From Burnout to Balance: Smart Energy Management..even for the Busiest Women

Do you feel constantly drained and rundown? 😮‍💨

Are you tired of feeling exhausted all the time? 

Just getting out of bed feels like climbing a mountain, and the thought of facing another day filled with responsibilities can be overwhelming. 🫣

It’s time to prioritize your energy management.

If you’re like many of my clients, it’s like you’re trying to drive a car with an empty tank—it’s a struggle to keep moving, and you’re always worried about when you’ll finally come to a halt.

The Endless Cycle of Fatigue

Does this sound all too familiar?

When you’re at work, do you…

• Find it hard to concentrate?
• Feel like your mind is foggy?
• Take twice as long on even the simplest tasks?

By mid-afternoon, you’re reaching for your third cup of coffee ☕️☕️☕️ just to make it through the next meeting…and then the load of emails that piled up while you were in it. 

At home, it’s not any easier…

• You’re hit with a barrage of to-dos the moment you walk through the door – but all you want to do is collapse on the couch. 
• Your kids are asking for your attention, but your patience is thin, and you feel guilty for not being more present. 
• By the time you finally get to bed, your mind is racing with all the things you need to do tomorrow, and you wonder how you’ll ever find the strength to do it all over again.

If this sounds like you, you’re stuck in a vicious cycle of fatigue.

You rely on quick fixes like caffeine, sugary snacks, or even energy drinks to get you through the day – and you’re smart, you know they’re only giving you a temporary boost, that ultimately they’ll leave you feeling even more drained. 

But how else are you supposed to get through the day??

What if I told you that your constant fatigue isn’t just about not getting enough sleep, but about how you’re managing your energy throughout the day?

I know – you’re too exhausted to even read this article. 😴

So – for now – grab your quick-fix coffee ☕️, take it one word at a time and I’ll show you that getting out of this seemingly never-ending loop IS possible.

Lia’s Story: Reclaim Your Life Through Energy Management

Imagine it: Your mind is clear, your body feels vibrant, and you have the energy to tackle your to-do list with ease. 

Feeling a steady, calm energy that carries you through your workday and into your evening at home… 

You find joy in the little moments again – you’re finally able to balance your responsibilities with taking care of yourself.

Take Lia, for example. In her 40s she felt constantly exhausted and on edge. Lia’s energy was always depleted, and she felt like she was running on fumes, barely making it through – with an *enormous* sigh of relief at the end of each day. 😮‍💨

But, with the help of the energy management strategies you’re about to learn, she began to notice a change. 

Her energy levels improved, and she found herself feeling more calm and centered. 

At work, Lia could focus better and complete her tasks efficiently without feeling burnt out. She even found the energy to take on new projects that excited her. 🌟

At home, the change was even more profound. 

Lia had more patience and presence. She was no longer burned out after work and had the energy to play with her kids, engage in meaningful and interesting conversations, and even enjoy hobbies she had long abandoned. Her family noticed the difference too—they saw a happier, more relaxed Lia who was no longer just getting by but truly thriving.

In Lia’s own words, 

“I feel like I’ve reclaimed my life, myself. I no longer feel like I’m constantly running on empty. I have the energy to enjoy my work, my family, and the things that light me up. It’s a feeling of being balanced and whole, and it’s something I never thought was possible for me.”

You deserve to feel this good – and with the right tools and support, it’s absolutely within your reach.

The Secrets of Natural Energy Management

Like Lia, you deserve a life where you wake up excited, stay energized throughout the day, and still have plenty of energy for your family and hobbies. 💃🏽

I’m living proof that it’s possible – but that’s a story for another article (not now, wait til you build up your energy). 

For now, let’s dive into the secrets of natural energy management that BigCoffee, BigPharma and even BigSleep don’t want you to know about…

What’s Causing Your Energy Drain?

In order to start feeling that steady, calm energy all day, you’ll need to first understand what’s causing your constant energy drain.

And, no it’s not your kids, your phone or your demanding boss (not that those are helping…they’re just not the underlying problem).

There are 3 major causes that I see on a regular basis – like a weight bearing down on my clients’ energy all day. Just one of these alone can deplete your energy, but many experience 2, or even all 3 (me included! 🙋‍♀️):

💗 You’re a Helper.

