Do You Have Burnout Symptoms - What to Look Out For and How to Manage the Root Cause

Burnout is a condition that has long been an occupational hazard for various professions, and in today's high-pressure society it has become increasingly common across all walks of life. Defined by the World Health Organization as "a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed,"[1] burnout symptoms include feelings of energy depletion or exhaustion, increased mental distance from one's job or feelings of negativism or cynicism related to one’s job, and reduced professional efficacy. However, we all know that workplace stress is not the only place burnout can come from. Understanding the warning signs and knowing how to manage them is essential to maintaining both professional performance and personal well-being.

Recognising Burnout Symptoms

Burnout symptoms can be subtle and may develop gradually, making them easy to miss. Common signs include:

1. Chronic Fatigue: A pervasive sense of exhaustion that persists even after adequate rest. Often, this relentless tiredness serves as one of the initial indicators of burnout, signalling a deep-seated depletion that transcends mere physical tiredness.
2. Insomnia: The troublesome challenge of not being able to fall asleep or remain asleep, despite feeling physically drained. This condition exacerbates fatigue and undermines the body's ability to recover, creating a vicious cycle of exhaustion.
3. Forgetfulness and Impaired Concentration: A noticeable decline in cognitive functions, such as the diminished capacity to concentrate or recall details about tasks or responsibilities. This symptom of burnout can significantly affect productivity and the quality of work.
4. Increased Illness: The relentless stress that characterises burnout can compromise the immune system's efficacy, making the body more susceptible to infections and illnesses. This weakened state can lead to more frequent absences from work and a general decline in health.
5. Loss of Appetite: Experiencing burnout can lead to significant alterations in eating habits, which may manifest as a decreased appetite. These changes can have profound effects on one's physical health, potentially resulting in weight loss or weight gain, depending on how individuals cope with stress.
6. Anxiety: Initially, the anxiety may present as minor symptoms of tension or worry. However, without intervention, these feelings can intensify, potentially escalating to more severe levels of anxiety that interfere with daily functioning.
7. Depression: Burnout can initially seem like a mild case of the blues, with individuals experiencing slight feelings of sadness. Without proper attention and management, however, this state can progress into a severe form of depression, characterised by feelings of entrapment and despair, leaving individuals feeling hopeless about their situation and future.

Each of these symptoms contributes to the complex condition of burnout, emphasising the importance of recognising and addressing them promptly to prevent further deterioration of mental and physical health.

While these are not the only indicators of burnout, their presence, especially if several are observed together, should prompt a more detailed analysis of one's work and personal life to determine if burnout is occurring.

Functional Medicine Approach to Managing Burnout

The functional medicine approach looks at the root causes of health problems, considering the body as an interconnected system rather than addressing individual symptoms in isolation. When it comes to managing burnout, this perspective can be particularly beneficial.

Diet and Supplements

A balanced diet rich in antioxidants and essential nutrients is crucial for the body to cope with stress. However, the addition of specific supplements can aid in the management of burnout:

1. Adaptogens: Herbs like Ashwagandha, Rhodiola Rosea, and Holy Basil are not just ordinary plants. These powerful adaptogens have been the subject of intense study for their remarkable ability to boost the human body's resilience against stress. By helping to balance stress hormones, they can significantly contribute to improved overall well-being and stress management.[6]
2. B-Vitamins: The role of B-vitamins in energy production is well-documented, making them indispensable for anyone looking to support their adrenal function and reduce fatigue. Vitamins B5 (pantothenic acid), B6 (pyridoxine), and B12 (cobalamin) are particularly vital, playing a crucial role in converting our food into energy and ensuring our nervous system functions properly.[7]
3. Magnesium: Often referred to as the anti-stress mineral, magnesium has a dual action on the body. It not only promotes relaxation and aids in muscle recovery but also has been shown to significantly improve sleep quality. This is particularly important in our high-stress, fast-paced world where quality sleep can sometimes be a rare commodity.[8]
4. Omega-3 Fatty Acids: The benefits of omega-3 fatty acids extend far beyond heart health. Found abundantly in fish oil, these essential fats are powerful anti-inflammatories, making them an invaluable ally against the inflammation often associated with chronic stress. By incorporating omega-3s into your diet, you can help protect your body from the detrimental effects of stress while promoting better overall health.[9]

These supplements, along with a healthy diet, can help provide the nutritional foundation necessary to combat burnout.

