Before we dive into today’s blog, it’s important to note that what follows is not medical advice. If you are struggling with symptoms of burnout or adrenal dysfunction, please speak to your healthcare provider.
Have you heard the term ‘burnout’ before? Chances are you probably have, because in the last year, reports of burnout have risen across the world. Today, 84% of millennials (that’s people born between the early 1980s and late 1990s) say they have experienced burnout at their current job, whilst it is thought that 38% of people in general are burnt out. If so many of us are feeling the burn, it’s likely that you or someone you know is struggling, but what does ‘burnout’ actually mean?
What Is Burnout?
‘Burnout’ is defined by the WHO as ‘feelings of energy depletion; or exhaustion; increased mental distance from one’s job, or feelings of negativity or cynicism towards one’s job; and reduced professional efficacy’. Whilst being burnt out was indeed originally a term used to describe workplace challenges, it’s important to know that it’s not just your job that can make you feel depleted, exhausted and mentally distanced. In today’s world, our bodies and minds have never been exposed to so many demands, which makes it easier for all of us to feel burnt out, no matter the cause. Parenting, finances, relationships, a busy social schedule, keeping up with deadlines, spending too much time scrolling on social media or endless hours in the gym can all quickly add up to an exhausting case of burnout.
Burnout & Adrenal Dysfunction
If you are feeling the symptoms of burnout, take a moment to pause before you dive deep into a Google search hole… Burnout has many different symptoms, and many different levels. We all also have a completely different tolerance to stress, meaning that some of us may exhibit symptoms of burnout quicker than others. If you spend long enough researching burnout, you’re likely to come across the term ‘adrenal fatigue’ or ‘adrenal dysfunction’ too. Adrenal dysfunction is a broad term used to describe deep states of depletion and exhaustion that can occur after prolonged states of stress, and you may be feeling these if you also feel burnt out. Here’s what the adrenals do, and how they become depleted:
Your adrenals are two triangular-shaped glands sitting above your kidneys. They produce hormones like adrenaline and cortisol, which we need when we’re under stress. Adrenal dysfunction can occur when we ask our adrenals to produce too much cortisol for too long, after which they may become a little desensitised and unable to produce enough cortisol at the right time. Here are some of the key symptoms of adrenal dysfunction, which are similar to burnout:
- Feeling overwhelmed
- Feeling tired despite adequate sleep
- Trouble falling asleep or staying asleep
- Dependency on caffeine
- Sugar cravings
- Brain fog
- Lack of enjoyment in life
- Feeling unmotivated
- Exhaustion
- Decreased stress tolerance
- Reduced productivity
- Low blood sugar
- Feeling mildly depressed
If you resonate with three or more of these statements, it’s important not to see this as a medical diagnosis, but as a sign that something may not be quite right. Have you been chronically stressed? Have you taken on too much in life or at work? Have you lost your spark? If so, it may be time to implement these 5 natural ways to prevent and remedy burnout:
Lighten Your Load
This may seem like one of the most challenging solutions, but taking excessive stressors off your plate is vital if you’re feeling burnt out. Journaling is a powerful tool to start taking a look at the areas of your life that are simply taking up too much energy, the parts that are causing too much stress, and the parts you could benefit from letting go of. Use the Balance Journal to help bring you the inner peace you desire and deserve. The pages have been designed as a weekly, quick-fire exercise, that allows you to map out a harmonious week by giving you an overview of opposing areas in your life. Understand the areas that are causing stress; is it one particular relationship? Is it the amount of professional work you’ve taken on? Is it taking care of too many family demands? Writing your stressors down in front of you can help you recognise just how much you have on your shoulders, making it clearer to see where you can lighten your load for greater balance in life, and because life is about balance, you can use the journal to write down what you do want to bring into your life. What brings you joy? What fills you with energy?
Use the ABCs
Thyroid and adrenal expert Dr Izabella Wentz uses her tried and tested A-B-C protocol when dealing with burnout, which includes adaptogens, b vitamins and vitamin C. Many adaptogens such as Ashwagandha, Rhodiola and Ginseng have been used for thousands of years to increase resiliency, and they work by improving the way the body reacts to and handles stress. Forage Botanicals’ Rested Resilience Powder is a delicious adaptogenic chai latte blend to support you during long term stress, and replenish you after. Fortified with Ashwagandha and Oat Tops to soothe an overwhelmed nervous system and build resiliency, the blend is also warmly spiced with comforting cardamom and nutmeg. Add a teaspoon to porridge or a smoothie, or create a chai by adding hot milk, then refill the recyclable packaging with the powder refill packet. If you’re entering the menopause and want something specific to you and the symptoms you may be experiencing alongside burnout, try Pukka’s Menopause Serenity Capsules.
