Adrenal Fatigue: Recognize the Signs and Recover in 7 Steps

Many people and also expats, digital nomads and travelers struggle with vague complaints: always feeling tired, finding it hard to get out of bed, becoming irritable quickly, or never really recharging their batteries. Often, this is dismissed as “just being busy” or “part of modern life,” but sometimes there’s more going on: adrenal fatigue – also known as an adrenal blockage.

Your adrenal glands are small glands located on top of your kidneys. They produce hormones like cortisol and adrenaline, which help you cope with stress, regulate your energy, and keep your body in balance. Think of them as the superheroes of your stress system: always ready to jump in when needed.

But what happens when these superheroes have to work too hard for too long?

Symptoms of adrenal fatigue

When your adrenal glands become exhausted, you’ll notice it throughout your entire system. Common symptoms of adrenal fatigue include:

• Feeling tired all day, no matter how much you sleep.

• Becoming more irritable or emotional.

• Struggling to cope with stress or unexpected situations.

• Craving sugar, coffee, or energy drinks just to get through the day.

In short: your body is sending you a clear signal that it’s time to slow down and restore balance.

7 steps to recover from adrenal fatigue

The good news is: there’s a lot you can do yourself to support your adrenal glands and get your energy back. Here are 7 practical steps you can start today:

1. Get more sleep

   • Aim for 7–9 hours each night.

   • Stick to consistent bedtimes and wake-up times.

2. Take regular breaks

   • Schedule several short breaks during the day.

   • Breathe deeply, listen to music, or do nothing at all.

3. Eat healthy

   • Choose regular meals with plenty of vegetables, proteins, and healthy fats.

   • Avoid sugar spikes, too much coffee, and energy drinks.

4. Gentle movement

   • Walking, yoga, or stretching are perfect.

   • Save high-intensity workouts for later if you’re really depleted.

5. Reduce stress

   • Identify your biggest stressors and tackle them step by step.

   • Breathing exercises or meditation help calm your nervous system.

6. Support your body

   • Stay hydrated and eat at regular times.

   • Supplements can help, but start with nutrition, sleep, and rest.

7. Holistic support

   • Want to go deeper and speed up your recovery from adrenal fatigue? As a classical homeopath, I can help you find the remedy that best supports your adrenal glands and your overall system. You can book an online consult