The Physical Effects of Stress and Burnout & What To Do About It
Burnout is not a badge of honor, and yet we all tend to wear it daily as we rush to meetings, work 50+ hours a week, and forget to take our vacation time every year. While burnout and stress have become more and more common, the long-term effects can lead to significant problems with your physical health like heightened blood pressure, hair loss, anxiety, and chronic pain. If you are on the road to burnout, it's time to take a detour and explore some more holistic ways to improve your mental and physical health.
So What is Burnout?
Burnout is not a new concept and was explored by American psychologist Herbert Freudenberger in the 1970s. He determined that burnout is essentially a byproduct of our need to meet high achievement and undergo extreme stress levels to meet our goals. In simple terms, burnout is exhaustion. Burnout is long hours, never ending to-do lists, and a desire to keep up with society and the idea of success. We believe if we work longer hours, work harder, and take fewer breaks, that we are sacrificing for a greater good. But in all honesty, we are truly only sacrificing our time, mental health, and physical health.
Why is Stress Bad for Us?
Stress and burnout lead to a host of mental and physical issues. When you are exposed to long-term stress, your body doesn't know when to turn off your stress reaction, and your body never gets its cue to return to its normal day-to-day functioning. This can cause depression, anxiety, digestive issues, hair loss, headaches, and irritability.
Our bodies react to heightened stress levels by increasing adrenaline and cortisol, raising your blood pressure, and switching your nervous system into heightened awareness. While this response means to protect you in a dangerous situation, prolonged exposure to this response wreaks havoc on your body.
How Can We Manage Stress and Burnout?
You can manage stress and burnout. Your first step is to acknowledge it exists. Sometimes we get very stuck in our routines, and we don't see the effects stress has on us. It becomes a new normal, so it's essential to bring awareness to its existence. It is also important to note that your creativity, happiness, and even productivity can improve once you address stress, so try out these tips to balance your mind, body, and soul.
Try Out a Yoga Class
Yoga is a great way to balance stress and improve your ability to manage your stress reactions. The truth is, stress happens- but you can train the way your body (and mind) reacts to it. Hatha yoga is one of the best ways you can restore your body after long periods of stress, and you can find free classes on Youtube. You can also try yin yoga. Several yoga teachers teach this type of yoga- so check out your local studios.
Just Say “Ommm”
You know mediation is on this list, and for a good reason, it really does help balance your stress levels. Meditation has been found to reduce stress, support addiction recovery, control anxiety, increase your creativity, and improve your health. You only need a few minutes per day to see results, and you can try an app or Youtube video to get started.
Try Essential Oils
Essential oils are a great way to improve your mood and help with your meditation practice, especially when you need a little support to focus. Essential oils work by traveling to the emotional center of your brain, the amygdala. When this happens, essential oils can positively affect your mood, anxiety, depression, and even insomnia. There are even essential oil blends that work specifically for mediation.
Set Boundaries
Boundaries are essential on your road to recovery from burnout. Having clear boundaries is a great way to manage your stress and avoid burnout. So what do boundaries look like? Maybe if you are a workaholic, enforce boundaries around your off time. No work calls or work emails after you get home. You might need to turn off your notifications, so you are not tempted to answer.
You can also set boundaries around self-care- like dedicating thirty minutes before bed to yourself—no calls, no screen time, just activities that make you feel good and relaxed. However, this looks for you; just make sure you stick to it. It's easy to fall back into old habits, but we don't have to be on all the time. Disconnecting is very good for you, even if it's just for a few hours per day.
Get Moving
Exercise is a go-to for a mood boost and to fight off stress. The important thing to remember is movement should be fun and feel good. Don't worry about running a marathon or let your competitive nature take hold- when it comes to restoring your health from burnout, take it easy. Try outdoor walks with friends, swimming, hiking, going for a run, or have dance parties at home. Focus more on how you feel and less about the physical "goals."
Get Sleepy
When's the last time you had a great night's sleep? Has it been awhile? If the answer is yes, it's time to focus on getting quality sleep. Sleep restores and heals your body, helps you function at your best, and is a necessary part of reducing stress. In fact, most adults who get less than eight hours of sleep experience higher stress levels. Some ways you can improve your sleep are;
Meditate before bed
Reduce screen time before sleeping
Try a relaxing bath
Read a book
Get some melatonin
You can also reach out to your doctor if you need more support than the above recommendations.
Stress is a normal part of life, but burnout is not. Make sure you take some time to slow down, take care of yourself, get adequate sleep, and say no when you need to. You will work better, feel better, and find more joy in your life, once you make your health a priority.
About the Author:
Tiffany Fuller is a creator on behalf of illumiflow, Premium Web LLC, The Hope House, and Healing Solutions dedicated to holistic wellness.