Are you the go-to person for everyone’s problems, the one who says “yes” to every request, even if in your head you’re screaming “NOOOO”? 🤯

Your constant feeling of depletion might be rooted in deeply ingrained beliefs that many of us have been taught since childhood. Maybe you were brought up to believe that your worth is tied to how much you can – and do – help others, always putting their needs before your own (you don’t want to be a burden right? 🫣). 

While helping others can be fulfilling, it’s also emotionally exhausting and leaves no time for yourself. You might find yourself burnt out and running on empty because you’re always giving, giving, giving, without ever taking a moment to refill your own cup.

Now, don’t freak out! I’m not about to tell you to stop caring for your mom or to give up your job in healthcare. Stay with me…

🌟 You’re an Achiever. 

Perhaps your life has been a relentless pursuit of perfection and success? Were you taught that achieving more, more, more is the key to being valued? 😓

You push yourself to excel at work, at home, in your community—always striving for the next goal, the next achievement, believing that only then will you be truly worthy. 

This can leave you feeling perpetually exhausted, as you’re never really allowed to rest or feel content because you’re already chasing the next #success. The pressure to do more, be more, and accomplish more can keep your nervous system in a constant state of overdrive, and eventually, it just burns out (keep reading👇…).

(Again, I’m not here to tell you to stop smashing your goals. If Queen of the World is what would make you happy, I’m just going to help you get there without the burnout and emotional exhaustion – and with more energy and joy instead – yay! 🎉)

🧠 You have a Burnt Nervous System. 

Ok, so if you related to either of the first two categories, you’ll probably relate to this one too (sorry 🤦🏻‍♀️). And if you didn’t relate, but you still feel constantly burnt out, your nervous system is very likely the reason. 

Chronic stress of any kind – whether from a Helper or Achiever mindset, your own life struggles, or even from the state of the world today – causes your nervous system to be in “overdrive mode” for too long without a break. 😓

Your nervous system is not designed to be in a state of constant stress and anxiety for a long period of time. In fact, it’s only intended to be in a go, go, go state for a couple hours at a time – at most! 😳

So, when you’re constantly stressed and mentally and emotionally exhausted ALL. THE. TIME., your nervous system eventually becomes dysregulated. It’s either stuck in that state (always on high alert, easily stressed, and unable to relax) or eventually completely burnt out (a deep-seated feeling of exhaustion). 

This is not something that a spa day or a nice bath can fix – these might provide temporary relief, but they won’t address the underlying issues that are draining your energy day after day.

To truly recover and restore your energy, you need more than just quick fixes – you need real energy management techniques. 

👉 Ready to start managing your energy efficiently and naturally? Book a FREE 20-minute virtual consultation for Embodied Neurofeedback with Dr. Iguchi in her Richmond, VA office.

How to Create an Internal Management System for Endless Energy 

I wish energy management was something we all learned in school! (sooo much more useful than Trigonometry – and I love love love math 🤓)

Resilience, optimal performance, fulfillment, and health all start with smart energy management and the ability to recharge your own energy. ⚡️⚡️⚡️

Here are 3 powerful ways to help you manage your energy and make a huge difference in how you feel every day! 

✔️ 1. Intelligent Energy Management 

Even a small or subtle shift in how you perceive or emotionally respond to a situation can have a powerful impact on your physiology. Your body reacts differently depending on your emotional state – which can either deplete or renew your energy.

Some emotions are really draining —they feel toxic and trigger the release of stress hormones like cortisol. You’ve probably felt this in your body when you’re stressed, frustrated, impatient or angry. 

But, do you ever find yourself feeling exhausted – emotionally, mentally, and physically – at the end of the day, even when nothing obviously-depleting happened? (You didn’t have a huge conflict at work or have to juggle working from home while your sweet-but-sick child needed you…)

That’s because small but negative emotional experiences (frustration over a missed elevator, impatience with your coworker who can’t get to the point in less than 20 minutes…) can sap your energy without you even realizing it 😓. If these build up little by little throughout the day, or you tend to hang onto them instead of facing them head-on, you end up desperate for coffee by 2. ☕️

The good news?

