The exhausted person’s guide to thriving

Tuesday 30th Jan 2024 |

Extensive research into the health and well-being of the nation shows that more than half of UK adults (52%) feel exhausted and close to burning out.[i]Author of Burnt Out, Selina Barker, shares 6 simple steps to help reclaim your energy and thrive, no matter how busy life gets.

People everywhere are burning out. According to a recent survey commissioned by Kalms Herbal Remedies, 45% of UK adults often feel stressed and unable to cope, and more than half (52%) are on the brink of burnout.

Burnout was previously described by the World Health Organisation in 2019 as an “occupational phenomenon”[ii], conceptualised from chronic workplace stress. However, since the start of the global pandemic hit in 2020, we have seen a greater emphasis on the implications of burnout, particularly those working on the frontline as key workers, or the additional parental duties of home-schooling, and how it affects all aspects of our professional and personal lives.

Selina Barker, a life design and career change coach and author of Burnt Out: The Exhausted Persons 6 Step Guide to Thriving in a Fast-Paced World explains:

Exhausted walk

“Burnout is a state of feeling emotionally, physically and mentally exhausted, as a result of excessive and prolonged stress. It is our body’s way of signalling there is an energy crisis taking place and something has to change. When we reach this point of exhaustion, we can feel like we can no longer cope with our daily responsibilities, struggle to focus, lose our compassion for others and struggle to switch off or sleep at night.”

Often, people experiencing burnout feel like there’s no escape. But according to Selina, there is:  

“Thankfully, burnout is not a fixed state of being, by identifying what has been causing you to burnout and learning how to manage your energy and design your working day so that you can thrive, you can break free from burnout and become more energised, calmer and more fulfilled at work than ever before.”

Sharing her tips on how to reduce symptoms associated with burnout, Selina comments:

“Managing burnout begins with reclaiming your energy levels, so you can not only feel good in yourself, but you can create the career and life you truly deserve. I recommend my clients try a range of different strategies that I know will help them feel more motivated.

By incorporating just a few of these into your daily routines, will help to restore a sense of calmness, and tackle the symptoms experienced by burnout.”

Exhausted work

Learn how to manage your energy and design your day so that you feel energised, calm, and focused throughout: start the day doing something that energises you and sets you up for the day, take a 10-minute break every 90 minutes to recharge your batteries and in the evening do things that help you to unwind, release the stresses of the day and lift your spirits.

Use exercise to recharge. Whether it’s a daily walk around the block, or a 30-minute HIIT class, exercise comes in all shapes and sizes. If you are feeling physically, mentally, or emotionally drained, exercising can act as a restorative activity and give you a boost of feel-good hormones.

Try an adaptogen to help regulate stress and make you feel more alert throughout the day. Kalms Rhodiola is made from Rhodiola rosea, a powerful herb that can help your body and brain process stress more effectively. Studies have shown that one tablet twice a day of Rhodiola rosea can help fight fatigue and boost energy levels[iii] and it enhances our ability to concentrate, maintain focus, and promotes a positive mood[iv].

Make sure that the environment you work in is one you can thrive in. If you have a demanding client, a bullying boss or find yourself in a toxic work culture, then you need to change that. Likewise, if you realise that the work you do is bringing no joy or meaning to your life, then it’s time to consider a career change to find work that makes you feel good.

Discover techniques and habits that help you to calm down when you are starting to go into an urgent, panicked, or stressed-out state. Things that can help you to calm down are going for a walk, calling a friend, doing exercise, meditation. Experiment and find the things that work for you and always have them in your back pocket when you need them.

Turn down the volume of your inner critic and start turning up the volume of your inner cheerleader. When you love and believe in yourself and support yourself the same way you would a friend or partner, you will increase your levels of happiness, self-esteem, and confidence.

NEW Kalms Rhodiola Tablets offer a relief from stress, exhaustion and fatigue, common symptoms associated with burnout. Known for its adaptogen properties, research suggests Rhodiola rosea, is an effective stimulant which can help to regulate the body’s stress hormones and relieve symptoms associated with burnout[v]. Studies have shown that taking one tablet twice a day of Rhodiola rosea can help fight fatigue and restore energy levels[vi], and increases our resistance to stress by balancing the neurotransmitters in the brain, without lowering blood sugar levels, which enhances our ability to concentrate, maintain focus, and promotes a positive mood[vii].

Kalms Rhodiola contains Rhodiola rosea and is available to purchase from Boots, supermarkets and pharmacies nationwide and online retailers such as AmazonSuperdrug or directly from

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