A Holistic Mental + Emotional Cleanse for Burnout and Busy Lives

There are times when you might be highly productive, but mentally overwhelmed. You also might be caring for everyone else, while quietly carrying too much yourself. Between our mental to-do lists, things we may be worried about, and all the other forms of thinking we require of our brains, we can easily reach our mental capacity.

 When that happens, overwhelm and burnout set in, which also affects our emotions, leading to irritability, fatigue, and even feelings that you’re not enough.

A mental and emotional cleanse is about creating space in your body, your mind, your environment, and your life, so you can return to balance.

This guide offers a holistic reset using simple, supportive practices you can integrate at home, outdoors, or through intentional wellness experiences.

What is a Mental + Emotional Cleanse?

A mental and emotional cleanse focuses on regulating the nervous system, releasing mental clutter, processing emotion, and restoring a sense of internal order.

It’s literally about intentionally doing less.

The best results come when the body feels safe, the mind feels organized, and the environment supports a calm state.

Step One: Regulate the Nervous System (Body First)

Mental clarity begins in the body. When the nervous system is overstimulated, the mind cannot fully settle, no matter how much you “think it through.”

Start by signaling safety and slowing the stress response:

• Breathwork: Slow nasal breathing, extended exhales, or box breathing

• Meditation: Short, consistent sessions focused on breath or body awareness

• Yoga: Gentle flows, yin, stretching, or intuitive movement

• Sound baths: Frequencies that calm the nervous system and quiet mental noise

• Heat therapy: Sauna or infrared sessions to promote relaxation and release

• Walking: Slow, intentional walks, especially outdoors, to regulate the nervous system, lower cortisol, and gently clear mental noise

  
  

These practices help shift the body out of fight‑or‑flight and into restoration.

Each morning I begin with a 15-minute breathwork and meditation while I drink hot lemon water. Within just a couple of minutes, I can feel a noticeable shift in my mental and emotional state. I feel more present, calm, and my thoughts start to slow down.

Step Two: Release Stress Through Movement + Touch

Stress isn’t just emotional; it’s physiological and needs a physical outlet.

Support release through:

• Stress‑relief exercise: Running, walking, strength training, or movement that helps discharge tension

• Spa treatments: Massage, facials, bodywork, and rituals that use touch to ground the body and also release tension.

  
  

Movement releases stored stress hormones, and touch restores a sense of safety and connection. Both are powerful tools for emotional regulation.

The transformation is truly amazing to see how restored our guests feel after a rejuvenating sauna session paired with a refreshing facial or relaxing massage. It becomes evident how much you “needed” your session once you see the difference in how much lighter you feel.

Step Three: Clear Mental Clutter (Get It Out of Your Head)

When thoughts loop endlessly, it’s often because they’re asking to be acknowledged, not necessarily solved internally.

Mental cleansing requires externalizing what’s crowding your mind.

Try:

• Brain dumping: Write everything down without organizing or editing

• Journaling: Process emotions, reflections, or fears freely

• Writing goals and to‑do lists: Transfer responsibilities out of your head and onto paper

The goal isn’t productivity with this; it’s just relief from getting the thoughts out of your head and down onto paper.

Once thoughts are written down, the mind naturally quiets.

This is a big one for me. As an entrepreneur and mom of very active twin tween girls, I have a lot going on mentally. There is so much to keep track of and remember that if I don’t simply write things down, not only is my brain completely overwhelmed, but I easily forget things. When I start noticing feelings of overwhelm, I will remember to do a brain dump, and it will instantly make me feel better.

Step Four: Support Emotional Processing (With Help When Needed)

Emotional cleansing doesn’t mean handling everything alone.

Support may include:

• Therapy or counseling to process deeper emotional patterns

• Meditation or breathwork when emotions surface

• Somatic practices that allow emotion to move through the body

• Health coaching to identify stress triggers, lifestyle habits, and emotional patterns, and to create realistic, supportive changes that improve mental and emotional well-being

  
  

If emotion arises, allow it without judgment or story. Release often comes before understanding.

I look at therapy, meditation, or health coaching the same way I look at yoga blocks. I know, it might sound like a strange analogy, but if you practice yoga, it makes perfect sense.

When you’re in a yoga pose working toward a deeper stretch or better balance, a block isn’t a sign of weakness. It’s a tool that provides support, helps you access the pose more fully, and allows you to achieve more than you could on your own.

Supporting yourself in life works the same way. Therapy, meditation, and health are tools. And when you use the support available to you, you’re often able to feel better, go deeper, and live more fully than if you tried to do everything alone.

Step Five: Clean Up Your Space (Cluttered Space, Cluttered Mind)

Your environment directly impacts your mental state.

Visual clutter keeps the nervous system subtly alert.

Support clarity by:

• Decluttering areas you see daily (bedroom, desk, kitchen)

• Creating open, calm visual spaces

• Letting go of items that carry stress or excess

A lighter space often leads to a lighter mind.

As a mom, I know how challenging this can be. A few simple things that have really helped me are using baskets to organize and keeping one large basket for a quick “sweep” of the house; anything out of place goes into the basket, which I sort through later.

This alone instantly makes the house feel more put together.

Fluffing pillows and folding blankets on the couch is another small reset that makes a big difference. I also have a bi-weekly house cleaner, which is a necessity in my home for maintaining consistency. Lastly, keeping all-natural cleaning wipes on hand for quick touch-ups and adding fresh flowers are easy ways to keep the space feeling fresh, calm, and elevated.

Step Six: Nourish Mental + Emotional Health Through Food

What you eat influences mood, energy, and emotional stability.

Support mental clarity with:

• Clean, whole foods

• Balanced meals that stabilize blood sugar

• Hydration to support cognitive function

• Reducing inflammatory foods that impact mood and energy

We don’t believe nourishment is about restriction. Everyone is different, so it’s about supporting how you want to feel.

Again, this takes some intentional focus, but for me, it’s a non-negotiable for my mental and emotional health. When I am eating whole, nutritious foods, I feel steadier, clearer, and more supported from the inside out. Some things that help me stay consistent when life is full are ordering groceries on busy weeks to pick up or be delivered and meal prep when possible, to have your week set up for the family with fresh, healthy, home-cooked options.

You can look at your mental and emotional cleanse as something you return to, not just complete once. Small, consistent practices really create the best results.

We love that you’re part of our community, choosing to care for your mind, body, and nervous system, not just your skin.