 We have come to the last part of our burnout blog series. From understanding burnout to managing it, the main goal should be to support your body’s natural abilities to adapt and maintain balance in the face of stress and burnout. In this section, we will uncover the different steps and strategies that you can apply daily to finally conquer burnout! STEP #1: Heal Your Nervous SystemThe most crucial step should be to heal your nervous system, which is where signals that perceive stress and responses that act on stress all come together. This can be done through optimal nutrition and supplements that nurture your nerves and brain structures. Plant adaptogens, for instance, can help nurture your body’s abilities to cope with stress through supporting the pathways that control your stress response. The second and third parts of this burnout series are dedicated to discovering the right supplements and herbal remedies that help protect and nurture your nervous system! STEP #2: Master Your SleepRest is very important for the body’s optimal recovery after a long and tiring day. Compromising your sleep means damaging your body’s abilities to recuperate and recharge. In the face of burnout, a good night’s rest should be a top priority! This can be achieved through setting a consistent time for rest and sleep, aiming to sleep at least 7-9 hours every night, and limiting vices that may disrupt the quality of your sleep! Additionally, being mindful of your caffeine intake is essential to prevent delaying your time for sleep. To learn more about the benefits of a good snooze, we have the perfect blog post for you! STEP #3: Restore Energy with MovementMoving your body and engaging in simple aerobic exercises can help reduce burnout symptoms. Incorporating simple activities such as jogging, walking, and cycling in your daily routines not only improve physical health but also boost psychological well-being, reduce stress, and manage depression.2 This leads to increased job satisfaction, making work more fulfilling and enjoyable.2 What better way to boost your endorphin levels than through moving your body? Whether you're a student, a healthcare worker, or anyone experiencing burnout, incorporating these exercises into your routine can help boost your mood and nurture your body’s abilities to fight off stress and burnout. STEP #4: Make Time for RelaxationThe simplest (yet very hard to do for some people) thing to do to avoid stress is to do its complete opposite: relax. Relaxation means taking vacations and rest days, but it can also mean having a few minutes to yourself in the middle of a hectic work or school day. This can be done through breathing exercises or muscle relaxation techniques.
STEP #5: Schedule "Micro-Joys”Despite your busy schedule, you should always remember to give yourself credit for working hard! Micro-joys are all about finding happiness and contentment in the small moments of life. You can reward yourself with your favorite drink after a long workday or finally buy that shirt you've been eyeing at the top of your shopping list. These micro moments can help boost your mood and at the same time inspire you to work harder and better to achieve your goals in life! The Naturopathic ApproachRecovering from burnout requires a comprehensive and holistic approach that targets both your physical and mental health. After recognizing the signs and symptoms of burnout, it is best to act on them immediately to prevent these manifestations from causing harm to your body. At Natural Path to Wellness, your team of naturopathic medicine advisors are committed to helping you discover the best natural and well-rounded approach to manage burnout according to your unique case and preferences. Talk to us today! This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information. REFERENCES:
Your body’s abilities to fight off the effects of burnout can be further supported through the use of adaptogens, which are compounds or plant extracts that protect the integrity of your body’s innate responses against stressors. This, in turn, can help your body adapt better to stress while maintaining optimal functioning within, thereby nurturing both mental and physical health. Amazingly, many adaptogens are found in nature and are even used as ingredients in your favorite dishes!
What Are Adaptogens?
Adaptogens are plants that can help nurture the body’s abilities to withstand physical stress without causing too much oxygen consumption that can deplete resources for its most important functions.1 The effects of these natural wonders to the body are quite complex and are primarily directed on the hypothalamic-pituitary-adrenal axis, which is the body’s primary regulatory system against stress. Additionally, adaptogens can help nurture your blood glucose levels, offer immune protection, and nurture your brain health.
To effectively manage stress, our bodies need to adapt. Think of adaptation as our body's way of fighting off stress by staying balanced. Adaptogens serve as catalysts, helping to kickstart this adaptation process and empowering our bodies to handle stress more efficiently and effectively. Why Are Adaptogens Perfect for Burnout?
