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In this week’s newsletter

The Burnout Doctor book launch is getting closer!

6 proven micro-rest strategies that even the busiest of mums can use to stop rest feeling like more work

Catch up:

This week has been a very exciting one as my book publication date gets closer!

We announced details of my book launch, which is going to be held at BookHaus in Bristol on Tuesday 28th January 6pm-8pm. Tickets are £6 and this includes a free drink and £2 off the book! If you’re local to Bristol you’d be very welcome to join us- click here to book your tickets.

I also had an interview in the Sunday Times published today. I did the interview before Christmas, so it has been a long and somewhat nervous wait to see it in print. What an honour and a privilege to be able to share my story with a broadsheet paper. I had to buy a physical copy of the paper to read it as the website is paywalled (side note- since when did newspapers cost £4.50?!!), but if you have a subscription you can read the article online here. I talk in depth about the circumstances which lead to my burnout, and exactly what I did to overcome it.

Now onto the focus of today’s email, which is all about how to relax:

Becoming A Phoenix, Part 9

Ever tried to relax, only to find yourself stressing about how to relax? Sitting on the couch turns into a mental to-do list marathon: Am I doing this right? Should I be reading a self-help book? Meditating? Marie Kondo-ing my sock drawer instead of watching reruns of Schitt's Creek*?

If you've been there, you’re not alone. Modern mums—especially those of us juggling careers, kids, and that magical unicorn we call “me time”—tend to make rest feel harder than work. We know we need it. But when we finally get the chance, it feels unproductive, indulgent, or worse... just plain impossible.

Let’s unpack that, shall we?

^{*watching Schitt’s Creek is NEVER a waste of time!!}

When rest feels like work

Social media has sold us a completely warped idea of rest. I know because I spend enough time on it! Self-care marketing tells us that “proper” rest means spa days and luxury holidays. For the majority of us who cannot access this type of rest, then we are supposed to be engaging in the perfect morning routine featuring green juice, yoga and journaling- in full makeup and Lululemon, and after a 5am start to be super productive and wholesome. Standards of rest have become incredibly value-laden and inappropriately aspirational and inaccessible.

But true rest? It’s not about aesthetics, or doing it the way the internet tells you to. It’s about nervous system recovery.

Why it’s so hard to relax

Our brains and stress hormones are wired to keep us alive, not to let us chill. Stress isn’t just a mental feeling; it’s a whole-body response where your nervous system goes into overdrive to handle whatever threat it perceives- even if that treat is an email. If you don’t actively shift gears, your body stays stuck in “fight or flight,” even during “downtime.”

Translation: scrolling Instagram or binging Netflix might feel relaxing in the moment, but if your mind and body are still on high alert, it’s not real rest.

The surprising ways stress sticks around

Stress isn’t just about that tough meeting or your toddler’s latest Picasso-on-the-walls moment- which feel difficult in the moment, but is short lived. Chronic/long term stress and burnout can:

• Keep your heart rate and blood pressure elevated.

• Mess with your sleep, digestion, and immune system.

• Make you feel foggy, cranky, and exhausted—even when you’ve “done nothing all day

Ignoring it doesn’t make it disappear.

What true rest looks like

The good news? Rest doesn’t need to look like a spa day. It just needs to signal to your body: Hey, it’s safe to relax. This kicks in your parasympathetic nervous system (aka “rest and digest mode”) and lets stress start to melt away.

I know it’s difficult to find the time to rest, and to do it well. So here are some science-backed micro-rest strategies to try:

1. The 5-minute reset: Sit down, close your eyes, and breathe deeply. Inhale for 4 counts, hold for 4 counts, exhale for 6 counts. Bonus points if you do this outside or somewhere quiet.

2. Intentional movement: Rest isn’t just stillness. A gentle walk, slow stretches, or even dancing in your kitchen can help your body release pent-up tension. Mindful walking is a great way to do this.

3. Boundaries with your phone: Try a “tech timeout”—15 minutes with no scrolling, notifications, or email-checking. Use the time to journal, sip tea, read or just stare out the window. If you struggle to step away from your phone, change your settings so that it goes black and white. This is a simple but effective way to feel less satisfied with scrolling, so you feel motivated to do something else.

4. A sensory pause: Engage your senses to anchor yourself in the moment. Light a candle, listen to soothing music, or hold something soft and comforting (like a cozy blanket).

5. Nap without guilt: If you can grab 20 minutes of sleep, great. If not, just lie down and rest your eyes—your body will still thank you.

6. Complete the stress cycle to signal to your body that your work stress is over and it’s time to relax. Learn more by watching my video on this here.

One more thing

Rest isn’t about doing more; it’s about being kind to yourself. Some days, the most productive thing you can do is nothing at all. And that’s not just okay—it’s necessary.

What’s one micro-rest strategy you’ll try this week? Reply and let me know—I’d love to hear how it works for you.

Here’s to resting smarter, not harder.

Have a wonderful week,

Claire

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