Other emotions can actually renew your energy. ⚡️

Make Deposits Into Your Energy Bank Throughout the Day

Just like with the depleting emotions, you don’t need a BIG win or celebration to make a HUGE deposit into your energy bank account. In fact, you can make those deposits all day long…💃🏽💃🏽💃🏽

Emotions like…

• appreciation, 
• love, 
• courage, 
• tolerance, 
• happiness, 
• care, 
• and more! 

…create neurochemicals and cause changes in your body, like increasing DHEA (sometimes called the “anti-aging hormone” 😎), that help regenerate your system and counteract energy drain.

So, you can significantly improve your overall energy levels by learning to identify (and then quickly manage) your emotional responses. Noticing energy draining emotions is very challenging for most of us in the moment because we haven’t been taught to take the time to take stock of what’s happening in our bodies throughout the day. 

Instead, we’re taught to “just keep swimming…,” until we collapse. (This approach comes with TRUE costs that most people often don’t recognize until it’s too late.)

Curiosity – which builds self-awareness – is the key to identifying unnecessary energy expenditures, so you can make a conscious decision to shift to a more renewing state and start recovering from burnout. Make a point to take stock throughout the day (initially, it might help to set a few reminders on your phone to do this 📱- you know you’ll always have it with you!). 

(Psst! HRV coherence practices – detailed below 👇 – are an excellent way to shift from a depleting emotional state to one that is not just more neutral, but actually renews your energy…) 

✔️ 2. Bramacharya, Sthira and Sukha (oh my!)

Now, these concepts from the Yoga Sutras might sound a bit mystical ✨, but they’re actually very practical 🤓. I find that keeping them top of mind (tip on how to do that is coming up..👇) helps my clients manage their energy all day. 

Bramacharya

Bramacharya is about mindful use of your energy—this not only means “not wasting your energy on things that drain you” (scrolling through social media or getting caught up in unnecessary drama), but intentionally engaging in activities you want or need to do in moderation. 

The ancient Yogis knew that being caught in a loop of highs and lows never really had them feeling fully rested or energized. And over time, this takes a heavy toll on your body and mind, making it harder to bounce back and leaving you feeling more burnt out and run down than ever.

By being more mindful about not just where you direct your energy but how (and how much) you direct it, you can keep your tank full for all things that matter, not just one or two. Another concept from the Sutras helps my clients to do this:

Sthira and Sukha 

The concepts of Sthira and Sukha, together, refer to finding the balance between effort and ease in everything you do. Think of Sthira as the steadiness and effort you bring to an action 💪🏽, while Sukha is the comfort and ease that makes it enjoyable 😊.

Say cooking dinner is on your to-do list (Ugh, just waiting to be checked off, so you can get to the laundry, bath and yeah probably some more emails…).

Instead of rushing through with depleting impatience and frustration (leaving you even more exhausted when you get to those emails – yup, they’re still there 🧑🏽‍💻), try finding a balance between putting in the effort to make a delicious meal (Sthira), but also enjoy the process (Sukha). 

This could mean: 

• Playing your favorite music, 
• Making a game out of cooking with your kids (fully absorbing their laughter and smiling faces) 
• Or taking a moment to appreciate the colors and smells of the food. 

You’ll find you’re cooking with love and care – and banking lots of renewing energy! (Message from your nervous system: “❤️❤️❤️”)

At work, finding Sthira and Sukha might mean being focused and productive during meetings or tasks (Sthira), but also taking short breaks to stretch, breathe, or enjoy a cup of tea (Sukha). It’s about being diligent without overstraining yourself. You’re getting things done efficiently, but also allowing moments of ease to keep your energy balanced.

Embracing the balance of Sthira and Sukha in each activity helps you stay engaged and productive without burning out. 

Weaving a little bit (remember Bramacharya – in moderation) of effort and ease into everything you do becomes automatic – over time – making your day flow more smoothly and joyfully. 

Bramacharya, Sthira, and Sukha are wonderful ways to start easing into managing your energy. 

How to Get These Concepts to Stick

Just like starting any new habit, it takes a while for them to stick. Here are some tips to help hold yourself accountable:

➡️ Short-term assist: Having a note on the lock screen of your phone or a Post-it note (my fave!) on your computer at work, and your mirror or fridge at home, are simple but highly effective ways to remember this at first. Give yourself time – it won’t happen overnight. 

