Vivid: 7 Steps to Prevent Burnout
Burnout impacts professionals who, despite goals of high performance, struggle to feel personal vitality in systems met with increasing pressures. Preventing burnout is both an organizational and a personal endeavour, with studies from the Mayo Clinic suggesting that the most effective approach is to change the organization’s strategy. However, this may not be in your control. What is in your control, is your behaviour. Below are several key elements to create balanced wellness that may help you improve performance and prevent burnout.
1. SLEEP
Try to get to sleep before 11 pm at night and reduce exposure to blue light - TV, Smartphone screen, computer screen - in the 2 to 3 hours before bed. By doing so, you (a) allow melatonin to release and create drowsiness, (b) have more chance of entering a deep sleep to allow your brain to restore with astrocyte "cleaning" of the brain, and (c) you align with the circadian rhythm resulting in better mood, less anxiety, and better memory the next day. Sleep at least 7 hours a night, as 5 hours or less a night can lead to cognitive impairment equal to driving impaired.
2. EXERCISE
Exercise boosts energy, endorphins, serotonin, and BDNF. BDNF is a substance produced within the brain by the brain, that helps neurons grow, which helps you think more effectively and clearly. Movement also resets your body chemistry. More mitochondria are produced, and "autophagy", ie destruction, of unhealthy cells is increased, which has been linked to cancer prevention. Sweat has been proven to release excess molecules from the body. These excess molecules include toxins like phthalates and bisphenol A - these are endocrine disruptors brought into the body from food containers and beauty products, and these can lead to weight gain among other imbalances. Exercise also helps puts your body in "rest and digest" mode which is the opposite of "fight or flight" mode that we are often in at work or in stressful situations.
3. NUTRITION
The microbiome of your gut and its relevance to your health and mood is being increasingly studied. Studies have shown that an unhealthy microbiome can be associated with major depressive disorder, attention deficit disorder, autism, and even Alzheimer’s disease. There are trillions of bacteria in your gut, and the gut and the brain have a direct connection with fast communication. 80 to 90% of your serotonin is produced from tryptophan in your gut, not in your brain. Some studies are showing that the conversion of tryptophan to serotonin depends on how stressed we are and how much that stress increases glucocorticoids and inflammation. Other brain chemicals, including dopamine, norepinephrine, and GABA have precursor molecules that are made in the gut, more than the amount created in the brain. Microbes in the gut create hormones and neurotransmitters identical to those produced by humans. The gut is the body’s largest sensory organ, with the greatest amount of nerves and the greatest surface area.
In North America, we consume over 290 pounds of sugar per year, yet sugar does increase inflammation and also may be linked to increased risk of Alzheimer's disease. Increased sugar intake has also been linked in some studies to depression and attention deficit disorder. Sugar is often difficult to stop eating because it is more addictive than cocaine. It also quickly raises serotonin, but then quickly depletes serotonin. Also, when we consume high glycemic index foods, this can lead to a rapid rise in glucose ot the brain which has been link to damage to the brain. One trick to stop eating sugar and getting a better handle on managing what you eat is intermittent fasting if this is approved by your medical professional. Some studies show that when you fast for about 8 hours or more every few days, easiest done by not eating in the morning so that you extend the fast while sleeping into the day, then you (a) increase BDNF which helps the brain grow, and (b) slow disease processes.
4. THE OPTIMAL BRAIN
High performance of the brain is designed by a variety of factors. Optimal focus can be created by a balance in brain activity, between rest and activity, drive and relaxation. Overall function of your neural networks can be supported by a positive response to stress and by protecting the brain from negative stress. Negative stress increases cortisol for longer than is ideal, and this kind of cortisol increase can lead to an imbalance of testosterone and progesterone. High cortisol is also associated with earlier aging of the skin, hair loss, and loss in brain cell branches and connections - these can grow back with relaxation and exercise.
Do you know your brain needs rest? You actually can't just be "on" all the time. Those who try to power through work for hours without stopping can actually end up making more mistakes. You might want to give your brain a rest every hour or so; shut the screens off, look out the window, or gaze at the ocean or other body of water for several minutes. By daydreaming, you might enter an alpha rhythm brainwave state that allows your brain to recharge. Consider knowing your de-stress tools and use them regularly.
Consider using biofeedback devices to measure your stress levels, and help you identify the times when you think you aren’t stressed, but you actually are. Choose a relaxation activity once a day. Try taking one whole day off a week from any obligations or pressures.
5. CONNECTION
You may want to decide to connect to your self in a positive way. Remember that the way you think about things directly relates to your success. More and more, research shows that "emotional cognition" subconsciously directs motivation, decision, and how much self control you have. You can potentially increase your success with respect to your inner world of emotions by practicing mindfulness with deep breathing to start to "see" your emotions. You then can become more aware of how your emotions affect your logic.
Connection with others is important to reduce loneliness and increase a sense of belonging, kindness, love, happiness, and other positive emotions. Consider taking time to connect to people that uplift you and bring out the best in you., and connect around values that are shared. Perhaps practice sharing positive emotions with your loved ones and friends. You might shift the energy of your connections with practice and focus.
6. ENERGY
Your brain emits a weak magnetic field that can be altered with a magnetic field that is placed near the brain. New studies show that magnetic fields can re-wire people with addictions to stop cravings. Our heart emits a magnetic field that is more powerful than the brain. So, maybe, changing how you feel in your heart, by focusing on compassion, kindness, and gratitude, can rewire you into a better frame of mind. Mindfulness and heart math are potential tools to make this happen.
7. NATURE
Nature can be powerful. The ocean calms us through its colour, the rhythm of the waves, possibly through negative ions, and can heal skin and hair with its salt and minerals. Forests release aromatic particles called ‘phytoncides’ that boost immune function, including immune cells that kill cancer. So next time you feel run down, perhaps commit a day off to a hike, a forest walk, a beach walk, or a retreat by the ocean.
You might try implementing one new step per week from the above to improve your performance and overall well being.
Wishing you the best, always,
Dr. Maia