Your Top Stress and Burnout Questions Answered by Expert Patricia Bannan

Thanks to everyone who submitted questions for our special Q&A with guest expert Patricia Bannan, MS, RDN. We’re excited to share her answers with you!

April is National Stress Awareness Month — a time to pause, take a breath, and explore how we can better support our well-being in a world that often feels overwhelming.

Stress is a natural part of life, but chronic stress — especially the kind that builds from caregiving, constant busy-ness, or emotional overload — can quietly wear down both our physical and mental health. At Fully Mediterranean, we believe food is more than just fuel. It’s comfort, connection, and, when approached intentionally, a powerful form of self-care.

That’s why we’re so excited to bring you this special Q&A with Patricia Bannan, MS, RDN, a nationally recognized dietitian, speaker, author, and founder of Wellness Intelligence™. Patricia blends evidence-based nutrition with practical lifestyle tools to help women move from burnout to balance — one small step at a time.

Thanks to everyone who submitted questions! In this Q&A, Patricia shares thoughtful, real-life strategies for:

• Coping with caregiver stress and emotional overload

• Beating the afternoon energy crash (without the sugar roller coaster)

• Nourishing your body to support mental resilience and immunity

• Building a meal prep rhythm that doesn’t feel like another chore

• Sleep-supportive snacks and nighttime habits to calm a busy mind

And a recipe from her book: Sheet Pan Salmon, Fingerling Potatoes & Asparagus with Citrus Miso Sauce

Whether you're feeling maxed out or just looking to reset, we hope Patricia’s tips offer you some peace, encouragement, and tangible next steps.

Patricia Bannan, MS, RDN, is a nationally recognized registered dietitian nutritionist, holistic wellness coach, speaker, and healthy cooking expert whose captivating communication style has inspired millions to eat and live well. Her 2,000+ media interviews span television shows like The TODAY Show and CNN, as well as major publications including Time, People, Shape, and The Oprah Magazine. She authored the award-winning book "From Burnout to Balance" and holds a professional chef certification. In 2024, Patricia established Wellness Intelligence™, a transformative approach helping career-driven women shift from chaos to calm in minutes a day.

Here are some of the top questions you submitted, along with Patricia’s insightful and practical advice!

Q&A Highlights:

Q: My son-in-law has brain cancer and my daughter is taking the brunt of everything. She is at her wits' end and I am stressed about her and her health.

Patricia’s Answer:
This is an incredibly difficult situation for everyone involved, and I deeply appreciate you sharing this. When a loved one steps into the role of caregiver, they frequently neglect their own health, which can result in caregiver burnout—a condition with emotional, physical, and psychological impacts.

What you're experiencing is known as the ripple effect of stress. While your daughter is dealing with the acute pressures of caregiving, you're simultaneously experiencing the secondary caregiver stress—emotional strain experienced by those supporting a caregiver. Both deserve attention.

For your daughter, small but consistent acts of support can be especially helpful right now. Rather than saying "let me know if you need anything," offer specific help: "I'm bringing dinner Thursday" or "I'll sit with him for two hours this weekend so you can rest." Creating these small pockets of recovery time is valuable when someone can't step away completely.

Being aware of when additional resources might be needed is also important. Watch for signs that your daughter may benefit from professional support—like persistent anxiety, sleep disturbances, or neglecting her own medical needs. Caregiver support groups and counseling services specifically for cancer caregivers can provide specialized assistance. Sometimes, when you gently suggest these resources by saying "I've found a resource you may find helpful, would you like me to share it with you?", it allows her to choose what is best for her and can open the door to additional support.

As for yourself, acknowledge that your stress is valid. Supporting someone through crisis requires resilience, and that includes tending to your own needs. Small, consistent self-care strategies—whether it's a short walk, a nourishing meal, or a brief moment of stillness—helps to sustain your capacity over time.

Q: I always crash in the afternoon and end up reaching for something sweet. What are some better ways to boost my energy and focus?

Patricia’s Answer:
Afternoon energy crashes are common and typically tied to blood sugar fluctuations, hydration status, or natural circadian rhythm dips. When you reach for something sweet, you're intuitively trying to raise your blood sugar quickly—but this often leads to another crash shortly after. The result? A blood sugar roller coaster that leaves you feeling even more drained.

To support sustained energy and mental clarity, consider the following strategies:

• Rethink your lunch: Incorporate protein, healthy fats, and fiber. For instance, a sandwich with turkey (protein), avocado (fat), and whole grain bread (fiber) provides balanced fuel.

• Pre-plan your afternoon snack: Opt for nutrient-dense choices combining protein and fiber, such as Greek yogurt with berries, hummus with vegetables, or an apple with nut butter.

• Stay hydrated: Sometimes fatigue is due to mild dehydration. Have a full glass of water before reaching for a snack, as thirst is often misinterpreted as hunger.

• Assess caffeine timing: Consuming caffeine too late in the day can result in a rebound crash. Limiting coffee intake to the morning may help.