➡️ Long-term shift: In order to make this mindset shift really stick, I recommend that my clients take a few minutes each day to scratch out a quick, half-page flow of consciousness in a journal reflecting on any hidden energy expenses and celebrating their rewarding deposits (remember your depleting and renewing emotions) from that day. 

Not only will this keep you accountable, but when you have an inevitable aha! moment – when you discover a pesky energy expense that has likely been draining you for years without your knowledge – it will be 10x easier to catch in the moment next time.

✔️ 3. HRV Coherence Training 

Heart Rate Variability (HRV) is the variation in time between your heartbeats and on its own it’s a great indicator of your nervous system health. But HRV coherence training is a game-changer for creating a state of balance in your autonomic nervous system (take a break cortisol!) – which keeps your energy renewing instead of draining. 

HRV Coherence relates to the harmony in the signals between the heart and the brain (and the rest of the nervous system) and is measured by observing the heart-rhythm pattern.

When you are in a coherent state – your heart-rhythm is smooth (instead of erratic) – you are alert and calm at the same time. This helps you maintain a balanced and energized presence, even in challenging situations 💃🏽.  Improving HRV coherence can make you more resilient and adaptable and help you start managing your energy more efficiently.

Why is this important? 

Your baseline emotional state—the starting state you carry with you into any situation—is influenced by messages from the heart to the brain. By intentionally changing the quality of your heart-rhythm pattern, you can shift to a more renewing emotional state – energy in the bank!

By taking a few minutes to practice HRV coherence in the middle of a hectic work day, you can: 

• calm your mind, 
• reduce stress, 
• and boost your energy levels. 

It’s like hitting the reset button on your energy! 

(🌟  Pro Tip: Don’t wait for problems to find you! Start recovering from your burnout and managing your energy by starting and ending your day with a few minutes of this practice to set you up for a focused and energy-efficient day and a restful night!)

Benefits of HRV Coherence

Bonuses for reading to the end 🎁 (there’s another down below 👇, don’t miss it!)…

HRV coherence training has a long list of benefits other than just increasing your energy by moving you into a renewing emotional state.

For my Achievers: know that, over time, this practice builds impressive resilience 💪🏽 and makes your nervous system more flexible – meaning, you’ll find it so much easier to shift yourself into a flow state (#nobodyinterruptmeimonaroll 💃🏽).

And for my Helpers: not only does HRV coherence training reset your nervous system but also affects those around you 💗. Your heart’s electromagnetic field influences others—think of it as your “vibe.” Get yourself coherent before snuggling your too-sick-to-even-watch-TV kid or meeting with your frantic-to-meet-the-deadline team and see what happens! 

You CAN Recover from Burnout and Emotional Exhaustion

If you’re feeling constantly drained and burnt out, quick fixes like caffeine offer temporary relief but ultimately leave you more depleted. 😓

You don’t have to give up being a Helper or Achiever to rejuvenate a burnt-out nervous system. 

By managing your energy intelligently and finding balance (Sthira and Sukha), you can create a steady, calm energy that carries you through the day. HRV coherence training is a game-changer, improving your nervous system’s resilience and adaptability. 

Simple-yet-powerful practices like slow-paced, heart-focused breathing, identifying hidden energy drains and intentionally creating balance and re-focusing on positive emotions can help you not only manage but also profoundly renew your energy. 

Remember Lia? She had a difficult childhood, which left her nervous system in a perpetual state of high alert. She believed that her value came from helping others and achieving perfection, so she pushed herself relentlessly at work and at home until she was emotionally exhausted. 

Then Lia discovered the power of intelligent energy management and nervous system regulation. She started incorporating HRV coherence training and studying the Yoga Sutras to shift her mindset. She created lasting change that now allows her to live a full life, powered by sustainable energy.

If Lia can do it, you too can break free from the cycle of depletion and move towards a life where you feel vibrant and alive – by addressing the root causes of your exhaustion. 

It’s about creating lasting changes that allow you to feel calm, energized, and genuinely happy in your daily life. 😊

➡️ Ready to take your energy management to the next level and become your very own Nervous System Whisperer? 

The first step is to determine what role your current nervous system state is playing in the challenges you’re facing – by taking the only Nervous System Self-Screener…FREE. 

Then you’ll know how to start feeling more balanced, energized, and in control of your life!

Here’s to your sustainable energy! ⚡️⚡️⚡️