BURNOUT PART 2

In our last article we discussed how burnout occurs and what it looks like. If you haven’t read part one, I suggest you do so now.

While burnout has significant physical and behavioral health impacts, there is hope, because burnout is not only avoidable, it is reversible. 

There are purposeful strategies, when carefully applied in your life will help you avoid or reverse burnout.

Here are key areas of focus for you to work on. 

SLEEP DEEP and WELL.

How often do you hear your colleagues talking about or almost boasting about how little sleep they get? We seem to think sleep is the one activity we can cut corners on so we can pick up the extra shift, work the OT or work the special assignment. When you short yourself on sleep, you're shorting your body's ability to repair and regenerate. Adults need a minimum of 7 hours of quality sleep. Get your sleep area as dark as possible. Get rid of all the electronics from your sleep area, they actually interfere with your physiology while you're sleeping. Cool your environment. Studies show that we sleep best at temperatures in the mid-60's

EAT WHOLE FOODS/ IMPROVE YOUR NUTRITION

I can't emphasize this enough. Get rid of processed food, industrial seed oils like vegetable oil, and sugar. Our modern food system is toxic to our biology and causes a lot of issues we may not consider being related to our food. Food is fuel, and it is also medicine. Don't run the most advanced machine on the planet on garbage ingredients. Consider calculating your carb intake as well, especially if you are overweight. You can do this for a few days to establish a baseline. Eating the right type of carbs is critically important. Say "yes" to fresh vegetables and a little fruit. Say "no" to excess quantities of grain based products like bread, pastries and limit other starches like potatoes. As we age, we need more protein. Real fat from butter, whole dairy products and safe oils like cold olive oil provide our bodies with fuel for our brain. Learn to read labels and avoid chemical filled food. 

HYDRATE. 

Your body needs adequate lubrication which comes in the form of hydration. We all know we need water to survive. Water. Not energy drinks. Not super mocha flavored coffee drinks. Your body wants and needs water. Coffee and tea are fine in limited amounts. You'll need to check your own requirements for your height, weight and activity level, but start at around 88 ounces for women and 120 ounces a day for men. When you don't hydrate properly, your body stays in a physical state of stress. Put a little celtic sea salt in your water to trigger your cells to open and absorb the hydration.

MOVE.

Take every opportunity you can to move your body. Basics such as taking a walk at lunchtime or after dinner gets us in contact with the ground and the environment around us. Other practices such as a gentle stretching routine or yoga help relieve pent up stress points that we hold in our body. I'm not advocating for you to go and become a cross fit enthusiast or spend hours a day in the gym. However, a regular workout practice will definitely help you. You can gain benefits from any and all movement provided you do it regularly. If you’re experiencing burnout symptoms, avoid chronic cardio. Many people don't know that their excessive and chronic cardio habits of knocking out 45 minutes on a treadmill several days a week can actually produce inflammation in the body, resulting in more stress on the body.

REST/RECOVER/PLAY TO MANAGE STRESS.

How long has it been since you engaged in purposeful rest? Taking some time to play? Whether engaging in a hobby, reading a book or some other fulfilling activity that you pursue simply for the nature of the activity, not because it has an end to it. Our systems need some downtime. Lapsing into the thinking "I'll rest when I'm dead" might get you there sooner than you want to get there. Any type of restful relaxation has huge benefits for strengthening the parasympathetic nervous system, reducing stress, and letting your body and brain know that you're safe and things are well. Think of something you really enjoy that you have not done for a while and take time to do it.

OTHER WELLNESS PRACTICES.

If you're so inclined, mindfulness and meditation practices have been shown to reduce stress, improve focus and to increase your sense of well being. Studies show that meditation strengthens the prefrontal cortex of the brain which is where your social control center is located. There is a significant body of literature on the effectiveness of mindfulness training correlated to reduced feelings of stress. You can also read our previous article on mindfulness for first responders. 

As you pursue healthy choices and changes in your life, keep in mind you should look for progress over perfection. Making significant changes in your life can be stressful. Engage in positive self-talk and remind yourself that you are taking control of your life and making these changes for long-term benefit and longevity. Make a plan and stick with it, you’ll see your own progress in a short time.

Disclaimer: I’m not a medical professional. I provide information for your education. I encourage you to research these topics further for yourself in your journey to healing and health. If you have significant physical or behavioral health concerns you should see a qualified medical provider and preferably one who specializes in holistic health. Understand that medicine is oriented toward pharmaceutical remedies for what can actually be physical health issues. Do your own research. 

If you or a family member are having any issues with mental health or relationships, please reach out for help. Responder Health (responderhealth.com) is an organization that offers resources specifically for first responders and their families. Responder Health provides confidential and full-service solutions that support first responders through stress and traumatic events, and provides them with the education, resources, and community they need to live healthy, happy lives. Our peer advocate hotline (206)459-3020 offers a confidential 24-hour crisis referral service for all public safety employees, all emergency services personnel, and their family members nationwide.