5 Things You Should Do If You Are Experiencing Work Burnout

Being almost a life long New Englander and practicing for many years in the Boston metro area, I've seen firsthand the disastrous outcomes of the philosophical combination of "grin and bear it" and "work hard, pay hard". Over the years, I have seen countless cases of chronic stress and burnout and while each person is unique, some of the hallmarks of burnout are pervasive in our society – insomnia, anxiety, depression, high blood pressure, low immune function and high inflammation. These symptoms are a direct path leading to the diseases our country and economy struggles the most with -cancer, heart disease, Alzheimer's and diabetes. My very first case in 2006 was one of adrenal dysfunction and burnout in a public school music teacher. The endless demands and expectations of the job combined with low pay and dwindling resources while caring for her ailing mother left this woman with debilitating headaches and severe gastroesophageal reflux. One of the most difficult aspects for me in treating her was convincing her that her symptoms were not just due to the demands of her workday but also due to the stress she put upon herself to continue performing at a high level with double the students and half the resources – the stress was coming at her from all angles. Once we were able to get her headaches and reflux under control, she was able to function better through her days and sleep more restoratively at night. Although her most troubling symptoms had subsided, she intuitively knew a lifestyle change was needed to fully heal and was able to make the connections between stress and ailing health. At the end of the school year, she made the decision to leave the overcrowded school system and move to rural Vermont, where she taught private music lessons. The main way that burnout takes hold is by neglecting to put your own oxygen mask on first, before helping others. Neglecting to put yourself first can be a workable strategy in the short term, such as in a time of crisis and you can recover. Unfortunately, many Americans are living modern lives of constant, moderate stress (crisis) that continuously drains their body and mind's resources without replenishing them by eating well, practicing conscious movement and sleeping. The truth of the matter is, when we are able to replenish and restore ourselves on a regular basis, we are able to give more of ourselves at home and at work and care for those around us more effectively. My 5 Tips to Reduce Burn that I shared in my recent article for Authority Magazine: 1. Don't Overindulge When we are under stress, our hormones take us for a roller coaster ride of cravings for sweets, refined carbs such as bread and pasta and caffeine. If you find yourself reaching for caffeine or raiding the snack cabinet in the afternoons, recognize that stress is the cause (not actual hunger or sleepiness) and reach for a more nourishing option with protein, fiber and anti-oxidants. 2. Nourish Yourself While stress and burnout have us reaching for sugar, caffeine and salt…protein and Vitamin C are really what we need to remain balanced and begin healing. Besides working to reduce added sugars and caffeine, the first step I help patients with is finding how to incorporate protein (plant based or otherwise) consistently throughout their workdays. Here are some of my favorite suggestions: Plant based protein shake for breakfast or adding protein powder to your overnight oats; Mid-morning snack of almonds or walnuts with a piece of fruit; Adding beans, lentils or hummus to lunch in a salad or soup; And keeping Plant based protein bar in your desk for an afternoon snack or the car for your end of day commute. 3. Get some mid-day Fresh Air The afternoon hours of 2-5pm can be the most difficult for my patients struggling with adrenal dysfunction, chronic stress or burnout. Specializing in perimenopause, I see many women in my practice that aren't sleeping well at night and the afternoons can be a struggle for them as well. I tell my patients get outside for at least 10 minutes of fresh air in the afternoon. Sitting in the sun with a cup of tea or going for a brief walk can do wonders to reset the nervous system, increase energy and fucus and be a substitute for an afternoon sweet or cup of coffee. 4. Take a breath before saying "yes" Sometime the fact is, we are just doing "too much". If you are feeling burned out at work, when you are asked to do something, take on a new project or be on another committee…take a pause, a deep breath and ask yourself a few questions before saying "yes": Is this an essential part of my job? Is this really my responsibility? Is this something I want to do? Will it spark my interest? Am I the only one who can do this or is there someone else that would be great at it? 5. Keep a 3 Good Things Journal Before leaving the office or logging off for the day, write down 3 good things that happened. This will help you find bits of gratitude and the glimmers of the day as well as serve as an endcap for the workday before you begin your personal time – one of the facets of burnout is feeling like you are always working and there's no separation between your professional and personal life. READ THE FULL ARTICLE HERE To your everlasting health, Dr. Tracy If you wish to stop receiving our emails or change your subscription options, please manage your subscription. 2401-A Waterman Blvd, Ste 4 #296, Fairfield, CA 94533, US