We have all felt tired, overwhelmed, physically and emotionally drained at times, especially when life gets busy and throws curve balls at us.
What is a Burn Out?
The word “burnout” is being used increasingly frequently in the modern world we live in today, and you likely know someone who has experienced it. Burnout manifests in a variety of ways in the body, mentally as well as physiologically, and is therefore all encapsulating. Physically inside the body a variety of hormonal imbalances will cause these feelings of burn out: your stress hormone (cortisol) is elevated, your happiness hormone (serotonin) and the one responsible for relaxation (GABA) are suppressed.
Whilst everyone can, and will, experience it differently, it can generally be summarised as the depletion of your energy levels where the constant pressures and chronic stress, particularly at work but also from life in general, overwhelm you, leading to mental, physical, and emotional exhaustion. It impacts you in all aspects of your life, making you feel run down, unable to cope, and lacking meaning, purpose and joy in your everyday tasks.
Signs of Burn Out.
Burnout is not always easy to spot, but the more concrete tell-tale signs will include a variety of symptoms:
Physical symptoms.
Fatigue is the most prevalent symptom of burnout. Due to the overwhelm you are experiencing you end up feeling depleted, energy-less, and tired at every exertion.
Your sleep is also disrupted - you are likely not sleeping well, sleeping too much or not being able to fall or stay asleep, further feeding the fatigue. This sleep disturbance also leads to a disrupted circadian rhythm, your body’s internal biological clock, and mental fatigue and physical exhaustion ensue.
A weakened immune system, a direct effect of the constant release of stress hormones, means more sick days and feeling under the weather.
Headaches and migraines can accompany burn out
High blood pressure & increased heart rate
Gastrointestinal problems - look out for constipation, bloating, change in bowel movements and abdominal discomfort.
Mental & Emotional Symptoms.
Burnout also affects the brain and cognition. You generally start to feel more cynical, irritable and disconnected from your surroundings and responsibilities. Where previously you were thriving and flourishing, you now experience disengagement and resistance. There is less enjoyment, and even a lack of self-esteem can persevere. Due to the flood of stress hormones and chemical imbalance in the body, the brain is also impacted cognitively, and you will find yourself being more anxious and forgetful, that your concentration is not as focused and that your mood tends to change rather unpredictably.
Burn out should not be confused with depression, however. The latter brings with it negative and depressive thoughts and is more deep-rooted in the emotive states of helplessness, hopelessness, and worthlessness. Nor is burnout the same as stress – stress usually means having too much to do, too many responsibilities and too many things to take care of, whereas burnout is characterised by being overwhelmed by this, and thus having too little energy, motivation, or care to execute.
What Triggers Burn Out?
So what can cause you to head on the path to burnout? Your workload has a lot to do with this – doing too many things at once, feeling a lack of control and not feeling joy or a sense of purpose in what you are doing will all contribute to your susceptibility of burnout. Especially when there is a disconnect between your authentic self and what you are doing daily, your body will become imbalanced and dis-eased, setting you up on the burnout path. Other common triggers that need to be considered are a long-standing perfectionism and a lack of self-esteem, not having boundaries, comparing yourself to others, and dwelling on your past, flaws and mistakes.
There is an intimate connection between body, mind, and soul, which is why burnout is such an overwhelming experience – it taps into all three of these fundamental aspects of health and wellbeing. Preventing and healing burnout thus needs a 360 approach.
360 Approach to Heal Burn Out.
Prioritise Self-Care
When you start to feel the onset of overwhelm and imbalance in your life, make sure you dedicate enough time for yourself. Do things that bring you peace and calm like going for a walk in nature, reading an inspiring book, or taking a hot bath infused with essential oils as grapefruit, jasmine or vetiver, my favourite oils for relaxing and balancing mood. Above all, do the things that you enjoy doing and do them as often as possible. Even if only briefly. Every reduction of stress, no matter how small, helps.
Reduce Inflammation
Inflammation is the body’s response to mental and physical discomfort and will exacerbate the path to burnout. Eating an organic, natural and anti-inflammatory diet filled with vegetables, fruits, nuts and seeds, complex carbohydrates, grass-fed meat, freshwater fish and healthy fats is essential on any healing journey. The omega 3 fats DHA and EPA are especially known for their strong anti-inflammatory effects on the body as well as supporting cardiovascular and brain health. We rarely get enough through diet alone which is why taking a high quality omega 3 supplement an make all the difference here.
Practice Mindfulness
Mindfulness practices such as meditation, journaling, breathwork and conscious movement such as stretching, yoga and Pilates will also help bring balance back to your mind, body and soul. Start slowly by choosing one practice that feels right for you and incorporating it into your day where you can. Mindfulness can be supported with adaptogens such a ashwagandha, wonderful herb that can help manage imbalances by supporting both enhanced physical and mental performance, energy and vitality as well as improved rest and sleep.
Rest
When we rest, the body repairs itself. This is why sleep is so fundamental to physical and mental health – it is the time that your body physically and mentally detoxes, recovers and recharges. When heading towards or deep in a burnout, supporting your sleep is one of the key elements to healing. Having a sound sleep routine that involves limited screen time in the evenings, not eating at least 3 hours before bedtime, sleeping in a cold, dark room, wearing blue-blocking glasses, and being consistent with evening relaxation is a start. If you do need a little extra help to optimise sleep, supplements that include valerian root, passionflower and golden poppy can contribute to soft relaxation and restorative sleep.
Surround yourself with your tribe.
We heal in community, and love is one of the strongest healers we have to tap into. When you are not feeling your optimal self, confide in those around you that hold and support you, and spend (more) time with those you love. Sharing your experiences, talking things through, and having a physical connection such as a hug can make all the difference between moving towards or away from a burnout.
Move daily.
Exercise does not only greatly benefit us physically, but it works wonders for our mental and emotional health as well. Incorporating some movement into your day can reduce the effects of stress and increase your resilience. Find something you love doing and try do this at least once a day for 20 minutes. Even dancing in your kitchen to your favourite songs, gardening, or taking the stairs at work as often as you can during the day can count as movement you will reap benefits from.
Reduce caffeine.
Whilst caffeine does have its health benefits, research has shown that when in an already heightened emotional state, it is best to replace caffeine with more gentle beverages such as herbal teas. Certain herbal infusions with blend of natural organic herbs such as St. John's wort, which contributes towards a positive mindset, and hawthorn and lemon balm which contribute towards relaxation, can help support you in times of stress.
Whilst not officially recognised as a medical condition, burnout is very real and can creep up on you if you are not mindful of the signs your body is giving you. Preventing burnout is also a matter of resilience, and how you perceive the world around you. Being conscious of how you are feeling mentally and physically, checking in with yourself (and the seven tips above!) on a regular basis and making sure you are living an authentic, healthy life surrounded by people you love, doing activities you enjoy will help prevent getting to the burnout stage.
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