Adaptogens are effective adjuncts to lifestyle and nutritional practices that you have been following to manage burnout. These plant extracts target your body’s primary regulator against stress and its major hormonal system, which is the hypothalamic-pituitary-adrenal axis (HPA). Your HPA axis triggers the release of hormones that help provide energy by breaking down fats and proteins, delivering blood and nutrients to cells through enhancing blood vessel constriction, and maintaining overall balance within the body.2 As mentioned in the first part of this series, short-term increases in these stress hormones can help cognition and metabolism, but long-term stress and activation of the HPA axis can cause detrimental effects to your immune system, heart, metabolism, and brain. Therefore, nurturing this vital pathway is important in maintaining physiological balance and supporting your body’s natural abilities to fight off unwanted and unregulated stress.
Finding Your Adaptogens
With the abundance of adaptogens inherently present in nature, finding the right one for your personal health and preferences is very important to receive the full and unwavering benefits of these natural wonders. It is very important to remember that before using adaptogens to fight off burnout, talking to your healthcare provider and naturopathic doctors should be a top priority. This is because most herbs should not be given to special populations, such as pregnant and lactating women, as these may affect the health and development of the baby, or children, since pediatric dosing requires specialized knowledge. Additionally, combining herbs with certain maintenance medications may trigger adverse interactions that could certainly be avoided through a discussion with your healthcare providers and naturopathic doctors.
Regimen #1: For the Anxious
Ashwagandha (Withania somnifera L.). Ashwagandha is a shrub that brought centuries’ worth of relief and resiliency against physical and chemical stressors.3 This adaptogen contains over 50 chemical compounds that target the HPA axis and make It less reactive to stressors, thereby helping nurture and maintain balance within the body. Additionally, ashwagandha contains anti-inflammatory effects that can prevent the development of chronic inflammation that comes with long-term and unregulated stress. To learn more about the wonders of Ashwagandha for stress relief, we have the perfect blog post for you!
Regimen #2: For the Fatigued, Brain Fog
Rhodiola (Rhodiola rosea L.). This medicinal herb can help nurture the health of your nervous system and fight off stress-related fatigue and depression. For centuries, rhodiola has been traditionally used to nurture physical endurance and enhance work productivity, which are very helpful benefits for people experiencing burnout. Interestingly, rhodiola has also been used to help manage high-altitude sickness, digestive issues, infections, and nervous system disorders.3 Rhodiola affects the brain’s stress-response system by nurturing the levels of neurotransmitters, such as serotonin and catecholamines, as well as opioid peptides such as β-endorphins.3 This adaptogen helps boost these neurotransmitters by making the brain more receptive to their precursors.3
Regimen #3: For the Irritable and Moody
Holy Basil (Ocimum tenuiflorum). Holy Basil is a powerful herb that has been dubbed as the “elixir of life” because of its abilities to nurture longevity. It is packed with beneficial properties for your health, helping manage stress, pain, and inflammation. As an adaptogen, Holy Basil exerts a calming effect on the body’s stress-response systems.4 Additionally, Holy Basil can help nurture sleep, optimizing the period of recovery that your body needs to survive each day.
The Naturopathic Approach
Burnout can cause devastating effects to both your mental and physical health when not adequately recognized and addressed. This is precisely why taking action should become your priority when you experience the signs and symptoms of burnout. Always remember that anyone can experience burnout, whether you are still starting your career or you are already at the top of your field. At Natural Path to Wellness, your team of naturopathic medicine advisors will help you uncover the secrets behind burnout and how to properly address them, protecting your body’s natural balance, as well as its defenses against potential harm. Talk to us today!
This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information. REFERENCES:
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THE BLOG AT NATURAL PATH TO WELLNESSAuthorSNatural Path to Wellness values community education and welcomes contributions from writers with a background in Naturopathic Medicine, natural health and wellness, herbalism, homeopathy, Nature Cure, and more. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
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