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  • Writer's pictureKayla Ruschkowski

Self Care: Manage Stress, Fatigue, and Burnout

Self Care is different for everyone, but sometimes it can take a little inspiration and reminders to get back on track. As a Naturopathic Doctor serving Kamloops, BC, and Merritt, BC, Here are a few natural suggestions:

Strengthen your boundaries: Reflect on and consider increasing personal boundaries that allow you to put your needs first. This may include saying no to activities, people, or opportunities that you would rather not commit to at this time.

Find your happy place: Make a list of things you love to do. Narrow down on that list which things take you to “your happy place.” How can you increase these things in your daily life?

Play: How can you re-introduce play into your life? Ideas include dancing, playing music, painting, singing, and sports.

Increase social supports: Reach out to loved ones and social supports. Schedule a call or activity with a friend. In some cases it may be helpful to talk to a clinical counsellor.

Increase restful activities: Take time for restful breaks in your day and schedule time for rest. Ideas include journalling, walking in nature, taking a hot bath, yin yoga

Sleep: Incorporate your restful activities into a nightly routine. Prioritize getting 8 hours of sleep per night. Try to stick to a consistent sleep and wake schedule, which makes sleep more restful. Ensure your room is dark and that you avoid blue light from electronics one hour before before bed. If you do relax with tv, turn down the brightness if possible and consider wearing blue light blocking glasses.

Breathe: Activate the parasympathetic (rest and digest) nervous system by breathing deeply into your belly rather than your chest. Try intentionally exhaling for a longer time than you inhale for a few breaths. Then, try pausing for a second at the bottom of your exhale. Take note of how this makes you feel and remember that you can use this breathing method at any time to decrease stress and/or deepen relaxation.

Diet: Eating healthy does not have to be complicated. Start by increasing vegetables, decreasing processed foods and eating regular meals to avoid blood sugar dips.

Naturopathic Approach to Stress & Fatigue


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