Burnout is a term that has gained significant recognition in recent years, particularly in the context of work-related stress. The World Health Organisation (WHO) defines burnout as a syndrome resulting from chronic workplace stress that has not been successfully managed. There are three main symptoms:
Emotional Exhaustion: Feelings of being drained and depleted of emotional resources.
Occupational Cynicism/Depersonalisation: Developing a negative or detached response to various aspects of the job.
Reduced Personal Achievement: Experiencing a decline in feelings of competence and successful achievement in one's work.
While burnout is commonly discussed in the context of occupational settings, new research is highlighting its prevalence among caregivers. Those who care for relatives or loved ones are at a heightened risk of experiencing burnout due to the intense, continuous demands of care giving responsibilities.
The Stress Response: Cortisol and Fight/Flight/Freeze
When faced with stress, our bodies react by activating the sympathetic nervous system, leading to the release of stress hormones like cortisol. This "fight, flight, or freeze" response is an evolutionary mechanism designed to protect us from immediate threats:
Fight: Preparing to confront the threat.
Flight: Preparing to escape from the threat.
Freeze: Becoming immobile or playing dead.
This response involves a surge of energy and heightened alertness, which can be lifesaving in acute situations. However, when stress becomes chronic, as it often does in cases of burnout, the continuous activation of this system can lead to detrimental effects on the body and mind.
Cognitive Adaptions to Chronic Stress
Chronic stress causes the body to remain in a state of heightened alertness for extended periods. This prolonged stress response, with persistently elevated cortisol, can lead to adaptations in the brain:
Prefrontal Cortex: The prefrontal cortex, responsible for executive functions such as decision-making, problem-solving, and regulating emotions, can become impaired. This leads to decreased cognitive performance and difficulties in managing tasks effectively.
Grey Matter Destruction: Prolonged exposure to stress hormones can lead to the destruction of grey matter in the brain, further impairing cognitive functions.
Amygdala Enlargement: The amygdala, the brain's fear centre, can increase in volume, leading to hyper-vigilance and an exaggerated stress response. This heightened state of alertness makes individuals more susceptible to perceiving situations as stressful, thereby reducing their resilience.
Digestive Issues
The sympathetic overdrive associated with chronic stress can negatively affect the digestive system. The constant state of alert diverts energy away from non-essential functions like digestion, leading to symptoms such as:
stomach cramps
gas and bloating
nausea
changes in appetite
alterations to the gut microbiome, which can affect overall health and exacerbate digestive issues
Dampened Immunity
Chronic stress can suppress the immune system, making the body more vulnerable to infections and illnesses. The constant production of cortisol can inhibit the immune response, which is crucial for fighting off pathogens such as bacteria and viruses.
Weight Gain and Visceral Fat
Stress-related hormonal changes can contribute to weight gain, particularly around the abdomen.
Chronic stress can lead to the accumulation of visceral fat, often referred to as a "stress belly." This type of fat is associated with an increased risk of metabolic disorders and cardiovascular diseases.
Sleep Problems
Cortisol follows a diurnal pattern, typically peaking in the morning and declining throughout the day. Chronic stress can disrupt this pattern, leading to sleep problems such as insomnia and reduce the quality of sleep, leading to fatigue and decreased cognitive function.
Recovery from Burnout
Recovering from burnout requires time, patience, and a commitment to self-care. It's essential to address both the physical and psychological aspects of burnout:
Self-Care: Engage in activities that promote relaxation and well-being, such as gentle exercise, meditation, and hobbies.
Professional Support: Seek help from mental health professionals to develop coping strategies and address underlying issues.
Healthy Lifestyle: Prioritise a balanced diet, regular physical activity, and adequate sleep to support overall health and recovery.
If you are struggling with burnout and need support in building your resilience, consider reaching out for a free wellness review. Sometimes we all need some support in getting to where we want to be.