Burnout Nearly Destroyed My Brain—Here’s How I Rebuilt It
My life-changing steps that helped me overcome burnout and protect mental health.
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Today At A Glance:
Stress can physically shrink your brain—learn how to reverse the damage and boost your cognitive function.
Discover the simple, science-backed steps a neurophysiologist used to recover from burnout and rebuild brain health.
Protect your brain from burnout and cognitive decline with actionable tips on sleep, diet, exercise, and mindfulness.
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The Breaking Point: Recognizing Burnout
My breaking point came one morning when I couldn’t remember a basic research finding that I had discussed just the day before. It was like someone had erased a part of my brain. That’s when I realized something had to change. If I, someone who studies the brain for a living, could succumb to burnout, then no one is immune.
The truth is, burnout isn’t just mental exhaustion. It’s a physical assault on your brain. It diminishes the connections between brain cells, lowers your brain’s plasticity (its ability to adapt and grow), and can even increase the risk of long-term cognitive decline.
I was terrified. I knew that if I didn’t take immediate action, the damage could become permanent.
How Stress Impacts Productivity and Brain Function
Stress doesn’t just impact your mood; it can wreak havoc on your productivity, especially when you're an entrepreneur leading a team. Chronic stress elevates cortisol levels, which, over time, can impair brain structures critical for effective leadership and decision-making.
The hippocampus, responsible for memory and learning, shrinks under prolonged stress, making it difficult to retain information and think creatively. Simultaneously, the amygdala—the brain’s fear center—becomes hyperactive, leading to heightened anxiety and reactive decision-making. This can create a dangerous cycle where stress diminishes cognitive function, affecting your ability to strategize, innovate, and inspire your team.
As an entrepreneur, I’ve experienced this firsthand. I was juggling multiple projects, guiding my team, and constantly pushing my limits, unaware that stress was eroding my productivity from the inside out.
Recognizing the neurological impact of stress and taking proactive steps to manage it isn’t just about personal well-being; it’s essential for maintaining a high-performing business and thriving in today’s competitive landscape.
The Journey Back: How I Rebuilt My Brain
Reclaiming Sleep: The Foundation of Recovery
Sleep was my first priority. I had fallen into the common trap of believing I could “catch up” on rest later, but that’s not how the brain works. Sleep isn’t just rest; it’s repair. During deep sleep, your brain clears out toxins, consolidates memories, and strengthens neural connections.What I Did: I implemented a strict sleep schedule—no screens two hours before bed, a consistent bedtime, and a focus on quality over quantity. I used meditation and breathing techniques to calm my overactive mind and create a pre-sleep ritual that signaled to my brain it was time to unwind. I won’t discuss the sleep supplement stack I had because I think that requires a much more nuanced newslettter so stay tuned for that. I also started sleeping on an Eight Sleep. Mattress.
Embracing Exercise: A Natural Brain Booster
Physical activity, especially Zone 2 training, became my ally. Exercise increases the production of BDNF (Brain-Derived Neurotrophic Factor), a protein that promotes the growth of new neurons and synapses, effectively “rebuilding” your brain from the inside out.What I Did: I committed to 90 minutes of Zone 2 training—for me that is a jog—3 times a week. It not only reduced my stress but also helped restore my cognitive clarity and boosted my mood.
Nourishing My Brain: Food as Medicine
I started paying close attention to what I was eating. The brain is an energy-intensive organ, and what you feed it directly impacts its function. I focused on a diet rich in omega-3 fatty acids, antioxidants, and anti-inflammatory foods.What I Did: I adopted a brain-healthy diet, emphasizing fish, nuts, berries, and leafy greens. I cut out processed foods and sugars that contribute to inflammation and focused on hydration to keep my mind sharp.
Reconnecting with Mindfulness: Resetting My Stress Response
I turned to mindfulness and meditation—not just as a practice, but as a way of life. Mindfulness helps shrink the amygdala, the brain’s fear center, and strengthens the prefrontal cortex, which is responsible for decision-making and emotional regulation.What I Did: I started each day with 10 minutes of mindful breathing and ended each day with a gratitude practice in my journal. These small changes had profound effects on my stress levels and mental clarity.
Setting Boundaries: Protecting My Brain from Overload
One of the hardest but most necessary steps was learning to say no. I realized that I couldn’t do everything, and that was okay. Setting boundaries isn’t about giving up—it’s about prioritizing your mental health.What I Did: I restructured my workload, delegated tasks, and made sure to schedule breaks throughout my day. I learned to listen to my body and mind, recognizing when I needed to step back and recharge.
The Results: A Rewired Brain
Slowly, but surely, I started to see changes. My focus returned. I could think more clearly. I felt more creative, more engaged, and, most importantly, more in control. My memory improved, my anxiety decreased, and I finally felt like myself again.
It took months of consistent effort, but I rebuilt my brain—stronger and more resilient than before. Now, I’m more aware of the signs of stress and more equipped to handle it.
Lessons Learned: How You Can Protect Your Brain
Burnout doesn’t have to be a death sentence for your brain health. If you’re feeling overwhelmed, exhausted, or mentally drained, take it seriously. Your brain is telling you something.
Prioritize Sleep: Treat it like an important meeting—non-negotiable and crucial.
Move Your Body: Even 20 minutes of moderate exercise can have profound effects on your brain.
Feed Your Brain: Eat for your neurons. Include brain-boosting foods and avoid inflammatory ones (blueberries, brazil nuts, hydration, green leafy veggies)
Practice Mindfulness: Calm your mind and reduce stress through meditation or mindful breathing.
Set Boundaries: Learn to say no and protect your mental energy (probably the most important)
Moving Forward: A Commitment to Brain Health
Today, I am more dedicated than ever to understanding and promoting brain health. I share this story not just to tell you what worked for me, but to remind you that it’s possible to come back from burnout, stronger and more resilient.
Your brain is your most valuable asset. Protect it, nurture it, and give it the care it deserves.
To your mental strength and resilience,
Louisa Nicola
Neurophysiologist | Alzheimer’s Researcher
Have you checked out my episode with Dr. Gabrielle Lyon? It’s a BANGER!
Great write up- very much needed as I am in the process of rebuilding from burnout. Thank you for your work!
Outlined very clearly !