Burnout is a state of emotional, mental, and physical exhaustion caused by a high amount of long-term stress…. think of a pandemic, parenting, a toxic workplace, studying, financial stress, and so on. Stress is the body's reaction to any change that requires an adjustment or response, and the body reacts to these changes with physical, mental, and emotional responses.
Yes, stress is a normal part of life. You can experience stress from your environment, your body, your thoughts, etc. Even positive life changes such as a promotion, a mortgage, or the birth of a child produce stress. The human body is designed to experience stress and react to it. However, stress becomes a negative thing when a person faces continuous challenges without relief or relaxation between these stressors. As a result, the person becomes overworked, and stress-related tension builds.
The body's autonomic nervous system has a built-in stress response that causes physiological changes to allow the body to combat stressful situations. This stress response, also known as the "fight or flight response", is activated in case of an emergency. However, this response can become chronically activated during prolonged periods of stress and causes wear and tear on the body – both physically and emotionally – and leads to burnout.
5 Signs of Burnout
1. Reduced performance and productivity
2. Sleep Issues (falling asleep, staying asleep, & waking up not feeling rested)
3. Anxiety
4. Fatigue & energy crashes
5. Digestive issues
Here are some questions to ask yourself if you are trying to assess your own burnout state:
Am I waking up rested?
Am I feeding my body enough throughout the day? (3 meals)
Am I falling asleep easily?
How is my digestion? Do I have any other gastrointestinal-related issues that might be contributing to this?
Am I constantly inundated with information? Think social media, emails, etc.
Can I wind down easily?
Do I feel uncomfortable resting or doing nothing?
Hormones & Burnout
The Adrenal glands are endocrine glands that sit on your kidneys and release the hormone cortisol which is also commonly known as a stress hormone.
The production of cortisol is controlled by the HPA Axis (hypothalamus-pituitary-adrenals). When cortisol is needed, the body converts cholesterol to pregnenolone (“the mother of all steroid hormones”). Once the adrenals have manufactured cortisol, they release the hormone into circulation so it can reach the various target tissues.
In addition to helping us manage stress, cortisol performs several other beneficial functions in the body. It is highly anti-inflammatory, which is why people take prednisone (a synthetic corticosteroid medication) or get cortisone shots when they are in pain or why cortisone creams are used to treat skin conditions like eczema and psoriasis. It works by preventing the release of substances in the body that cause inflammation.
Cortisol also helps regulate blood sugar. When blood sugar levels drop too low, cortisol induces a process called gluconeogenesis to increase blood sugar and help provide adequate glucose to cells for energy.
Cortisol also aids digestion by stimulating gastric acid secretion assists in the metabolism of protein, fat, and carbohydrates, and regulates blood pressure. Normally, the adrenal cortex in an adult secretes 5 to 15 mg of cortisol per day, and the half-life of cortisol in circulation is approximately 90 minutes.
Cortisol is secreted in a diurnal rhythm. Sunlight through the optic nerve helps regulate the central circadian clock which creates your wake and sleep cycles throughout the day. This means that getting sunlight (or natural light) upon waking (or as close to it as possible!) is really important for setting up your circadian clock.
Can Medications Play a Role in Burnout?
Medications can deplete our body's levels of certain vitamins and minerals. It’s important to consider the dosages and the way you have felt since taking the medication in mind. Research what you are taking and the key nutrients it may deplete. It might be worth consulting your health practitioner for alternative synergistic formulas that can balance out what is missing.
What To Do When You Start Feeling the Effects of Burnout?
Nourish your body with whole foods. When we are depleted and have no energy it is easy to reach for less nutrient-dense foods that are “easy”. We want to make sure we are supporting our bodies with nutrient-rich foods, to make sure blood sugar levels are balanced, and to give our body the extra energy it needs to replenish itself. Remember, “easy” doesn’t have to mean fewer nutrients! There are plenty of incredible options that are nutrient-rich, affordable, and “easy”. It doesn't always have to be a home-cooked meal, although that is best, if it’s a struggle to find yourself in the kitchen, make sure you choose foods that are going to support you instead of making you feel worse. i.e instead of a chicken sandwich, maybe consider chicken on a plate with vegetables – opt for the maximum amount of produce!
Consider simple food swaps: think complex carbs instead of simple, more brown rice, quinoa, and fibre-rich foods with lots of vegetables and protein.
Healthy Fats: Avocado, olive oil, coconut oil.
Eat Breakfast, and have your coffee after a meal.
Consider your digestive health. The gut plays a key role in the overall picture of health. That means if there is something showing up it can be linked back to gastrointestinal health. Are you breaking down and digesting/absorbing your food?
Sleep health: Are you waking up rested? If not, consider your ‘sleep routine’. Ideally, you want to put down your phone one to two hours before bed. The same goes for when you wake up, are you using your phone first thing in the morning? Do you charge your phone beside your bed?
Earthing: grounding or being connected with nature helps balance cortisol and calm your nervous system.
Listen to your body: Take a break, disconnect from cellphones and apps that might be contributing to these feelings and keeping you awake a night, preventing a restful sleep
Get support; whether that means seeing a holistic nutritionist, consulting a therapist or a friend think of what you need to do.
Nourish your soul: Practice mindful meditation, go for a walk, have alone time to rest and recover, journal, breathwork – find what works for you.
Optimize digestion: Consider adding digestive bitters before each meal to support your digestion.
Supplementation: B vitamins to support your adrenals, herbs like ashwagandha, lavender, and oats which can be in teas, oils, or tinctures.
________________
Sources:
https://pubmed.ncbi.nlm.nih.gov/26557670/ https://pubmed.ncbi.nlm.nih.gov/18037026/ https://pubmed.ncbi.nlm.nih.gov/27771033/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5627926/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3829457/ https://pubmed.ncbi.nlm.nih.gov/19031555/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6424886/