Stress & Burnout: Our top tips for beating extreme stress

Stress & Burnout: Our top tips for beating extreme stress

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I think it’s safe to say that this past year has been a lot of added stress and pressure for us all.

It’s important for us to honour our body during these times because we were definitely not prepared to go through what we just went through in 2020. In saying that, most of us are struggling with adrenal fatigue and burn out and are just “dealing with it”.

Today, I wanted to outline a few tips and tricks for you to use while working through burnout or to hopefully support you before you get to that stage so it doesn’t have to happen.

First off, I think it’s crucial to get honest with yourself. We often keep pushing until we get to the place of complete and total burnout and I want to do everything in my power to really prevent that from happening. 

Here are my best tips: 


Get 8 hours of sleep, no excuses. You know how people say you can’t out-supplement a bad diet? Well you also can’t out-supplement a bad sleep pattern. In my personal opinion, sleep is more crucial than a constant healthy diet. 


Put your nutrition first. It truly is crucial for us to be eating as best as we can when we are in high periods of stress. No, you’re most likely not craving all of the healthy meals, but, your body will be thanking you when it’s trying to subside all of the inflammation coming from the stress. 


Prioritize vitamin C. Vitamin C actually helps to feed our adrenals so it’s crucial for us to be getting enough vitamin C throughout the day. I personally would recommend a supplement like CanPrev Vitamin C or you can get your dose through citrus foods!


Do one thing a day that really feeds your soul. That could be going for a walk, getting a tea to go, talking to a friend. Whatever it is, prioritize that in your schedule because it will bring you so much more peace throughout the day.

Sleep • Nutrition • Vitamin C • Self Care


Coffee is great for so many reasons, but when we’re dealing with adrenal fatigue, it’s one of the first things we need to reduce or completely remove. Coffee can be a trigger to the adrenals and deplete our stress nutrients. Opt for green tea or dandy blend!


Add a therapeutic anti-stress tea to your nightly routine. I love having lemon balm, passionflower or chamomile before bed. It allows me to unwind and slow down before going to bed. Plus, these herbs really help to connect with your mindful practice. 


Move your body! Whenever I’m feeling stressed out, I stop everything I’m doing and just go for a walk outside. Moving your body in any way you can will really help to clear your mind. Nothing is ever as bad as we make it, so spend that extra time in nature while you decompress. 


Set a morning routine in your day. This is something that my clients have really found to support their stress levels. Waking up early allows you to be at peace before the world wakes up. You don’t need to get up at 5 or 6 am, but if you allow yourself to wake up at least one hour before you typically do so, you’ll notice just how much more present you are in your day.

Reduce Coffee • Herbal Tea • Movement • Morning Routine

I hope these tips help and remember to put yourself first. You can’t show up for anyone until you can show up for yourself fully.


Written by Jass Stupak, CNP

Jass Stupak is a Holistic Nutritionist from Victoria, BC. Jass is the owner and founder of Nourish with Jass, her private practice, where she specializes in gut health and candidiasis for women.

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