• Incorporate movement breaks: Even brief physical activity—such as a five-minute walk—can enhance circulation and increase alertness more effectively than sugar.

• Connect with nature: A quick step outside for fresh air and natural light can reset your circadian rhythms and boost focus. Studies show even viewing natural scenes or plants can reduce mental fatigue and improve concentration when afternoon energy dips.

Ultimately, consistent energy is best supported by a consistent nutrition pattern and lifestyle rhythm rather than temporary stimulants.

Q: Lately, I've just felt really drained and overwhelmed. Are there certain foods or nutrients that can actually help with stress or burnout?

Patricia’s Answer:
Persistent feelings of fatigue and overwhelm are hallmark symptoms of chronic stress or burnout. While a nutritional intervention cannot address all root causes, diet plays a critical role in supporting physiological resilience.

When under sustained stress, the body depletes specific nutrients at a faster rate. Replenishing these can help regulate the stress response system:

• Magnesium: Often depleted during stress, magnesium also supports muscle relaxation and nervous system balance. Key sources include leafy greens, beans, pumpkin seeds, and avocados.

• B vitamins: These “energy vitamins” are critical for nervous system support. Specifically, B6 and B12 support mood regulation and nervous system resilience. Incorporate whole grains, eggs, legumes, and nutritional yeast.

• Omega-3 fatty acids: Known to modulate inflammation and support brain health, these can be found in fatty fish, walnuts, flaxseeds, and chia seeds.

• Vitamin C: Essential for adrenal function during stress. Include citrus fruits, bell peppers, and berries.

• Vitamin D: Plays a role in immune and mood regulation. Food-based sources like fatty fish (salmon, sardines), egg yolks, mushrooms exposed to UV light, and fortified foods such as milk alternatives and cereals.

Additionally, eating patterns matter. Irregular meals or excessive reliance on caffeine and sugar may increase physiological stress. Regular, balanced meals and snacks serve as the nutritional foundation for restoring mental and physical stamina.

Q: I know meal prepping would make my week easier, but I just can't seem to get into the habit. Do you have any tips for getting started without it feeling like a huge project?

Patricia’s Answer:
The all-day weekend meal prep sessions often portrayed on social media can be intimidating and unrealistic. In practice, sustainable meal planning should reduce—not add to—stress. Within the Wellness Intelligence™ framework, I help clients develop simple systems tailored to real-life constraints.

Here’s a practical approach to begin:

1. Identify Power Cooking Days: Choose 2–3 days a week when you can reasonably cook. For many, Sunday, Tuesday, and/or Thursday offer a sustainable cadence.

2. Implement Double-Duty Cooking: Select recipes that yield multiple meals. For example, roast chicken and vegetables on Sunday, then repurpose the leftovers for Monday’s chicken wraps or salad bowls.

3. Plan for Easy Nights: Incorporate “Planned-Overs,” quick-assembly meals (such as pre-cooked protein + microwaveable grains + prewashed greens), or pre-vetted healthy takeout options.

Create a 5-Minute Backup Plan: Stock pantry staples (such as jarred pesto, canned beans, pasta) and freezer ingredients (such as frozen peas, tortillas) for a reliable fallback meal. Examples include bean and cheese burritos or pesto pasta with frozen peas—meals that come together quickly but still offer nourishment.

This structure alleviates decision fatigue and enhances consistency, making mealtime feel more manageable—even on your busiest days.

Q: I always seem to get run down when I'm stressed. Is there anything I can eat to help support my immune system during those times?

Patricia’s Answer:
Chronic stress elevates cortisol levels, which, over time, can suppress immune function. Nutritional strategies aimed at supporting immune resilience during these periods are essential.

Consider focusing on the following:

• Protein: Immune cells require amino acids to function effectively. Include high-quality sources like poultry, fish, legumes, tofu, yogurt, or eggs in each meal.

• Gut health: Approximately 70% of the immune system is located in the gut. Include fermented foods such as kefir, sauerkraut, or kimchi, along with prebiotic-rich fiber from vegetables and whole grains.

• Antioxidants: Phytonutrients from colorful produce help neutralize oxidative stress. Aim for a variety—citrus fruits, berries, leafy greens, and cruciferous vegetables.

• Zinc: Essential for immune cell development. Good sources include pumpkin seeds, legumes, shellfish, and fortified cereals.

• Vitamin D: Plays a regulatory role in immune function. Fatty fish, fortified dairy or non-dairy alternatives, and egg yolks are reliable food sources, particularly when sun exposure is limited.

Equally important is maintaining consistent eating patterns. Restrictive diets, skipped meals, and inadequate hydration increases physiological strain and reduce the body’s defense capacity.

Q: When I'm stressed, I have a hard time winding down and falling asleep. Are there any nighttime snacks or calming routines you recommend?

Patricia’s Answer:
Sleep disturbances are among the most common symptoms of chronic stress. Poor sleep, in turn, amplifies the body’s stress response. Addressing both nutrition and behavioral cues can help restore more restful sleep.

