Running on Empty? How to De-Stress and Support Your Adrenals Before Burnout Hits
We live in a world that rewards hustle. You see it everywhere! Especially on social media. I know people who wear busyness, and exhaustion like a badge of honor (even though it’s not), and I have to admit I’ve found myself questioning (when I’m at my limits), if I have just a little more to give.
Far too often we ignore the quiet signals our bodies send us to STOP, as we approach those edges. And while I’m all about “keep going” around here. “Keep going” doesn’t mean avoiding rest.
Those whispers? The mid-afternoon energy crashes, the irritability, the brain fog, eventually starts to scream. And here’s what’s wild… There could be something much deeper going on inside your body!
Your adrenal glands could actually be the one waving the white flag.
What Are the Adrenals and Why Do They Matter?
Your adrenal glands are two small, triangular glands that sit on top of each of your kidneys. Don’t let their size fool you — they’re powerhouses. They are a part of the endocrine system, and thus produce hormones - like cortisol, adrenaline, and aldosterone - all of which help regulate your stress response, blood pressure, metabolism, and even aspects of your immune system.
When life throws you a challenge, your adrenals step in to help you cope. Which is a good thing — in moderation. The problem comes when the stress never stops. The stress starts to take physical form when it becomes chronic, and left unchecked.
Adrenal Fatigue: The Cost of Chronic Stress
While “adrenal fatigue” isn’t always recognized as an official medical diagnosis, it’s a term many holistic and integrative practitioners use to describe a state where your adrenals have been overworked by chronic stress. Over time, this constant demand can leave you feeling:
Exhausted, even after a full night’s sleep…
Wired-but-tired at night…
Unable to concentrate or remember things clearly…
Craving salty or sugary foods…
and/or, experiencing midday crashes or an overall lack of stamina.
This isn’t just about being tired — it’s about the body struggling to keep up with the demands of your life.
Which, fortunately, you have the power to change.
Story Time…
Back in 2016, before I realized I needed to step back and do some healing work, I was running on fumes.
Just a few years out of college, I found myself working at a demanding corporate job in the real estate sector. I started bright-eyed and bushy-tailed. Everyone loved the energy I brought to the team. And don’t let me gloss over the hot magenta blazer that had me feeling just, “so profesh!”
I was chasing the appearance of how it all looked on paper. When someone asked me what I did, I didn’t have to feel embarrassed anymore, I could confidently say, “I work in real estate marketing.” I thought it meant I was going to go places. And the job was a huge step up from serving in restaurants!
While the work wasn’t quite up my alley, I didn’t care. I had a 401k brewing under the surface, complete medical/dental/vision insurance, and three weeks of vacation.
Never mind the office politics… the fact that getting and making the coffee for everyone was my job… the fact that I had just spent 4 years getting a degree in the arts, only to land in a suit and heels kind of spot. Never mind the gut feeling I had that something wasn’t right, that I hated what I was doing every day. Never mind the deterioration to my mental health, the depression, the anxiety, the undiagnosed/untreated PMDD, the undiagnosed/untreated ADHD. Never mind the weight gain, the alcoholism, the drug abuse, the breakdowns in my car on my lunch break, and the old-lady drama between the accounting and property management department that I always found myself in the middle of at the end of the day.
It all looked good on paper.
Until I was running on nothing but binding machine dust.
It hits like a ton of bricks when you realize your life isn’t working, that your habits are slowly killing you, and that no one is coming to save you.
By the grace of God alone was I able to put on my own lil cape, and come to my own rescue. But I had to make a choice…
Continue on burning myself out, grinding towards goals that meant nothing to me, and waiting for something to change, or…
Finally, slow down enough to ask myself the important questions… Who am I? Who do I want to become? How do I get there? And what in the hell do I actually need to stop this runaway freight train that is my current situation?
But that’s only the beginning…
How Stress Impacts the Mind-Body-Spirit Connection
Chronic stress ultimately affects more than just our energy — it ripples into every part of our being.
In the Mind: Stress hormones can make it harder to think clearly, stay focused, or regulate mood. Many people feel more anxious, scattered, or impatient. Heightened anxiety, racing thoughts, brain fog, and difficulty focusing show up frequently.
In the Body: Low energy, weakened immunity, digestive issues, disrupted sleep, and even changes in appetite can show up when the adrenals are struggling.
In the Spirit: When we’re running on fumes, it can feel harder to stay connected to our faith, intuition, or sense of purpose. We may feel disconnected from joy, creativity, or the “why” behind our daily life, because we have to become so focused on taking care of problems in the body.
When our adrenals are taxed, and the body’s stress response is always “on,” it’s not just about feeling tired. It's harder to feel grounded, present, and aligned, and this can ripple through every other part of our Mind, Body and Spirit, which, as we know, is all connected!
Simple, Gentle Ways to Support Your Adrenals
You don’t have to overhaul your life overnight. I certainly didn’t.
In fact, that would probably stress you out even more. Instead, try weaving in small, nurturing changes that signal to your body: You’re safe. You can rest.
Prioritize Restful Sleep — Aim for 7–9 hours of consistent, quality sleep. Major priority!
Eat Balanced Meals — Include protein, healthy fats, and complex carbs at each meal to steady your energy.
Hydrate Wisely — Mineral-rich water supports adrenal function like electrolyte waters. You could try a brand like LMNT, iQ or morningROUTINE.
Move Gently — Choose yoga, walking, or stretching over intense workouts when you’re depleted.
Create a Daily Pause — Even 10 minutes of deep breathing, meditation, or prayer can help lower cortisol. I also like to take a pause like this between activities, or events. It really helps me reset and check back in.
Reduce Stimulants — Swap an afternoon coffee for herbal tea to prevent overtaxing your adrenals.
Seek Joy on Purpose — Make space for activities that make you smile, even if it’s only for a few minutes a day!
The Bottom Line
You can’t manifest, create, or live fully when you’re running on empty.
Supporting your adrenals isn’t just about fixing fatigue — it’s about reclaiming your energy, clarity, and joy.
The sooner you listen to your body’s signals, the sooner you can restore the balance your mind, body, and spirit are craving.
Your health isn’t something to squeeze in “when things slow down.”
This is the time.
BE WELL
L
