Burnout is unfortunately becoming a common occurrence in today’s society, especially as the ‘hustle’ culture continues to be normalised, and the line between work and life continues to blur. Many people would describe burnout as ‘being tired’, ‘exhausted’ or ‘run-down’. However, in actual fact burnout is a lot more complex than just that. It is defined as an individual’s response to chronic stress that develops progressively and can eventually become chronic, which in turn can significantly impact your physical, mental and social wellbeing (Edú-Valsania et al., 2022). Burnout can be tricky to identify and easily overlooked due to its wide range of sometimes subtle signs and symptoms; however, early detection and intervention is important.
Let’s explore the signs of burnout to look out for, and helpful tips to prevent burnout from impacting your daily life.
Signs of burnout:
- Low mood, fatigue, and lethargy
- Difficulty concentrating, easily distracted, or spending a lot of time procrastinating
- Uninspired by things that once motivated you
- Feeling like you’re in a creativity ‘funk’ or lacking your creative spark
- Simple tasks feel overwhelming or impossible
- Withdrawing from hobbies, social interaction, or other commitments
- Feeling ‘numb’ or lacking an emotional response to things that once triggered an emotion in you
- Physical signs: headaches, digestive upset, loss of appetite, and frequent illness
- Easily angered or frustrated by small things
How to prevent burnout:
- Recognise and acknowledge the signs of burnout early
- Prioritise exercise of some form everyday: Physical activity not only helps you stay fit, it also has a powerful impact on your mental well-being
- Be okay saying no and setting boundaries, especially between your work and personal life
- Practice self- care habits: Take care of yourself first – greater capacity to take care of others will come from prioritising yourself!
- Find a hobby: Whether you work on a creative project, learn a new skill, or set aside time for reading
- Improve your sleep hygiene: Several clinical studies have identified too little sleep as the main risk factor for burnout development. Aim for 7-9 hours each night.
- Don’t be afraid to ask for help when you need it: The emotional support that is provided by your support network (friends, coworkers, family etc) is an important protective factor against burnout
- Nourish your body: A diet rich in a variety of whole foods that are macronutrient balanced and rich in micronutrients
How can Naturopathy help?
Working with a naturopathic practitioner can be extremely beneficial when tackling burnout. Because of the complex nature of burnout, it often requires a holistic approach that considers all aspects of health and wellbeing in order to bring about positive change.
Here are some of the ways a naturopath may support your body to overcome burnout:
Herbs:
- Rhodiola: An adaptogenic herb used to manage physical symptoms of daily stress, rhodiola is invaluable in reducing mental fatigue, depression, and improving recovery from stress-induced physical fatigue (Burns, 2023).
- Passionflower: Proved to be effective at treating stress reactivity, anxiety and insomnia (Burns, 2023).
- Schisandra: Studies indicate this herb’s ability to enhance endurance and mental performance in patients with fatigue and weakness (Panossian & Wikman, 2009).
Vitamin C: May play a role in optimising the body’s stress response and helping promote resilience in times of stress. It has been shown to effectively increase work motivation and attentional focus, which are factors that are diminished in burnout (Sim et al., 2022).
Magnesium: Magnesium has been shown to play a key role in the regulation and neurotransmission of the normal stress response (Pickering et al., 2020).
Tea: Here at Revital health we believe herbal tea is a great option to help support the body through burnout. The benefit of tea is that a unique blend of herbs can been created for each person to address their individual needs! Some studies have shown that herbal tea can decrease fatigue and improve sleep quality (Baek et al., 2018). Keep an eye out on our herbal tea blends launching soon!
If you want to find out more or if you are ready to start your journey to overcoming burnout, then book a 10-minute discovery call with one of our practitioners today!
References:
Baek, Y., Kim, H., Mun, S., & Lee, S. (2018). Three-Component Herbal Tea Alleviates Prolonged Fatigue and Improves Sleep Quality: A Randomized Controlled Pilot Study. Explore (New York, N.Y.), 14(6), 420–423. https://doi.org/10.1016/j.explore.2018.05.001
Burns J. (2023). Common herbs for stress: The science and strategy of a botanical medicine approach to self-care. Journal of interprofessional education & practice, 30, 100592. https://doi.org/10.1016/j.xjep.2022.100592
Edú-Valsania, S., Laguía, A., & Moriano, J. A. (2022). Burnout: A Review of Theory and Measurement. International journal of environmental research and public health, 19(3), 1780. https://doi.org/10.3390/ijerph19031780
Panossian, A., & Wikman, G. (2009). Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. Current clinical pharmacology, 4(3), 198–219. https://doi.org/10.2174/157488409789375311
Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672
Sim, M., Hong, S., Jung, S., Kim, J. S., Goo, Y. T., Chun, W. Y., & Shin, D. M. (2022). Vitamin C supplementation promotes mental vitality in healthy young adults: results from a cross-sectional analysis and a randomized, double-blind, placebo-controlled trial. European journal of nutrition, 61(1), 447–459. https://doi.org/10.1007/s00394-021-02656-3
