The symptoms of burnout include:
- Exhaustion
- Anxiety
- Indifference
- Depression
- Irritability and anger
- Sleep disturbance
- Lack of motivation or passion
- Cognitive problems
- Impaired performance
- Becoming asocial
- Emotional lability
In addition to these symptoms, the negative effects of burnout can have significant impacts on relationships, work/home life and self-care.
Burnout is often attributed to spreading oneself too thin, but how does this excessive and/or prolonged stress result in the development of burnout?
The biology of burnout
In the face of acute stress, the body responds via the autonomic nervous system (ANS) and the hypothalamic-pituitary-adrenal (HPA) axis activating the ‘flight or fight’ response. The ANS reacts within seconds, increasing heart rate, blood pressure and the release of adrenalin and noradrenalin. Simultaneously, but at a slower rate, HPA axis releases a cascade of hormones including cortisol influencing blood sugar, energy and the immune system.
This chain of events is fundamental for survival and thus beneficial in small amounts. However, excessive and/or prolonged stress is suggested to inhibit the return of these systems to homeostasis resulting in a constant ‘flight or fight’ state which has been linked to burnout.
Additionally, other factors predispose one to ‘burning out’ such as age, relationship status and gender, with higher rates of burnout reported in women compared with men.
Personality traits can also put one at risk, where individuals with dominant attributes of perfectionism, diligence, an inability to say no and a work-focused persona are much more likely to develop burnout.
Reigniting the burned out flame
Whether you are already burned out or on the road to burnout, both are recoverable. Ensuring you are receiving core nutritional support is vital in helping you rebuild whilst optimising the stress response to promote resilience.
Natural Ways to Combat Burnout
Although it’s tempting to look for a quick fix or a pill to resolve our feelings of burnout, the reality is that genuine, lasting recovery often involves a holistic and natural approach. Here are some effective natural remedies and habits to help manage and prevent burnout:
1. Prioritize Self-Care: Make time for activities that nourish your body, mind, and soul. Whether it’s a hot bath, reading a book, practicing meditation, or taking a walk in nature, find what rejuvenates you and make it a regular part of your routine.
2. Sleep: The importance of a good night’s sleep cannot be overstated. Ensure you’re getting 7-9 hours of quality sleep every night. Establish a bedtime routine, maintain a dark and cool sleeping environment, and avoid screens before bedtime.
3. Healthy Diet: Eating a balanced and nutritious diet can directly impact your mood and energy. Consume plenty of whole foods, reduce processed foods, and hydrate properly.
4. Physical Activity: Exercise has been proven to reduce stress and improve mood due to the release of endorphins, which are natural mood elevators. Find an activity you enjoy, whether it’s yoga, jogging, or dancing.
5. Take Breaks: Taking short breaks during the day can significantly reduce stress. This might mean stepping outside for fresh air, practicing deep breathing, or simply stretching your body.
6. Set Boundaries: It’s okay to say no. Whether it’s declining additional tasks at work or setting limits on your time, creating boundaries is essential for mental health.
7. Connect with Others: Social connections can act as a buffer against burnout. Spend time with loved ones, join a support group, or consider seeking therapy.
8. Reduce Stimulants: Cutting down on or eliminating caffeine, nicotine, and certain medications can help reduce anxiety and improve sleep patterns.
9. Nature: Time spent in nature has been shown to reduce mental fatigue and improve concentration. Whether it’s a weekend hike or just a walk in a local park, reconnect with nature regularly.
10. Seek Professional Help: While natural remedies can be incredibly beneficial, if your burnout is severe or persistent, it may be time to seek help from a professional, whether it’s a therapist, counselor, or a doctor.
While lifestyle changes, such as better work-life balance, self-care, and rest are crucial, specific vitamins, minerals, and herbs can play a supportive role in our fight against burnout.
1. B Vitamins: Essential for brain health and energy production, B vitamins, particularly B6, B9 (folic acid), and B12, can help alleviate fatigue, boost mood, and support cognitive functions.
2. Magnesium: Often referred to as the “relaxation mineral”, magnesium can aid in muscle relaxation, improve sleep quality, and support nervous system function.
3. Vitamin C: Known for its immune-boosting properties, vitamin C also helps reduce cortisol (the stress hormone) levels, protecting against the physical effects of stress.
4. Omega-3 Fatty Acids: Found in fish oils, these fats are essential for brain health, can reduce inflammation, and have been linked to reduced symptoms of anxiety and depression.
5. Ashwagandha: This adaptogenic herb is a staple in Ayurvedic medicine. It’s known for its ability to reduce cortisol levels, combat stress, and improve energy levels.
6. Rhodiola Rosea: Another adaptogen, Rhodiola has been shown to enhance energy, stamina, and mental capacity, particularly during times of stress or fatigue.
7. Lemon Balm: This calming herb can help reduce anxiety, promote sleep, and improve cognitive function.
8. Valerian Root: Often used to treat insomnia, valerian can also be an ally in reducing anxiety and promoting a sense of calm.
9. Lavender: Whether consumed as a tea or inhaled as an essential oil, lavender is known for its calming and sleep-promoting effects.
Conclusion
Burnout can be overwhelming, but with awareness and proactive measures, it’s manageable. By integrating these natural strategies into your daily life, you not only stand a better chance of combating burnout but also set the foundation for a more balanced and fulfilling life.
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