What to do about stress and burnout!

16 October 2010

Have you had enough of coming home from work and feeling totally exhausted? The only thing you seem to be able to muster up the energy to watch TV or better yet, crawl into bed? If this is sounding too familiar you might be feeling the symptoms of stress and adrenal fatigue or burnout.

Learn the signs and what you can do about it!

For more years than I can remember my days started much like a road race would. As soon as the alarm went off my mind started to run checking off the to do list and assessing the day. The next step was physically racing through my morning routine with a slight panic with what lied ahead at the office…my mind and body were already well into running the first few miles at a fast pace and I had barely brushed my teeth! I ate breakfast on the go which consisted of very little as my body certainly didn’t feel like digesting much during my race – go figure. I might ingest a small piece of fruit and possibly something refined like a muffin a few hours later when a slight hunger pang would interrupt my morning. Does this sound familiar?

By the time I got to the office my heart was racing trying to keep up with the dreaded flashing red light from my smartphone and emails with exclamation marks that needed to be dealt with pronto. Off I went, full steam ahead and with determination to ‘survive’ the day and all the excitement ahead as efficiently and quickly as possible. Days were much like a competition race and full of surprises which made the work fun and challenging. To fuel up I ate at my desk as quickly as I could and ensured that I was able to type while holding my sandwich. My energy crashed around 2pm and I reached for something sweet to keep me going. How I wish I only knew what this was doing to my body and mind….

I can remember often sitting at my desk looking at an email and realizing my heart was racing so quickly and that I was almost always out of breath..from simply sitting at my computer! I wasn’t even moving, I was just sitting still…it was simply me…and my PC. Why did I feel so rushed with a constant foggy mind and almost anxious? I honestly thought everyone felt this way and didn’t think twice about it. The truth is most people I worked with likely did feel similar but never slowed to think about a possibility of feeling better and being really productive at work.

This in a very short and quick version was my work day and it was always my approach to tackling my projects and anything on my plate. For years I worked with such determination and rarely slowed to take a breath. Not uncommon at all and in fact everyone I worked with had a similar disposition. I was not abnormal and this was just the way it was. As you can imagine though it did slowly catch up with me one symptom at a time until I finally had to make some changes and realized that you can work hard and actually feel completely different both emotionally and physically!

If this is sounding too familiar we all likely recognize it as stress which our bodies have been built to handle. The problem is that we are designed to have a physiologic system in place to help us cope for things like jumping out of the way of a moving bus or defending ourselves. The system is there to help us cope but can only do this for so long without needing to be replenished. Sitting at a desk and thinking ourselves into the stress response for too long does cause problems. I find it  amazing that we can actually think ourselves into the same ‘fight or flight’ state without lifting a finger. We may know this as feeling stressed which can lead to adrenal fatigue or burnout and most of us experience some degree of this at some point but how much is too much and what are the warning signs?

Common warning signs

  • Do you feel tired early in the evening?
  • Do you wake up between 3am and 5am?
  • Do you crash in the afternoons?
  • Do you crave salty foods?
  • Are you often anxious?
  • Are you finding it hard to get out of bed in the morning?
  • Do you suffer from insomnia?
  • Are you moody or a bit depressed?
  • Do you often feel like you have a foggy memory?

If you have of one these symptoms you could be suffering from the effects of stress putting a strain on your much needed adrenal glands! Rocky Mountain Analytical has some great information about adrenal function.

5 easy things you can start doing now

1. Get lots of sleep. The adrenal glands recharge when we rest, especially in complete darkness. Get at least 8 hours of sleep. Did you know that the hours between 9pm and midnight are the best quality sleep? Our bodies produce twice as much melatonin at that time and so getting to bed before midnight has it’s benefits. This is lie doubling the amount of sleep between the hours of 9pm and midnight!

2. Decrease caffeine. Caffeine stimulates the release of adrenaline and noradrenaline, these hormones put you into that stress response.

3. Reduce consumption of refined carbohydrates like muffins and sugar. These non foods just spike blood sugar and increase insulin levels which in turn stimulates cortisol levels and signals again the stress response. Reach instead for low glycemic and good quality whole foods such as walnuts, fruit and green vegetables. Now that we are into fall try grounding foods such as yams, pumpkins, potatoes and turnips. These will burn slowly and cause your body less stress.

4. Eat every 2-3 hours. During times of stress our blood sugar levels and insulin levels are generally spiking and out of balance. Help this out by eating small meals of protein rich and nutrient rich whole foods. Snack on good quality raw nuts, grains, legumes and vegetables. Keep good quality snacks at your desk or close by. Don’t forget to chew your food and breathe! Give digestion a break by chewing each mouthful and taking deep breaths, even if it is in front of your computer.

5. Good quality supplements. Supplements are vital to the adrenal glands and the system overall. B vitamins, vitamin C, magnesium, omega 3 EFA, vitamin E and calcium. Great herbs include licorice, withania, panax, ginger and ginko. Note always consult a holistic nutritionist or naturopathic doctor for appropriate doses of supplements.

These 5 simple tips will help reduce the feeling of stress and nourish your hard working adrenal glands. In our busy lives we need to support out systems especially when they signal for help! Avoid full burnout and help restore balance. Try it and see how you feel.

Categories: Nutrition

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