Healing Burnout & Chronic Stress
If we’ve learned anything over the last few years, it is that burnout is very real. We all experience burnout a little differently. For some it is physical, and for others it is mental and emotional. What remains the same for everyone is this feeling of reaching our threshold, where our stress response is maxed out. Chronic stress has a big impact on our bodies, but the good news is that there are ways to support the body to heal from burnout.
The Effects of Burnout and Our Health
Burnout is essentially when we’ve reach our stress response threshold, when we’ve been stressed out and stretched thin long enough to put a strain on our bodies. No matter how resilient we are, our bodies eventually reach the point where symptoms begin to show up physically and mentally. Sometimes you may notice this as feeling like you are on the verge of snapping.
Physical Symptoms
Fatigue and exhaustion
Digestive issues
Weight gain and increased food cravings
Insomnia
Menstrual changes
Low libido
Hair loss
More frequent infections
Mental & Emotional Symptoms
Depression
Anxiety
Decreased focus and motivation
Increased agitation and irritability
Overwhelm
The Adrenal Stress Response
The adrenal stress response is our body’s way of protecting us from danger. The adrenal glands produce cortisol and adrenaline, which are released during times of stress. These hormones go on to increase blood pressure, heart rate and blood sugar to protect the body from any immediate “danger”. This is supposed to be a quick response, and then our body recovers back down the baseline. The problem is that many of us are in a near constant state of stress, so our adrenal stress response is activated very often.
Ultimately our body adapts as best that it can, but we can only sustain it for a short while until symptoms begin to appear. This is where I find naturopathic medicine to be a great tool. We have the time and the resources to guide you through the process of reducing physical and emotional stress, thereby reducing symptoms so that you can feel like yourself again.
The Inaccuracy of “Adrenal Fatigue”
If you’ve spent time reading about your symptoms, then you may have stumbled upon the term “adrenal fatigue”. The problem with this term is that it is simply not accurate. The symptoms are real, but the terminology is not. Our adrenal glands are not “fatigued”, instead we have a dysfunction of our stress response due to chronic and sustained stress.
A Holistic Approach to Healing Burnout
The very first step in healing from burnout is recognizing that it takes time and effort. Taking a simple supplement won’t move the needle, so lifestyle modifications are always part of the plan. It can be challenging at first, but the result is that you are able to find more time for yourself to rest and destress. These are just a few ways to begin healing from burnout and chronic stress.
Prioritize Relaxation
We all find relaxation in different ways, from meditation to baking to walks outdoors. Finding a way to incorporate scheduled relaxation is a foundational step in healing burnout because it gives us the tools to reduce our ongoing stressors. Actively working towards relaxation reminds our bodies that we safe from a perceived “danger”.
Find a Restorative Sleep Routine
Chronic stress can have quite the negative affect on our sleep habits, sometimes leading to difficulty falling asleep and/or difficulty staying asleep. This may have us reaching for caffeine more often than not. This is a time to remind yourself of a supportive sleep routine, sometimes called sleep hygiene. For more information on sleep hygiene, sign up for my free Wellness Foundations E-Book, which has an entire section on sleep support.
Stay Nourished
When we reach this level of burnout and chronic stress, it is easy to overlook the things that nourish us. Nutrition wise, blood sugar can be greatly affected by chronic stress leading to a rollercoaster of cravings. Finding nourishing and blood sugar supportive snacks throughout the day is a key component to healing burnout.
Herbal & Supplemental Support
Unlike the foundational recommendations above, herbal and supplemental support is unique to each individual person. We all experience burnout differently, not to mention that burnout has many different physiologic phases. In my practice, I use a combination of herbs that nourish the nervous system and adrenal glands, while also supporting hormonal and immune health. These are sometimes referred to as adaptogens and nervines. Each function differently, some being more stimulating than others, which is why it is so important to seek guidance from an experienced provider. If you you are interested in seeking an individualized approach to your burnout recovery, consider scheduling a free discovery call.
About the Author
Dr. Hannah is a naturopathic doctor providing whole body adjunctive healthcare to patients in Maine and Massachusetts. She believes every patient has their own unique health journey, which influences her personalized treatment approach. She has a passion for helping women, mothers and families heal and thrive, all while uncovering the root cause of whatever ails them. Her goal is to empower and guide her patients on the path towards healing the mind, body and soul through natural methods of healing. Dr. Hannah sees patients locally in Portland, Maine. Through telehealth, she is happy to serve the people of Lewiston, Ellsworth, Belfast, Bangor, and all the towns in between! She now sees Massachusetts patients through telehealth as well!
Disclaimer
The information provided on or through this website is for educational and informational purposes only. This information is not a substitution for proper and personalized medical diagnosis or treatment. Always seek the advice of your physician or trusted healthcare provider before making an adjustments or changes to your healthcare regimen. Natural medicine is not inherently harmless, and therefore it is important to speak with your healthcare providers for personalized medical advice.