| I’m sure at some point we have all experienced burn-out. Burn-out is a state of emotional and physical exhaustion that is brought upon by long periods of constant unrelenting stress. If left unaddressed, burn-out can lead to physical and mental health concerns including cardiovascular disease, high cholesterol, Type 2 diabetes, chronic fatigue, depression, and anxiety. Burn-out can often leave you feeling more irritable and more impatient than you typically are. You may feel less excited by the things that usually make you feel happy. You may find yourself turning to food or alcohol to cope and lift your mood. You may also feel physical symptoms such as headaches, stomach aches or muscle tension. What Causes Burn-Out? There are various reasons one may be experiencing burn-out. It can be anything from a high-pressure work environment, a lack of close, supportive relationships, and even personality traits.Studies have shown that people with Type A personalities are harder on themselves when they don’t reach their goals. This may lead to chronic job-related stress and burnout. Type A personality traits are also linked to higher rates of stress, anxiety, and tension. People with perfectionist tendencies also tend to have unrealistic standards and expectations of themselves and others which can lead to increased stress and disappointment. But don’t worry, there are ways to turn this all around! 4 Ways to Avoid or Recover from Burn-Out Whether you recognize the warning signs of burn-out or you’re already past the breaking point, it’s never too late to pause and change direction. Here are 4 ways to avoid or recover from burn-out: 1.) Start with eating right. Ensure you are getting adequate protein to sustain energy levels and healthy fats to avoid blood sugar crashes. During times of stress our cortisol levels are higher than normal which causes insulin levels to rise.Our bodies will then scan for glucose, looking for that additional energy boost. If you are not consuming adequate protein and healthy fats, this is when you will crave sugar and carbs keeping you on that perpetual blood sugar roller coaster. Generally speaking, you want to aim for 30 grams of protein at each meal. 2.) Prioritize sleep and relaxation. Keep a regular sleep-wake cycle by getting up and going to bed at the same time every day. When your sleep cycle has a regular rhythm, your body will know when it should be awake and when it should be asleep.Be mindful of nighttime food and drink consumption. Avoid caffeine 4-6 hours before bed and avoid alcohol and a large meal 2 hours before bed. By doing so, you may fall asleep more easily, and your sleep will be more restorative. 3.) Exercise. During burn-out, your body is most likely drained and at its capacity. Restorative movement is most likely the best to help pull the body out of the “fight or flight” response. Focus on gently strengthening and mobilizing the body with walking, pilates, or tai chi. 4.) Connect with loved ones. Social support significantly reduces the effects of burn-out. It’s crucial to make time for family and friends, even when your schedule is busy. A quick phone call or a coffee date can make a big difference. |
Burn Out: How To Recover From It
