In 2020, Tracey’s* working life came to a halt. After years of managing a high-pressure workload, limited support, and challenging workplace dynamics, she was burnt out – to the point that she had to leave her job. The impact across her life was significant: disrupted sleep, heightened anxiety, and ongoing fatigue. Over time, Tracey lost confidence in her ability to return to the workforce.
Fast forward to four years later, and Tracey was referred to Caitlin, our exercise physiologist based in Tasman/Marlborough, New Zealand. She was to be one of the first to embark on the Headstrong Program, our newest 12-week fixed fee program designed to support mental health recovery.
Physically Well But Battling Fatigue
Before starting the program, Tracey had already made changes to her diet, implemented sleep hygiene practices, and maintained regular physical activity. Physically, her initial assessment results were encouraging.
However, as with most clients with mental ill health, Tracey’s main challenge wasn’t physical capability—it was managing stress and energy. She reported regular fatigue after mentally draining situations, stiffness in her neck and shoulders, and a pattern of pushing herself too far, only to face days of exhaustion afterward. Her goal was clear: to build better stress management skills and regain control of her wellbeing.
The Headstrong Approach
The Headstrong Program is more than just exercise – it uses the latest biometric tracking technology to take a nervous system lens to mental health. Caitlin’s focus was to connect the dots between Tracey’s physiology and her symptoms, while addressing the key issues holding her back.
Together, they:
- Monitored activity and recovery, sleep tracking, and HRV (heart rate variability) scores using the PolarFlow app – to tailor daily plans.
- Implemented pacing strategies to prevent the ‘boom and bust’ cycle—encouraging structured rest breaks and balancing high- and low-demand tasks.
- Introduced anxiety management tools like belly breathing, stretching routines, and meditation to help calm Tracey’s nervous system when under pressure.
- Added in a simple 10-minute morning walk with short “stress intervals” to help her body smoothly transition between active and restful states, training her nervous system for greater flexibility.
While Tracey had embraced these new techniques whole-heartedly, the turning point came when Tracey began keeping an emotions diary—tracking her daily interactions and the emotional impact they had. She soon identified a clear link between stressful or toxic environments and spikes in physical symptoms, reflected also by dramatic drops in her HRV scores. This new insight was like a light bulb going off, and it gave her the awareness to implement proactive strategies to calm the nervous system before engaging in known stressful situations.
Paving the Way Back to Work
By the end of the 12-week program, Tracey had developed a deeper understanding of how emotional and physical responses are connected. She became skilled at recognising early signs of stress and applying practical techniques to maintain balance. With renewed confidence and a strong foundation, Tracey was ready to begin planning a gradual return to work.
To determine the best path forward, Caitlin organised a case conference with Tracey and her claims advisor. Together, they made a plan for Tracey to complete a 3 month online course as a work trial, with further psychological support to be implemented to build on her emotional regulation skills.
Tracey’s story highlights the powerful link between mental and physical health. With the use of HRV technology, the Headstrong program empowers clients to understand and manage this connection, offering practical tools that build resilience, restore energy, and support long-term recovery.
Reach out if you think one of your clients could benefit from the Headstrong program!
*Name changed for privacy
Author: Yolanda van Vugt
