Unfortunately, increasingly common — and increasingly so among young adults — burnout reflects a society focused on performance, productivity and perfectionism. Do you feel exhausted?
Here are some symptoms of exhaustion :
- Difficulty concentrating
- Increased need for sleep or difficulty falling asleep
- Depression
- Sugar cravings
- Loss of motivation
- Weight gain
- Memory loss
- Rapid exhaustion
- Irritability
- Decreased libido
- Low pressure
- Weakened immune system
If you experience several of these, or if it affects a loved one, it would be wise to read on…
Causes of exhaustion
The nervous system keeps the body on alert by increasing stress hormone levels in people who feel they don’t really have control over certain things that seem essential to them. The hormones act throughout the body. As long as they haven’t regained control of the situation or let go, the hormones will affect their body. Difficulty sleeping, weakened immune system, tense muscles, altered blood pressure, affected digestive system, problems with concentration and memory, mood swings, chronic fatigue.
Exhaustion can therefore be physical, mental, and emotional.
How to recover from it :
The first step to getting over it is, in part, to become aware of it. Sometimes you have to step away from the tree to better see the forest.
Exhaustion can easily lead to low mood, even to major depression. Taking charge is crucial. And properly recovering from exhaustion requires a review of lifestyle habits.
Recognizing the symptoms that accompany it gives a clearer perspective on the real needs. ⠀⠀
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- Sleep (Quality & quantity) : Do you sleep enough and well? Good sleep quality without awakenings or insomnia, as well as a sufficient number of hours (on average 7 hours per night), are important to recover well. If your sleep quality is not adequate, certain natural products can help you maximize it. (See : The collection Sleep supplements. Maybe you're simply lacking magnesium, or that a bit of L-theanine, ofAshwagandha or from SynerSleep would help promote optimal sleep)
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- Food (blood sugar management and nutrient abundance) : Often, we think we eat well. And when we ask a professional to assess our diet, we realize that the amount of carbohydrates consumed is far too high for our needs, and low in nutrients. The body needs good nutrients to function. A balanced diet (that is, with plenty of vegetables and quality proteins) will give the body the energy it needs to function well without being too tired. ⠀⠀⠀
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- Physical activity (too little or too intense) : Everything is still in balance. Too little physical activity = the body needs it to stay healthy, and to help produce hormones such as dopamine and endorphins! (See the article : Combating depression, anxiety and stress through exercise?) And too much training = the body can't recover (See the article : The "performers" and recovery). It is important to give them breaks.
- Social life (crucial to mental health) : Yes, social life is crucial to mental health. A little put on hold since the start of the pandemic, we will one day return to that longed-for social life.
- Mindset (positivity, practice of letting go, self-esteem) It is important to work on one's positivity and self-esteem, to let go 𝐌𝐄𝐍𝐓𝐀𝐋𝐋𝐘, to 𝐒𝐓𝐎𝐏 being performance-oriented and to start 𝐑𝐄𝐂𝐎𝐕𝐄𝐑𝐈𝐍𝐆. Encourage relaxation through walking, hot baths, reading, meditation.
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- 𝐒𝐓𝐑𝐄𝐒𝐒 (By far the most important, stress management is crucial to health) Bad stress wears down physical and mental health. Try to minimize stressors, or the way we perceive them, and make sure you have the right tools to manage your stress. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌟 Slowing down, taking time for yourself, allowing yourself to say NO, and taking a vacation every 6 months reduce the risk of burnout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To help you, don't hesitate to consult healthcare professionals:⠀
- Doctor if you are no longer able to perform your daily tasks
- Naturopath to optimize lifestyle habits and ensure adequate nutrient intake
- Osteopath to relieve tension and relax the nervous system
- Acupuncturist to balance energy and nourish certain meridians (often the spleen and the liver)
- Massage therapist to relieve physical tension
- Psychologist to relieve mental tension
- Life coach (under listing) to change the patterns that drain you
Reference :
- Lafleur, J. Ph. D, Work and Health, vol 25 no 9, March 2009, revised in February 2017
Article written by Émilie Riendeau
Naturopath, B. Sc, ND, K.In
Émilie Riendeau can be reached on her social media: Instagram or by email at: info@emilieriendeau.com