How to identify burnout?
The following symptoms might indicate burnout:
· Emotional exhaustion (Feeling of indifference, lack of highs and lows in daily life)
· Physical exhaustion (Feeling to need more energy in order to carry out an activity)
What can be done?
The first step towards self-help is to acknowledge and analyze the situation.
Helpful measures:
Immediate change of lifestyle:
· Avoid commitments
· Avoid isolation (people affected by burnout are often loners)
· Sports activities (start with relaxing walks or light jogging)
Strict separation of work and free time:
· Switch off the mobile phone from time to time
· No internet
At least 7-8 hours sleep each night
Use the word "NO":
· Learn to use this word as often as possible
· Delegate duties
· Take creative breaks
Healthy diet:
· Avoid fat und sweet food
· Drink between 2 and 3 liters water (or unsweetened herbal tea) per day
Immediate decrease of stimulants:
· Reduce consumption of coffee
· Reduce nicotine
· No alcohol
Natural healing powers:
· St. John's wort tee (lifts the spirit) and lavender tee (calming and relaxing)
· Use of essential oils to lift the spirit
· Lavender oil (calming)
· Citric oil (orange, tangerine, grapefruit, lime, lemon– anti-depressive, calming, lifts the spirit)
· Rose / rose wood (lifts the spirit)
· Rosemary (tonic, calming)
· Sandal wood (grounding, anti-depressive)
Relaxation exercises:
· Autogenous training
· Yoga
· Thai Chi
· Chi-Gong
· Meditation
These are approaches, which the individual affected by burnout can use immediately and independently after recognition of the symptoms. However, since panic situations are often present, they usually cannot help themselves. For this reason the situation should be discussed with familiar people. In some cases expert advice is inevitable.
The burnout syndrome triggers a chronic activation of the stress axis and thus an increased release of the stress hormones cortisol, adrenalin and noradrenalin. Other hormonal effects influence the metabolism of proteins, carbohydrate an fat. Protein is catabolized and sugar and fatty acids are mobilized from the depots of the body. The level of blood sugar and blood lipids increases. The production of sour metabolic valences rises - over acidification occurs. Also, the need for minerals and vitamins increases.
In addition the reactivity of the immune system is lowered (susceptibility to infections increases ) and it in the long term releases inflammation-promoting molecules in the connective tissue (increased pains). Wrong eating habits (sugar-containing and fatty food; soft and energy drinks) weaken the body even more.
How can I change my eating habits in order to minimize the consequences of stress?
Most people only look into the subject "What shall I eat?" The question "How shall I eat?" is hardly asked even though it is equally important.
Rules of thumb:
· Take your time for eating. While you eat, don't do anything else.
· Relaxation is important for the body in order to trigger digestion - stomach and brain. Indulgence and pleasure increases relaxation.
· Eat slowly and make sure to chew your food well.
· Try to eat food that is high in vitamins and nutrient-rich (vegetables and fruit; whole meal)
· Proteins (legumes - indigestive for some people); cheese, fish and poultry is recommended
· Olive oil and polyunsaturated fatty acids are recommendable.
· Listen to your feeling of repletion and drink plenty of fluid (especially unsweetened tee and fruit juices)
In case you require more micronutrients the following is recommended:
Omega-3-acids, vitamin B, trace elements and lip soluble vitamins (e.g. vitamin AE-Lycopin) play an important role. Do not exaggerate the use of vitamin E by the way as it may affect your health in the long run.
If you stick to the rules of thumb described above, your body will be grateful!
By: Peter Hinterseer, Fitness Coach und nutritionist & Dr. med. Hans Finder, psychotherapist and general practitioner
