Natural Treatment Options for Chronic Stress and Burnout

Stress is pervasive in our society and is also a very common and natural part of life. We can experience an increase in stress before a presentation, or before an important event, which is normal and helpful for keeping us engaged and allowing for us to complete tasks. Burnout, on the other hand, is caused by chronic stress, increased workload, perceived lack of control, and can contribute to poor health outcomes. Recovery from burnout can be challenging, and is characterized by the following:

1. Feeling of energy depletion and exhaustion

2. Increased mental distance and/or cynicism towards one’s work

3. Reduced professional efficacy

In stressful situations, the body’s HPA (Hypothalamic-Pituitary-Adrenal) axis will stimulate the adrenal glands to produce more cortisol to support our body’s ability to adapt to the change in environment. In burnout, the HPA axis is overridden by the SAM (Sympatho-Adrenal-Medullary) Axis which increases the adrenaline and cortisol production. This can have a negative impact on our health by altering the cardiovascular, gastrointestinal, reproductive and nervous systems.

Most of us will experience periods of burnout throughout our lives, and seeking support can be beneficial for the recovery process.

Common Conditions Associated with Burnout

Burnout is typically a diagnosis of exclusion, meaning that it is important to rule out conditions that could be contributing to increased chronic stress. History taking and investigative lab work is often required to assess for conditions, such as:

• Insulin Resistance

• PMS/PMDD

• Polycystic Ovarian Syndrome (PCOS)

• Undereating

• Perimenopause/Menopause

• Thyroid Conditions

• Nutrient deficiencies (anemia, vitamin D deficiency)

• Endocrine disorders

• ADHD/ADD

• Postpartum depression and/or postpartum anxiety

• Depression

• Anxiety

• Sleep disorders

Treatment Options Nutritional Counselling

Optimizing nutrition is important for managing chronic stress and burnout. When chronically stressed, the body undergoes physiological changes causing cravings for fatty foods, salt, and sugar. Simultaneously, the body begins to breakdown protein to a degree similar to when physically injured. Typically, when in a chronic state of stress or burnout, we tend to eat fewer fruits, vegetables, and protein, and overconsume processed foods. In these moments, it is important to focus on protein intake to encourage the body to recover.

Movement

Movement is an important aspect overall health, including mental health and well-being, and should be tailored to where you are in your recovery process. For some, that may look like going for a run, or lifting weights, but for others, gentle movement such as yoga, or walking, is more restorative as high intensity exercise may be depleting. Working with a health care provider can be helpful for discovering a movement plan that is best suited for you.

Supplementation

Lifestyle changes are often easier said than done, and when in burnout, we often can use support to help us get to the point where we can make lifestyle changes. Certain nutrients, such as magnesium, vitamin C, and B vitamins are essential for burnout recovery, as they are supportive to the adrenal glands. These nutrients can help with improving sleep, stress, and improving energy levels. Natural herbal medicine can be helpful for improving anxiety, stress, and depression, thereby encouraging the recovery process from chronic stress and burnout. Some of these herbs may work similarly to pharmaceutical medications, which provides additional treatment options for those looking for alternative approaches, and some may be combined with pharmaceutical medications to enhance treatment efficacy.

Conclusion

Addressing the root cause of burnout through lab testing, nutritional counselling, lifestyle counselling, therapy, and supplementation can provide a comprehensive and well-rounded approach to recovery. It is important to speak with your Naturopathic Doctor and therapist to create a treatment plan that is tailored to your needs.

Dr. Adriane Alexander, ND is a Naturopathic Doctor with a special interest in mental health, reproductive health, cardiovascular health, digestion, and weight management. She believes that it is important to educate you on your health concerns so that you are empowered to make confident and informed changes to meet your goals.