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Breaking the Cycle of Burnout for You and Your Kids

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Are you feeling tired, stressed out, or running on empty? Burnout affects both adults and children — draining the body, brain, and emotions.


Signs of Burnout in Adults

  • Brain fog and low motivation

  • Irritability or emotional ups and downs

  • Poor sleep

  • Fatigue or lack of drive


Signs of Burnout in Kids

  • Meltdowns or irritability

  • Trouble focusing at school

  • Stomach aches or headaches

  • Withdrawal or low mood


What Drives Burnout?

  • Screen time overload

  • Over-scheduling

  • Poor nutrition

  • Lack of movement

  • Dehydration


Simple Fixes for Adults & Kids

  • Rhythm over routine: predictable meals, sleep, and downtime help regulate blood sugar and cortisol.

  • Movement: Adults can walk, stretch, play tennis, or go to the gym. Kids benefit from free play, outdoor activities, and even rough housing.

  • Nutrition: Add protein and fiber to fuel the brain and stabilize mood.

  • Mind-body resets:

    • Adults: 1-minute deep breathing or body scans.

    • Kids: quiet corners, coloring, or music breaks.


Strengthening Family Connection

  • Ten minutes of one-on-one time fills your child’s emotional “piggy bank.”

  • Shared gratitudes at dinner or bedtime build resilience.

  • Screen-free zones at the table or in the car encourage connection.


Key Takeaway

Kids mirror what we do more than what we say. The greatest gift we can give ourselves — and our children — is a calm nervous system.


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