Mind, Body & Spirit

Take A Recovery Day: Overcoming Exhaustion

Exhaustion often gets the best of us. Maybe you’re coming off a crazy work run, or a wild and all-consuming family schedule. Whatever the cause for your exhaustion, know that it’s okay to feel down. Take a beat. Relax, recover, and slowly find your way back to being your best self.

Most important when facing exhaustion is how you deal with it. Do you let it get the best of you? Are you nasty to others? Are you mean to yourself? If so, turn down the negativity. Look at a day of exhaustion as a recovery day for your soul. Take it as a new opportunity to be your best YOU (at your worst). Here are some of my favorite tips for coming out on the other side of exhaustion stronger. 


Detox Tea

I highly recommend Detox Tea. It’s easy to make. You probably have all the ingredients in your pantry already. I make mine in an aluminum water bottle. This keeps it warm like a thermos and then I pour a little in my teacup at a time. 

Detox Tea:

  • 2 TBS of Apple Cider Vinegar
  • 1 TSP of Ginger
  • 1 TSP of Cinnamon
  • A pinch of Cayenne Pepper
  • A squeeze of Honey
  • A slice (or two) of lemon
  • Mix all this in your aluminum bottle and then fill the remainder of the bottle with boiling water. Once the lid is on give it a good shake then pour yourself a cup.

These ingredients are great for anti-inflammatory and keeping your immune system healthy. You can drink this every morning, but most especially when you’re trying to rejuvenate your body.

Detox Bath

My best friend taught me about Detox Bath’s a few years ago and I’m incredibly grateful for it because these baths are AMAZING for recovery. 

Detox Bath:

  • Fill the tub with hot water (a temperature comfortable for your body). 
  • Add 2 cups of Epsom Salt
  • 1 Cup of Baking Soda
  • ½ Cup of Apple Cider Vinegar
  • 1 TBS Ginger
  • Any oil of your liking
  • Light some candles
  • Put on some meditation music or jazz
  • Soak 20-30 minutes

Be sure to bring a tall glass or bottle of water with you because YOU WILL SWEAT. Hence the Detox.

Get Fresh Air

I know you’re exhausted, but fresh air is rejuvenating. Have coffee on your porch or on a park bench. Put down a blanket and watch the clouds move above you. My favorite thing on days of exhaustion is to take my dogs for a walk. Don’t bring your phone. Unplug and appreciate the nature around you.


If you don’t know how to meditate, no problem. YouTube has TONS of guided meditations. Type in guided mediation and pick a length to your liking – 5 mins, 10 mins, 20, or more. Meditation is so important when you’re exhausted because it helps settle your brain. It’s like putting your brain on a charger. If you’re new to meditation and thinking, well, I’m just not good at it. I can’t get my brain to settle. No worries. That’s normal. Like everything else in life, keep practicing. 

Be Gentle With Your Brain

If you’re exhausted give your brain a break. As a writer, I always find this challenging because I hate doing nothing or wasting potential writing time. Yet, when you’re exhausted, your work tends to be shit anyway. Instead of using your brain for work read a book or flip through your favorite magazine. It’s okay not to be on ALL THE TIME.

Exert Yourself

I know this goes against everything I’ve been saying about taking a day off, but hear me out. If you’re exhausted do a 20-minute yoga session on YouTube. Likely, your body could use a good stretch. Yoga not for you? Go for a walk or bike ride. If you can muster up the energy go for a short run. It will increase your endorphins and better prepare your body for a good night’s sleep.


I know it’s hard but step away from your phone. Closeout your email. Disconnect yourself from the rest of the world. In a life of constant communication, it’s one of the best free gifts you can give yourself. The benefits are priceless.

Escape Into A Book or Movie Marathon

I use my days of exhaustion as an opportunity to clear out my queue or to dive into a new novel that I can get lost in. I recently had a scary movie marathon on a recovery day. Perfect for the Halloween season. The Recovery Day before that I binge read “Where the Crawdads Sing.” Highly recommended. The point is to escape. Get away from your stresses if only for a day.

Get Some Sleep

I mean it! A solid eight hours, more if you can handle it. Your body heals and restores itself best while you’re unconscious. Try a guided sleep meditation when you lie down. Those things knock me right out.

Most importantly, never feel guilty for taking a recovery day. There’s a reason why they say on airplanes to put your mask on before helping others. You can’t help others unless you take care of yourself first.


Following a five-year stint in New York City, Ashley is now a Los Angeles transplant. Having grown up in rural Kentucky, Ashley is passionate to share self-care techniques used around the world and hopes to make them accessible to folks in rural communities. Ashley believes in gratitude, personal legends, and doing good. Aside from being a business leader in her professional life, Ashley is a novelist and freelance writer.

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