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How To Get Yourself Out Of A Rut And Avoid Burn Out

Avoid Burn Out

If you feel like you haven’t really been ‘living’ this year but have rather just been ‘existing’, plodding along with your daily life, waiting for things to change, then you’re not alone.

It’s hard to believe that it’s almost the end of the year! But after months of following the same routine and trying to stay motivated, getting ourselves to the end of the year with energy and a positive attitude might be looking a little unlikely.

In a survey conducted by the ONS, it was reported that four in five adults felt that the coronavirus had affected their wellbeing.

Experiencing burnout, or feeling stuck can also lead to fatigue, which research shows can negatively impact on productivity at work, leading to a cycle of lack of energy and lack of motivation.

If you’re feeling stuck in a rut, fatigued or stressed, here are a few of Spatone®’s top tips to pick yourself up again.


Nutrition plays an important role in energy release and ‘quick fixes’, takeaways and coffee can contribute to a repetitive cycle of tiredness and unhealthy habits. Understanding how our body works and how food fuels us can have a great impact on how we feel every day, getting us from sunrise to sunset without feeling that dreaded afternoon slump.

Carbohydrates, our main energy source, are converted into glucose (sugar) and are used by the body to provide energy. 

Various other vitamins and minerals are also key in providing energy, such as iron, magnesium and B vitamins. If you are struggling to figure out what it is you need, maybe try a food diary app for a day or two to give you an idea of what you have been eating and what you might be lacking.

If you find you are struggling to get certain minerals or vitamins from your diet, you could also try a food supplement.

As iron contributes to the reduction of tiredness and fatigue, making sure you are getting sufficient amounts from a balanced diet is essential if you want to stay energised and motivated.

Spatone® is a natural liquid iron supplement and is suitable for anyone above the age of 2, including vegans and pregnant women.Note that if you are pregnant or breastfeeding, you should consult a healthcare professional before using food supplements.

Try something new every day

Though the feeling of being burnt out often happens when we are trying to do too much, it is often because we’re doing too much of the same thing and end up feeling stuck.

Try keeping your days exciting and diverse by trying something new every day. Whether that’s going for a walk down a different street, trying yoga for the first time, or buying a different type of vegetable at the shops, push yourself to think of one new thing, however big or small, that you can do every day.

Keep yourself accountable, journal, track your moods and write down each new thing you try.


It may seem obvious but staying active is one of the most important things you can do to feel more energised and motivated.  It gets the heart rate up, increases oxygen in the blood and releases endorphins, which all help increase energy. 

Exercise also boosts the production of serotonin, known as the happy hormone. However, make sure you don’t overdo it as you could fatigue your muscles – recovery and eating enough are just as important.


Allow yourself to rest! Though exercising, paying attention to your nutrition and trying new things can help you get out of a rut, if done excessively, it may contribute to your sense of burnout.

Listen to your body and allow yourself to have some ‘off days’, stay in bed a little longer, skip a workout if your muscles are sore or you just really don’t want to, give your body some love and relax.

Spatone liquid iron contains natural, iron rich water sourced from Snowdonia National Park. The iron in Spatone can help maintain iron levels whilst causing fewer of the unpleasant side effects often experienced with conventional iron food supplements.

Generally, iron is a difficult mineral for the body to absorb, however the iron naturally present in Spatone comes in liquid format and is easily absorbed, with up to 40% bioavailability, compared to 5- 15% from food and 10% from other iron food supplements.

Spatoneis available in two variants: Spatone Original natural iron rich water and Spatone Apple with Vitamin C. This combines the iron rich water with apple concentrate and Vitamin C which helps with the absorption of iron. Vitamin C also contributes to the normal functioning of the immune system as well as contributing to a normal energy yielding metabolism and a reduction of tiredness and fatigue.

Available in 14 and 28 Day packs, Spatone is packaged in convenient single-use sachets, ideal for on-the-go use. Spatone and Spatone Apple 28 Day are available from Boots, Holland & Barrett and priced at £11.49 and £12.49 respectively. Spatone 14 Day and Spatone Apple 14 Day are priced at £6.99 and £7.99 respectively.

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*It is important to follow a varied and balanced diet and healthy lifestyle. Food supplements should not be used as a substitute for a healthy and balanced diet.

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