Restore Your Nervous System
Many of us live large portions of life in the ‘fight or flight’ branch of the nervous system, creating stress and tension throughout the whole body. If you’re feeling burnt out and exhausted, a regular practice of restorative yoga can help calm and rebalance the nervous system, putting you back into the ‘rest and digest’ state, and deeply nourishing your adrenals. Use the Yogamatters hemp rectangular buckwheat bolster to support your body in the deeply relaxing Viparita Karani or ‘legs up the wall’ pose, and for a gentle supported child’s pose. Kit yourself out with the Yogamatters hemp restorative yoga kit, including blanket, bolster, eye pillow and cork brick, so that you’re able to practice relaxing heart-openers, and an all-important Savasana too. To relax even further, find a restorative posture you can sink into for a while, and listen to a guided Yoga Nidra, such as Total Yoga Nidra by Nirlipta Tuli & Uma Dinsmore-Tuli. Yoga Nidra literally means ‘yoga sleep’, but in essence it is an awakening to the meditative heart of yoga, an effortless state of being that invites you to come home to yourself. In the state of Yoga Nidra, the physical body rests, restores and revitalises, whilst the mental awareness is first guided, and then set free to access deep levels of healing and peace.
Balance Your Blood Sugar
Ensuring your blood sugar levels are balanced is a vital way to help move out of burnout and depletion, and back into a state of joy and thriving. When blood sugar levels crash, this sends out a wave of stress through the body, because the brain and body’s preferred sourced of fuel is glucose (sugar) and when levels fall too low, it spells trouble. When in this state of low glucose stress, the adrenals pump out excess adrenaline and cortisol, which can make stress and overwhelm feel much worse, and can cause even deeper states of burnout. Blood sugar often crashes if we don’t eat balanced meals; if we do too much exercise without fuelling properly; or if we eat a sugary snack without any fats or protein to balance it out. Some people are more sensitive to blood sugar changes that others, but if you notice you’re craving sugar, feeling shaky before a meal, or you’re irritable when you’re hungry, try adopting these blood sugar balancing tips:
- Eat a breakfast high in protein within 1 hour of waking
- Ensure your snacks are balanced with equal amounts of carbs, protein and fat
- Listen to your hunger cues – if you’re hungry, eat!
- Skip the processed food and consume real, whole foods at least 80% of the time
- Find healthier swaps for high sugar snacks and drinks – Wunder Workshop’s Golden Mylk Chai Turmeric Latte is a delicious, healthy and satisfying alternative to store-bought versions laden with sugar and additives.
- Make sure you fuel before you exercise, especially before vigorous workouts or strong, hot yoga classes.
For more whole-food, healthy and blood sugar friendly recipes, delve into The Immunity Cookbook by Kate Llwellyn-Waters, or The Ayurveda Kitchen by Anne Heigham, with over 80 perfectly balanced recipes.
Optimise Your Sleep
Sleep is undeniably a cornerstone in healing and rebalancing the nervous system. When we sleep, the body is extremely busy mopping up damage, clearing away toxins, consolidating memories, and generally helping us re-set before another day. If you’re skimping on good quality sleep, this may be the place to start. Take a look at the obvious things that can prevent you from getting a good night’s rest; do you scroll through your phone in bed? Are you trying to finish off too many tasks late at night? Do you drink excessive amounts of coffee? Or are you eating a large meal just before bed? All of these things can disrupt sleep and prevent you from reaping the benefits sleep has to offer. Improve your sleep to help prevent and remedy burnout with these natural tips:
- Ensure your last meal is 3 to 4 hours before bed. If you know you struggle with blood sugar issues, a bedtime snack of half a banana and almond butter or, a recipe from Moon Milk: 55 Plant-Based Recipes For A Good Night’s Sleep by Gina Fontana can be a great way to help relax the nervous system and keep you asleep for longer throughout the night.
- Stop working or engaging in stressful activities or conversations at least 2 hours before bed
- Turn off bright lights and screens 1 hour before bed. Instead of a stimulating TV programme, opt for an insightful book like How To Find Stillness Within by Colin Dunsmuir, and try to use lamps instead of overhead lights, which can make our bodies think it’s still daytime, preventing sleep hormones from being released.
- Consider a sleep-supporting bath with the Olverum Bath Salts, enriched with sustainably-sourced natural mineral salts from the Dead Sea and Kalahari Desert to soothe and relax your muscles.
- Keep your phone out of the bedroom. If you use your phone as an alarm, keep it across the room from you so you’re not tempted to look at it just before going to sleep.
- Make your bedroom a sleep sanctuary with the Olverum Restful Sleep Pillow Mist, and a nightly ritual of Sleep Meditations by Danielle North.
- Keep a consistent sleep-wake routine. The body loves rhythm, and the more you can stick to a consistent schedule, the easier it can become to fall asleep and wake up at the times you want.
Now you know more about burnout, and how to naturally prevent and remedy it, which tips will you use first to help rebalance, revitalise and replenish yourself?
