From Burnout to Balance: The Ultimate Guide to Easing Anxiety + Stress Naturally

If you’ve been feeling overwhelmed, stretched too thin, or like you’re running on empty... you’re not alone. Even though burnout has almost become expected these days—we can find ways to intentionally bring balance back to our minds and bodies.

We could all use a holistic plan to help keep us balanced naturally. That’s why I wanted to organize a checklist of sorts of practical, natural ways to support your nervous system, calm the mind, and create more space in your daily life. Whether you’re a caregiver, entrepreneur, mama, or just someone juggling a lot right now—this blog is for you.

1. Meditation + Breathwork

Mindfulness is all about recognizing when you’re overwhelmed and taking the space to pause. This is something I try to use daily with my kids. Just 10 minutes of daily meditation or intentional breathwork can shift your entire state—bringing your mind and body back to a calm place.

Deep breathing activates the parasympathetic nervous system, helping to even lower heart rate, reduce blood pressure, and ease muscle tension. A few techniques I love:

• Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for several rounds to calm anxiety and focus the mind.

• 4-7-8 Breath: Inhale for 4, hold for 7, exhale for 8. This is especially helpful before bed or during moments of stress.

• Sound Bath Videos: YouTube has some great sound bath videos which I love to put on during meditation or a sauna session.

  
  

At Citron, we often incorporate deep breathing and aromatherapy into our facial and massage treatments to calm the nervous system. Whether you’re in a peaceful space at home or relaxing in our infrared sauna, adding these simple techniques can help you deepen your relaxation and ground you. Creating space for stillness—especially when paired with soothing heat and healing rituals—is a great way to get grounded.

2. Nourish with Whole, Mood-Boosting Foods

When we are stressed, our bodies crave comfort—but the sugar and caffeine only make anxiety worse. Try to incorporate foods that nourish your brain and body like leafy greens, omega-3-rich fish, berries, turmeric, and magnesium-rich seeds. Prep veggies and other whole foods ahead of time so you can easily grab and go.

3. Set Aside Time for Rest and Relaxation

Overcommitting yourself is a quick way to burnout. Schedule rest and relaxation just like you would schedule work and other commitments. Block off a weekly sauna session, an evening for a quiet steam bath with essential oils, a monthly (or weekly) massage or facial, or a simple walk outdoors.

Prioritizing time for stillness and rejuvenation helps you show up more fully for

everything else.

4. Nature Immersion (aka Forest Bathing)

The Japanese practice of Shinrin Yoku, or forest bathing, is the art of immersing yourself in nature with a mindful presence. Even a 20-minute walk outside can lower cortisol, boost your mood, and help you reconnect with yourself.

If you can, pair your spa visit with time outdoors afterwards—letting nature and nurturing treatments work together for holistic wellness.

5. Move Your Body to Move the Stress

Exercise is one of the best natural stress relievers. It boosts endorphins, increases circulation, and helps with mental fog. Whether it’s yoga, dancing to Zumba in your living room with your kids (or by yourself!), or a brisk walk—movement moves stagnant energy.

At citron, our private infrared sauna sessions paired with massage are a great addition to your exercise routine—supporting detox, and reducing inflammation and tension, while giving your muscles time to restore.

6. Deep, Restful Sleep

Sleep is where your body repairs, your mind resets, and your nervous system calms. If you’re short on rest, your stress hormones can skyrocket. Create a calming bedtime routine: dim lights, warm herbal tea, a simple soothing skincare ritual with a steamed towel, and maybe a few drops of lavender on your pillow.

7. Journaling & Gratitude Practices

Getting your thoughts out of your head and onto paper is a great way to ease anxiety. Journaling offers a safe space to reflect, and release tension. Including a daily gratitude list helps train your mind to seek joy—even in small things. I like to journal right after I meditate in the morning and process anything that might have come up.

Writing down three things you’re grateful for each morning is a small thing that creates big inner results!

8. Infrared Sauna Therapy

Infrared heat penetrates deeply into your muscles and tissues, helping to release stored tension, promote circulation, and support detoxification. But beyond the physical, infrared therapy boosts mood, improves sleep, and even promotes collagen production for glowing skin.

Our private infrared sauna sessions paired with our massage and facial treatments are a whole-body ritual that rejuvenates inside and out.

9. Laughter as Medicine

Don’t underestimate the power of a good laugh. It reduces cortisol, boosts immune function, and instantly shifts your mood. Watch a good comedy, send a friend a funny meme, play a game, and laugh as often as possible. Your nervous system will thank you.

10. Hydrotherapy + Aromatherapy

A warm bath with essential oils like lavender or eucalyptus is one of my favorite ways to calm the body and mind. Water has been used for centuries to heal, cleanse, and relax.

At citron, our massage and facial rituals include aromatic steamed towels to incorporate hydrotherapy and custom-blended essential oils to deepen relaxation. Creating full-sensory experiences helps your whole body to unwind and exhale.

11. Restorative Massage

There’s nothing quite like the wellness effects of massage. Whether you’re carrying tension in your shoulders, jaw, or your soul, massage can help you release it.

We offer restorative treatments like hot stone therapy, aromatherapy massage, and integrative relaxation bodywork to help you melt into deep rest and come back to yourself. These are rituals designed to soothe your nervous system and support whole-body wellness.

And if you’re craving the stress-relieving benefits of touch but prefer a facial, you will be pleasantly surprised- our facials include extensive massage, aromatic steamed towels, and calming rituals that blend health, beauty, and relaxation into a deeply relaxing and healing experience. Many of our guests say they leave feeling just as emotionally recharged as they do physically glowing.

12. Cultivate a Mindful Lifestyle

Mindfulness at its best is a way of living through slowing dow, tuning in, and making space for joy, beauty, and breath throughout your day.

Whether it’s prepping nourishing meals, journaling, walking in nature, or visiting the spa once a week—it’s your regular routines that create your wellness foundation.

13. Creative Expression

Painting, dancing, writing, playing an instrument, gardening, cooking—whatever your outlet, creativity soothes the nervous system and helps healthily process emotions. It doesn’t have to be “good”, it just has to feel good.

You don’t need to do all of these at once. Pick one or two that appeal to you and start there.

Whether it’s a walk in the sun, a restorative massage, or simply sitting still for five minutes with your breath—you have the power to shift from burnout back to balance.

And we’re here to support you!

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