhaustion. It is a state in which both the body and the mind lose the ability to restore energy. It most often occurs in people who have been under pressure for years, whether at work, in the family, or while caring for others.
Typical signs include:
Constant fatigue, even after sleeping
Difficulty concentrating
Feelings of emptiness or hopelessness
Increased anxiety or depression
Physical symptoms such as headaches, digestive issues, or hormonal imbalance
Burnout usually develops slowly and subtly, which is why many people overlook it for a long time.
Why does burnout occur?
Several factors contribute to burnout:
Chronic stress: Constant worry and overload
Hormonal imbalance: Long-term overproduction of cortisol and adrenaline exhausts the body
Poor recovery: Lack of quality sleep and insufficient rest
Unhealthy lifestyle and diet: Nutrient-poor food, lack of movement, little contact with nature
Psychological factors: Perfectionism, guilt, or excessive responsibility for others
When all these elements add up, the body switches into “survival mode.” At first, it seems manageable, but in the long run, collapse becomes inevitable.
A holistic approach to recovery
Conventional approaches often provide only partial relief: more rest, sick leave, or medication. While these may help temporarily, they rarely address the root cause.
As a naturopath, I have found in practice that true recovery from burnout requires a holistic approach that integrates body, mind, and energy.
1. Balancing hormones and biological health
Burnout is often linked to adrenal exhaustion and hormonal imbalances. With the right nutrition, natural remedies, and lifestyle changes, it is possible to rebuild a stable internal balance.
2. Supporting the nervous system
It is crucial to calm the overactive sympathetic nervous system (“fight or flight”) and activate the parasympathetic system (“rest and restore”). This can be achieved through breathing techniques, meditation, sound therapy, and natural calming practices.
3. Emotional and psychotherapeutic support
Burnout is not only physical it is also shaped by internal beliefs. Many people feel they must handle everything on their own and should never show weakness. Working on mental patterns and releasing emotional burdens is a key step in recovery.
4. Energy medicine and breathwork
Conscious breathing techniques and energy practices help release tension, restore flow in the body, and strengthen vital energy.
Real-life examples of burnout in mothers
To make this more tangible, here are two brief examples from practice (shared without personal details):
1. A young mother after childbirth
A young mom felt completely drained a few months after giving birth. Even though she slept 7-8 hours per night, she woke up exhausted. She also carried guilt about not being able to “do it all.” With the help of breathing exercises, hormonal support, and gradually creating time for herself, she experienced a noticeable rise in energy and inner stability within three months.
2. A mother of three under work-related stress
Another mother was juggling a demanding job alongside family life. She lived in constant “rush mode,” without real rest. The result was headaches, digestive issues, and a sense of being “cut off” from herself. By introducing short daily relaxation techniques and adjusting her diet, her symptoms eased, and she felt more connected to herself again.
These cases show that burnout is not always a dramatic “breakdown,” but it often develops silently, accumulating over time.
What not to do when dealing with burnout
Many people try to fight burnout in ways that only make it worse. Here are a few things to avoid:
Don’t push yourself into constant productivity, your body needs recovery.
Don’t overexercise. Intense workouts can further drain your body during burnout.
Don’t ignore your body’s signals. Persistent fatigue is not laziness, it’s a call for help.
Don’t compare yourself to others, everyone has their own story and pace of healing.
How to start the recovery process
Healing from burnout is a process. It doesn’t happen overnight, but with small, consistent steps, big changes are possible.
Here are some practical guidelines:
Taking regular short breaks, even five minutes of conscious breathing during work, can make a difference
Prioritize quality sleep, create an evening ritual to calm your body and mind
Focus on nutrition, choose whole foods rich in vitamins and minerals
Seek support, you don’t have to go through this alone. A therapist, partner, or friend can lighten the load
Learn to say “no,” setting boundaries is essential for long-term health
Burnout as an opportunity for change
Burnout is a complex condition that requires more than just rest. It calls for a holistic approach that integrates the body, mind, and energy. Although recovery is gradual, the outcome is worth it. More vitality, inner peace, and the sense of living fully again.
Every burnout can also be seen as an opportunity, an invitation to listen to yourself, to change habits, and to begin living in alignment with your true needs.
If you recognize yourself in this description, know that you are not alone and that there is always a way forward.
Start your journey today
Burnout and anxiety can feel overwhelming, but you don’t have to face them alone. With the right holistic guidance, it is possible to restore your energy, balance your hormones, and find peace of mind again. Small steps can bring big changes, whether you are a professional under constant pressure, a parent who feels drained, or someone struggling with long-term fatigue and emotional stress.
If you are ready to move from exhaustion to vitality and reclaim your inner balance, I invite you to take the next step. Together, we can create a personalized naturopathic plan that supports your body, mind, and energy on the path to recovery.
Read more from Matijas Slivnik
Matijas Slivnik, Naturopath | Therapist | Musician
Matijas Slivnik is a naturopath specializing in burnout, hormonal balance, and chronic fatigue. With over 12 years of experience, he combines natural medicine, energy healing, and psychotherapeutic modalities to support holistic health. As an experienced musician, he uses music and healing sounds to enhance healing. Matijas is the founder of PraNaturas, helping clients restore energy and balance naturally.
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