Avoiding Burnout
I talk to so many women that are just straight up burnt out...WHY? Why do we do this to ourselves?? The sad part is, WE are often doing it to OURSELVES. We’re mothers, daughters, sisters, wives, partners; we’re also caregivers, career women, taxi drivers and the list goes on... A lot of us tend to care for everyone else, but neglect our own needs and desires. I get it...I do...balancing family, career and relationships can be very demanding and often exhausting. Ambitious career driven women want it all and maybe some of us have it all...BUT ...how do you feel?? Do you often wake up exhausted like you didn’t sleep, dragging yourself out of bed for the craziness of the day?
Many of us have this hustling mentality. We’re a work obsessed culture, but no matter how much we get done there is always more to do. Do you ever feel satisfied? Do you take the time to stop and connect with yourself and your needs?
This sacrificial mentality and lifestyle can begin to really take a toll on our physical health. When your body is in stress mode, cortisol is released. This is a good thing when the stress is short lived, but if stress is chronic and excessive, it can be very harmful to the body.
High cortisol gives you the drive to get things done. This may feel great in the moment; you may love it if you get that cortisol rush in the evening that keeps you up late getting stuff done. What’s unfortunate though, is over time high cortisol begins to affect multiple organs. The brain will begin to down regulate, or decrease, adrenal production in order to survive leading to an alteration in your stress response. This also leads to an imbalance in your circadian rhythm which is the natural, internal process that regulates your sleep-wake cycle.
Chronic stress and high levels of cortisol can lead to a host of problems: immune dysfunction, gut dysfunction, chronic fatigue, insulin resistance and imbalances in reproductive hormones to name a few.
So how do we avoid burnout? The first step is to recognize if you’re pushing yourself too hard and then incorporate small changes into your daily lifestyle that will help you take care of YOU. The key is to avoid pushing yourself to exhaustion. Here 5 lifestyle tips that can be helpful:
Work on Re-establishing Your Circadian Rhythm
As mentioned, your circadian rhythm is the natural, internal process that regulates your sleep-wake cycle . This is regulated by your adrenal hormones which are released in a 24-hour cycle. Cortisol rises in the morning shortly after waking, stabilizes throughout the day, and then gradually decreases to the lowest level at night. This 24-hour cycle is called the circadian rhythm. Chronic stress can disrupt this cycle and disrupt sleep. Ways to improve your circadian rhythm include:
Get as much natural sunlight as you can when you wake up in the morning; Or you can use a salt lamp (https://amzn.to/3ayH71E) or this Circadian Optics Light Therapy Lamp (https://amzn.to/3oQe8vn) for 10 minutes first thing in the morning
Establish a morning routine- Start with 10 mins of journaling, yoga and/or meditation while listening to brain FM or binaural beats. Brain Fm uses music to help the neurons in your brain engage in various coordinated patterns. Sit by a salt lamp or Circadian Optics Light Therapy Lamp (https://amzn.to/3oQe8vn) first thing in the morning while you journal or meditate
Eliminate screen time 2hrs before bedtime
Go to bed by 10pm
Attempt to decrease overall stress throughout the day by prioritizing tasks or making a list the night before
Don’t push yourself to exhaustion
2. Get Enough Good Quality Sleep
Our bodies need adequate, good quality sleep for us to feel our best. Without enough sleep we begin to have a breakdown of mind & body. While we sleep our brain and bodies are rebuilding & repairing. Lack of deep sleep causes a disruption in hormones, especially cortisol and the hormones that control hunger and satiety. Sleep deprivation can contribute to weight gain, decreased sex drive, premature aging of the skin, decreased immune system, irritability, anxiety, depression, diabetes, & heart disease.
It’s best to get at least 7-8hrs of good, quality sleep each night. When we sleep our body is able to heal and repair; sleep deprivation causes stress in the body, which contributes to elevated cortisol and burnout.
3. Eat organic, nutritious, whole foods
Feeding your body good nutritious food is very important. A poor unhealthy diet can significantly contribute to adrenal dysfunction. The more unhealthy, processed foods you eat the worse your body will feel. Follow these tips:
Plan to eat breakfast every morning
Eat protein with each meal (especially breakfast)
Eat at least 5-7 servings of organic veggies each day
Avoid trans-fats and omega-6 fatty acids
Increase omega-3 fatty acids (fish, fish oil, green leafy vegetables, flaxseeds)
Reduce intake of simple sugars and carbohydrates
Increase dietary fiber
Schedule "comfort foods" so you won't splurge or feel guilty
Limit caffeine, alcohol, fried foods and sweets
4. Heart-centered Connectedness
What is your soul desiring? It can be really hard to even know when your caught up in the busyness of survival and hustle. Start making it a priority to stop and pay attention to our OWN needs. Then schedule some self-care practices like a massage or a spa day. Even just some quite time alone journaling or reflecting can make a big difference. Imagine and create what you want to manifest in your life.
5. Laughter and Joyfulness
It’s so important that we do things in life that bring us joy. We need hope, joy, and laughter; so does our nervous system. Studies show that laughter decreases your stress response by decreasing stress hormones, including cortisol and epinephrine. Laughter can also alter dopamine and serotonin activity and triggers the release of endorphins in the brain while elevating mood. Spend time with people who make you laugh and bring you joy.
Do your best to incorporate some of these changes into your daily lifestyle. Following these easy tips will help you recover your adrenal health and decrease stress!!
Resources:
Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review - PubMed (nih.gov)
Burnout and cortisol: evidence for a lower cortisol awakening response in both clinical and non-clinical burnout - PubMed (nih.gov)
Circadian Rhythm Connections to Oxidative Stress: Implications for Human Health (nih.gov)