Lifestyle Changes

Adopting a healthier lifestyle is paramount in managing burnout effectively. Here’s how you can start:

1. Regular Exercise: Engaging in regular physical activity is an incredible stress reliever and can significantly boost your mood. This is primarily due to exercise’s ability to ramp up the production of endorphins, the body's natural painkillers and mood elevators. Whether it's a brisk walk in the park, a challenging gym session, or a calming yoga routine, incorporating exercise into your daily routine can work wonders for your mental health.[10]
2. Proper Sleep: The role of sleep in maintaining overall health cannot be overstated. Quality sleep is a cornerstone of well-being and helps your body to recover from daily stress. Establishing and sticking to a consistent sleep schedule, ensuring your bedroom is conducive to sleep, and practising relaxation techniques before bed can all help in promoting restful sleep. Adequate sleep not only rejuvenates the body but also enhances cognitive function and emotional resilience.
3. Mindfulness and Meditation: Adopting practices such as mindfulness and meditation can significantly contribute to stress reduction and an overall sense of well-being. By fostering a state of active, open attention on the present, these practices help individuals detach from past regrets and future anxieties, leading to reduced stress levels and promoting a state of relaxation. Regular practice can also improve concentration, encourage a positive mood, and assist in developing a deeper understanding of oneself.[11]

Incorporating these practices into your routine can be a game-changer in managing burnout. Remember, small, consistent changes can lead to significant improvements in your mental and physical health.

Professional Support

Alongside self-managed lifestyle changes and supplementation, seeking professional support is often necessary:

1. Psychotherapy: Working with a therapist can help develop strategies to manage stress more effectively and change potentially harmful thought patterns.
2. Functional Medicine Practitioner: These practitioners look at all aspects of health and lifestyle to develop individualised treatment plans that address multiple contributing factors to burnout.

Workplace Interventions

Employers play a crucial role in preventing and addressing burnout among their workforce. Effective interventions may encompass several strategies:

1. Promoting Work-Life Balance: This involves encouraging employees to take their full entitlement of time off and to fully disconnect from work during non-working hours. By fostering an environment that values personal time and relaxation, employers can help prevent the onset of burnout. Activities such as encouraging regular breaks and respecting boundaries between work and personal life are key components of this strategy.
2. Providing Resources for Mental Health and Stress Management: Offering employees access to counselling services or stress management workshops can significantly contribute to their well-being. Such resources equip employees with the tools they need to cope with stress more effectively, thereby reducing the risk of burnout. These could include employee assistance programs, mental health days, and in-house workshops focused on developing coping mechanisms for stress.
3. Effective Workload Management: Ensuring that employees' workloads are manageable is critical to preventing burnout. This involves not only setting realistic deadlines but also providing employees with some degree of autonomy and control over their tasks. When employees feel they have the resources, time, and support needed to complete their work, they are less likely to experience chronic stress. Regular check-ins and feedback sessions can help managers gauge workload and redistribute tasks as necessary to maintain a balanced work environment.

By implementing these strategies, employers can create a supportive workplace culture that actively combats the factors leading to employee burnout, thus fostering a healthier, more productive workforce.

Addressing Burnout: Vital for Health & Well-Being

In addressing burnout, it is critical to acknowledge the interplay between lifestyle, work environment, and personal health. Implementing coping strategies, making lifestyle adjustments, and taking appropriate supplements can all contribute to managing burnout. However, individuals experiencing burnout symptoms should consider seeking professional advice for a tailored approach to their recovery. Remember, acknowledging burnout is the first step towards overcoming it, and with the right support and management strategies, full recovery is within reach. By caring for our well-being holistically, we can continue to contribute meaningfully to our professional and personal lives.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

References:

[1]: World Health Organization. (2019). Burn-out an "occupational phenomenon": International Classification of Diseases.

[2]: Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: recent research and its implications for psychiatry. World Psychiatry, 15(2), 103–111.

[3]: Bianchi, R., Schonfeld, I. S., & Laurent, E. (2015). Is it time to consider the "burnout syndrome" a distinct illness?. Frontiers in Public Health, 3, 158.

[4]: Cohen, S., & Williamson, G. (1991). Stress and infectious disease in humans. Psychological Bulletin, 109(1), 5–24.

[5]: Ahola, K., et al. (2005). The relationship between job-related burnout and depressive disorders—results from the Finnish Health 2000 Study. Journal of Affective Disorders, 88(1), 55-62.

[6]: Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals, 3(1), 188–224.

[7]: Kennedy, D. O. (2016). B vitamins and the brain: mechanisms, dose and efficacy—a review. Nutrients, 8(2), 68.

[8]: Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429.

[9]: Calder, P. C. (2013). Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology?. British Journal of Clinical Pharmacology, 75(3), 645-662.

[10]: Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for Mental Health. Primary Care Companion to the Journal of Clinical Psychiatry, 8(2), 106.

[11]: Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156.