Supportive snack options include:

• Half a banana with a teaspoon of almond butter

• A handful of tart cherries (a natural melatonin source) with a few walnuts

• A small bowl of oatmeal with cinnamon

• A cup of warm milk or non-dairy milk with a teaspoon of honey

These combinations supply calming complex carbs and a touch of protein—just enough to support sleep-promoting hormones. Tryptophan-rich foods (like milk, oats, and turkey) also support the body’s production of serotonin and melatonin—key hormones in the sleep cycle.

Additional recommendations:

• Avoid caffeine after midday, including hidden sources such as chocolate and some teas

• Limit alcohol intake, which may initially promote drowsiness but disrupts sleep quality

• Finish larger meals 2–3 hours before bedtime to avoid gastrointestinal discomfort

Establishing an evening wind-down routine is also critical. Consider implementing a “digital sunset” to reduce blue light exposure, and adopt a brief, consistent ritual—such as stretching, deep breathing, or journaling tomorrow’s tasks—to cue your body that it’s time to transition into rest.

PURPOSEful next steps: 

We hope these answers help you feel more confident and prepared when dealing with stress.

1. Ready to move from stress to calm?
   If these strategies resonated with you, Patricia invites you to explore Wellness Intelligence™—her transformative approach designed to help career-driven women shift from chaos to calm in minutes a day.

   Unlike one-size-fits-all programs, Wellness Intelligence™ combines nutrition expertise with science-backed strategies across six key pillars: Nutrition, Sleep, Mindfulness, Community, Movement, and Play—all tailored to fit your real life.

   

   💛 For individuals, Patricia offers one-on-one and group coaching programs designed especially for busy professional women looking to build sustainable, personalized wellness habits.
   
   💛 For organizations, her corporate wellness programs support the well-being of female employees through virtual and in-person workshops, wellness days, and speaking engagements—helping reduce burnout, boost productivity, and improve long-term health outcomes.
   

   Learn more at MyWellnessIntelligence.com or connect with her directly at mywellnessintelligence.com/connect to explore how small, consistent strategies can transform your response to stress and elevate your well-being.
   

2. Try Patricia’s Sheet Pan Salmon, Fingerling Potatoes & Asparagus with Citrus Miso Sauce

   

   Recipe excerpt from my book, From Burnout to Balance: 60+ Healing Recipes & Simple Strategies to Boost Mood, Immunity, Focus & Sleep, copyright © 2022 by Patricia Bannan. Recipe used by permission of Rodale Books, an imprint of Random House, a division of Penguin Random House, LLC, New York. All rights reserved. Order your copy today!

Ingredients

• 1 pound fingerling potatoes, halved lengthwise

• 3 tablespoons extra-virgin olive oil, divided

• 1/2 teaspoon sea salt, divided

• 1 bunch asparagus (12 ounces), ends trimmed

• 1 1/2 cups sugar snap peas (optional)

• 4 petite (4- to 4 1/2-ounces each) salmon fillets with skin

• 1/4 teaspoon freshly ground black pepper

Spicy Citrus Miso Sauce

• 1/3 cup fresh orange juice

• 1/4 cup fresh lime juice

• 2 tablespoons white miso paste

• 1 tablespoon extra-virgin olive oil

• 2 teaspoons maple syrup

• 1 large garlic clove, minced

• 1/4 teaspoon sea salt

• 1 small serrano chili, extra-thinly sliced crosswise

Garnish

• 1/4 cup packed small fresh cilantro leaves with tender stems

• 1 lime sliced (optional)

Directions

1. Arrange racks in the upper and lower thirds of the oven and preheat to 400°F.

2. On a large rimmed sheet pan lined with parchment paper, toss the potatoes with 1 1⁄2 tablespoons of the olive oil and 1⁄4 teaspoon of the salt. Arrange the potatoes cut-side down and roast on the upper rack until golden brown, about 25 minutes.

3. Flip over the potatoes and push them to one side of the pan. Then place the asparagus spears, snap peas (if using), and salmon fillets (skin-side down) on the other side of the pan. Brush the vegetables and salmon with the remaining 1 1⁄2 tablespoons of olive oil and season with the remaining 1⁄4 teaspoon of salt and the pepper. Bake on the lower rack until the fish is just firm in the center and flakes with a fork, and the vegetables are bright green and tender, 18 to 20 minutes.

4. Meanwhile, prepare the sauce. Whisk together the orange juice, lime juice, miso, olive oil, maple syrup, garlic, and salt in a small bowl until the miso has dissolved. Stir in the chili. Set aside.

5. Arrange the salmon and veggies on a platter. Spoon half of the spicy citrus miso sauce over the warm salmon and veggies. Top with the cilantro and lime slices (if using). Serve with the remaining sauce on the side.

   
   Note: Sauce will last in an airtight container in the refrigerator for up to a week.

Get connected with Patricia- follow her on Instagram and LinkedIn for valuable tips, recipes, and stress/ burnout insights.