Health

Nutrition with Jane McClenaghan: Feeling the burnout?

Don't be surprised if you feel wiped out and exhausted - the coronavirus pandemic and different ways of working over the past 14 months have left many of us feeling burned out
Don't be surprised if you feel wiped out and exhausted - the coronavirus pandemic and different ways of working over the past 14 months have left many of us feeling burned out Don't be surprised if you feel wiped out and exhausted - the coronavirus pandemic and different ways of working over the past 14 months have left many of us feeling burned out

IT has been a long haul, but at last, summertime is here and it is time to take a break.

I don't know about you, but I have felt as if the last few weeks have been super busy, and I think we are all in need of a breather.

Don't be surprised if you feel a little wiped out and exhausted at this time of year. It has been a long slog and we have all been doing our best to adapt and cope with navigating our way through this global pandemic.

Last month, the dating app Bumble gave all staff a week off to switch off and focus on themselves for a full week help them recover from burnout, triggered by the pandemic.

Most of us have had to adapt to a whole new way of working over the last 18 months, and many of us have been working longer and harder than ever before to adapt and cope with the changes brought about by Covid. This takes its toll and we need rest to balance out the stress.

What is burnout?

Burnout happens after a prolonged period of intense stress that leaves us physically, mentally and emotionally exhausted. It can manifest as a feeling of being overwhelmed, emotionally drained and unable to meet constant demands.

Hearing of a workplace like Bumble taking action to support employees and facilitating a self-care break is fantastic, but there are things that we can do to help ourselves when we start to feel exhausted. Here are some ideas:

Take a break. Recognise that you have been working hard and schedule some proper time off.

The first hour in your day is a good time to get your day off to a good start. Getting outside in the morning, helps to reset our sleep-wake cycle and has a balancing effect on cortisol levels. Get out for walk or run before work, or have breakfast in the garden if the weather permits. Make time for mindfulness or breakfast and don't look at emails or social media until you are at your desk.

Set boundaries and switch off notifications. We are constantly bombarded with pings, dings and notifications about emails, likes and shares from our devices. Switch as many of these off as you can.

Being in nature has been shown to help with feelings of stress and anxiety as well as helping to lift mood, so make sure you get outside every day.

Cut caffeine as much as you can. If you are feeling particularly anxious, it can help to cut coffee completely (even the decaf stuff). Replacing tea with green tea would be good, as it contains l-theanine, which has calming properties. Look out for teas containing lemon balm or tulsi - both have beneficial effects for our adrenal glands.

Cut back on sugary foods as they can create a blood sugar rollercoaster that adds a load to adrenal stress.

Choose low GI, slow release carbohydrates like brown rice, oats or sweet potato rather than the white and refined versions.

Include a palm-size portion of protein at each meal to help nourish your adrenal stress glands. Eggs, meat, fish, chicken, nuts and seeds pulses, yoghurt, houmous are good sources.

Sit at a table to eat all your meals. If you are eating on the go, your body thinks it is in flight or flight mode.

Aim to pack half your plate with vegetables, and make sure you eat lots and lots of dark green veg. They contain magnesium, which has a calming effect on our nervous system. This can be spinach added to curry, broccoli roasted in the oven, or a big green salad with lunch.

Take care not to over-exercise - walking, jogging, pilates, yoga, swimming are preferable to high intensity training, which can put your adrenals under more stress.

Consider mindfulness - calm or headspace apps are a good place to start.

You may like to consider taking a nutritional supplement, but take care if you are on any medication as there can be drug-nutrient interactions. Herbs like Siberian gingseng and Rhodiloa may be helpful as can B vitamins and magnesium.