Burnout (BO) affects an impressive percentage of the working population in the West today. After brushing a brief history of its discovery, then describing it (a syndrome grouping together emotional exhaustion, depersonalization and reduced personal fulfillment), burnout was born in North America as a hundred years earlier. neurasthenia and yuppie syndrome (or chronic post-viral fatigue syndrome). In the context of a society of overflow, it would be a pathology of self-giving. Let us introduce you to some solutions to alleviate the symptoms of depression.
The expansion of the term burnout is confusing due to the imprecise limits of this reality.
What is burnout?
This can be likened to either an adjustment disorder, a state of post-traumatic stress, or a state of depression. It can also designate a picture of psychological distress of subclinical intensity to that required to designate a characterized pathology. It could be called dysregulation of the hypothalamic-pituitary-adrenocorticotropic axis.
To burn out means: to fail, to wear out, to become exhausted in the face of too much demand for energy, force, resources. In aerospace, burnout refers to the exhaustion of a rocket’s fuel resulting in overheating and the risk of breakage.
The etiological factors of burn-out are those of psycho-social risks (work demands, emotional demands, lack of autonomy, lack of social support and recognition, value conflicts, job and job insecurity) and those linked to the subject’s personality: individual factors can be determining factors of vulnerability (neuroticism, overinvestment, psychopathological history, etc.)
How to explain the symptoms of burnout?
Chronic fatigue, loss of motivation and efficiency at work, feeling of being overwhelmed, self-deprecation, increasing irritability and lack of concentration… Burn-out occurs when we feel like we are losing control of our environment, be treated unfairly and lose support. This psychological syndrome linked to the environment and not to the person is today in full expansion and does not concern only the professional environment.
Fatigue, stress and psychological suffering are states that are difficult to objectify and to recognize. This is why the categories through which these states will be shaped and interpreted contribute so strongly to determining the reality of the phenomena in question, even if they are the object of issues and interests that go beyond simple scientific reflection.
Some naturopathic tips to avoid burnout:
In all cases, a process of “exoneration” and exteriorization of the cause must be put to work. Assuming a diagnosis of burnout or chronic fatigue syndrome thus avoids the psychologization of fatigue.
- Learn to delegate:
You need to know what you need to focus on in order to delegate tasks clearly and effectively. You could say that in order to train to delegate, you simply have to start delegating tasks.
- Sleep (at least) 8 hours per night:
Sleep is of utmost importance! Getting a good night’s sleep can help fight the exhaustion characteristic of burnout, although sleep disturbances can be a symptom. It is therefore advisable to sleep at regular times.
- Eat (more) healthily:
Poor eating is a source of stress for the body, while a healthy diet provides energy. This means that it is high time and worthwhile to opt for healthier foods and lifestyle.
- Get into meditation:
Breathing is linked between the body and the mind. When a strong emotion arrives, the breath quickens and vice versa. “Refocusing is used to find your natural breathing. You just need to be aware of your breathing. This simple fact will modify it, slow it down. It will therefore be more effective and more comprehensive. It is the abdominal breathing, which is closer to that of the infant ”.
- Become aware of your condition
As a first step, the three-focus meditation makes it possible to make a general inventory: “Analyze your bodily sensations, you will thus learn to direct your attention towards the physical sensations of the body. Then focus on your breathing, without changing it. And finally, analyze your thoughts and your emotions to scan your inner world ”.
- Exercise (at least) once a week:
In the burn-out phase, you are asphyxiated. Practicing a sporting activity will revitalize the body and quickly restore physical and then mental energy.
- Spending time with loved ones:
Many of us tend to forget that there is life after work and most importantly, that it is necessary for personal balance. It is normal to want to prove yourself but it is much less so if it is to the detriment of your family and loved ones. Especially since the latter are generally excellent supports. Do not neglect those around you!
- Surround yourself with plants:
Living and working among plants is good for your health. Being surrounded by plants improves our physical and moral well-being, especially when we spend a lot of time indoors. In the office, the presence of vegetation has a positive impact on the work environment, employee engagement and company performance. At home, plant elements facilitate relaxation and comfort and clean the ambient air.
- Disconnect from screens:
Working in front of a screen is anything but easy. This way of working can develop physical pain as well as discomfort. There is a real link between this discomfort and overexposure to screens. So as soon as possible, get outside to breathe the fresh air and clear your mind.
- Take (good) time for yourself:
This time is necessary to heal his wounds, to allow his body to heal, to regain the strength and energy to stand up. Now is the time to take care of yourself. To open up to other things too.
- Feed his passions:
Feeding your passions is essential for well-being and personal development. Exhibitions, artistic workshops, theater or singing lessons, restoration of furniture, knitting… save time to practice an activity that animates you.
- Appreciate the simple things in life:
Exchange a smile with a stranger, drink a hot cup of coffee, read a book, smell the scent of a pretty bouquet of flowers… appreciate and know how to take advantage of all the little pleasures that life offers makes everyday life better!
Medicinal plants and burnout:
It is one of the most powerful adaptogenic plants. It improves mental capacities and the quality of sleep. It has anxiolytic and anti-stress effects, measured by the Hamilton scale (HAM-A Hamilton Anxiety Rating Scale), and DASS-21 (Depression, Anxiety, and Stress Scale -21), by reduction of chronic stress hormones (cortisol and DHEA).
Ashwagandha is indicated in asthenia, overwork and promotes rest and relaxation.
Oats are indicated for nervous disorders, insomnia, asthenia and states of exhaustion. The gramin it contains is an indole alkaloid which has a molecular structure similar to that of serotonin.
The H.E of Pinus silvestris is cortico-stimulating, and in fact, effective in the deep asthenias, the nervous exhaustion, the neurasthenia, the depression and the burn-out.
In massage on the lumbar and sacrum level where the adrenal glands are located (lower back). This stimulates the natural synthesis of cortisol to restore vitality and energy to the body.
With adaptogenic * and cortisone-like properties, this essential oil is indicated in deep asthenia, exhaustion, apathy and physical fatigue.
* An adaptogenic substance is a pharmacological substance capable of inducing in an organism a state of increased non-specific resistance, making it possible to counterbalance the stress signals and to adapt to an exceptional effort. In other words, an adaptogenic plant helps the body adapt to stress.
