Exercise is one of the most powerful tools you have to overcome burnout and anxiety and it works faster than most people realise. Movement helps clear cortisol, stabilise your mood, and bring your nervous system back inside the Forgiveness Window. Even gentle exercise increases feel-good chemicals like dopamine and serotonin, giving your mind a sense of safety and control again. You don’t need intense workouts you need consistent movement. Find movement you enjoy and do it 🏃🏻‍♂️ exercise is medicine I would love to know, what's your favourite & least favourite exercise? 🎾 ⚽️ 🏃🏻‍♂️ 🚴🏽‍♀️

I have been in Fiji doing some professional development over the past 5 days and in the past on trips like these I have found it very easy to drop my guard and dip into the sugary sweets and desserts that are always on offer at the resort restaurants. On this trip I haven’t cracked once! Ok I have purchased 2 packs of chips/crisps to get my naughty fix but I have been so disciplined with my food choices and I am feeling so good for it. I have been locked in for big learning days and haven’t suffered the sugary come down crashes that you often feel when you let your guard down. How has everyone been eating lately? Are you consistently eating healthy or are you in a pre Christmas eating binge? 🎅🏻

The key to living a life free from burnout, anxiety, and panic disorder is learning to live inside your Forgiveness Window. This is the zone where your body feels safe, regulated, and able to recover. Inside the window, your nervous system can finally reset.Outside it, stress compounds and burnout deepens. Your Core Pillars play a pivotal role in the forgiveness window these are the vital foundations: ✔️ Exercise (daily movement regulates the stress response) ✔️ Nutrition (whole foods stabilise mood + energy) ✔️ Sleep (7–9hrs is non-negotiable for healing) ✔️ Mindfulness (calm and stillness, breath + meditation presence bring you back into safety) And your Lifestyle Pillars also play a pivotal role in your recovery journey. These include: ⚠️ Alcohol ⚠️ Recreational drug use ⚠️ Excess caffeine ⚠️ Toxic relationships ⚠️ Toxic work environments ⚠️ Financial stress ⚠️ Unresolved trauma ⚠️ Disconnection / lack of community ⚠️ Social media addiction & tech overstimulation When you honour your core pillars — eating whole foods, moving daily, prioritising sleep, calming your mind you boost your ability to stay inside your window. That’s where your brain rewires, your anxiety softens, and your burnout begins to fade. But when these pillars in conjunction with the lifestyle pillars slip, you get pushed outside the window… and the symptoms return: exhaustion, overwhelm, panic, irritability, brain fog, emotional volatility. Your job is simple: Create a life that keeps you inside the forgiveness window more often than not. Recovery isn’t luck it's structure, consistency, and self-respect. You deserve to live inside the window that’s where your strongest, calmest, happiest self exists.and your complete recovery begins

Ok, here is a heavy hitting topic of conversation but one that needs to be had! Recreational drugs like cocaine, marijuana and methamphetamines overstimulate the brain and disrupt the nervous system, two things burnout and anxiety can’t afford. Healing and drugs DO NOT MIX! What feels fun in the moment often triggers days and weeks of anxiety, depletion, and emotional instability afterward.Your recovery is too important to compromise! In my personal opinion and having been there and done that, steer clear of drugs at all costs your mind and body will thank you for it 🙏🏼 I would love to hear about your experiences and your thoughts on this controversial topic

Every notification in your life is a tiny stress trigger. Your nervous system doesn’t know the difference between danger and a ping. We need to start turning off what doesn’t serve us. For years I have had my phone on silent and no vibration because i knew it wasn't serving my anxiety. I took control of my notifications years ago, especially my work emails, these can really drain the mental battery and keep you on edge! Which tech notifications do you need to control because they aren't serving your mental wellbeing?