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Why You Flinch: How Trauma Lives in Your Body (And How to Heal) · A Capture Deep Vibs A Positive Space For Inspiration And Embracing Of Heart

• 0:01
  Speaker 1: Modern society has brought many advancements, from personal computers and
• 0:05
  Speaker 1: factory lines to artificial intelligence and smartphones. One unexpected side
• 0:10
  Speaker 1: effect of modernization is burnout, which was coined in the 1970s.
• 0:14
  Speaker 1: It was originally described by psychologist Herbert Freudenberger as becoming
• 0:19
  Speaker 1: exhausted by making excessive demands on energy, strength, or resources.
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  Speaker 1: But in recent years, the definition has expanded. Burnout is physical, emotional,
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  Speaker 1: or mental exhaustion that causes decreased motivation, low performance, and
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  Speaker 1: negative attitudes. It can result from prolonged stress or enduring
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  Speaker 1: overwhelming physical or mental exertion that is beyond one's workload.
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  Speaker 1: The concept of burnout has recently made a comeback thanks
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  Speaker 1: to the pandemic. With the transition to remote work, many
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  Speaker 1: people are experiencing burnout at home. Remote work makes life easier,
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  Speaker 1: but without healthy boundaries in place, your personal life could suffer.
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  Speaker 1: You may experience typical emotional or mental cues of burnout.
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  Speaker 1: such as reduced focus or lack of motivation, but there
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  Speaker 1: are physical signs of burnout as well. We'll explore seven
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  Speaker 1: signs of burnout and possible solutions. Number one, overall fatigue.
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  Speaker 1: The most obvious sign of burnout is fatigue. Feeling drained
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  Speaker 1: and exhausted from working is understandable, but fatigue is a
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  Speaker 1: bit different. Although it's usually a physical state, it can
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  Speaker 1: also affect your mental and emotional wellbeing, like making you
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  Speaker 1: emotionally sensitive. The fatigue you feel when you're burnt out
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  Speaker 1: isn't just linked to the amount of work you have
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  Speaker 1: to do, but also to the amount of stress you're under.
• 1:36
  Speaker 1: Stress consumes a lot of energy, and chronic stress is
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  Speaker 1: like contracting a muscle for a long time. It gets
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  Speaker 1: fatigued and isn't very useful. The same happens to us.
• 1:48
  Speaker 1: Chronic stress affects your sleep and eating habits, but also
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  Speaker 1: overproduces cortisol, which takes up a lot of energy and
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  Speaker 1: doesn't replenish it. In a dangerous situation, this is a
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  Speaker 1: normal response. Your body is priming you to fight or
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  Speaker 1: run away. However, we don't confront tigers on our way
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  Speaker 1: to work or have to run miles from our enemies.
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  Speaker 1: We sit at our desks without using up the glucose
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  Speaker 1: our stressed out bodies have produced. PhD researcher Robert Juster
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  Speaker 1: explains that burnout causes extreme exhaustion that isn't solved by
• 2:20
  Speaker 1: getting sleep. A great way to prevent fatigue and an
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  Speaker 1: increase in cortisol levels is by taking 10 minutes out
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  Speaker 1: of your day to relax. Just close your eyes and
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  Speaker 1: focus on your breathing. Try to detach yourself from all
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  Speaker 1: the things you think you have to do or know
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  Speaker 1: you have to do. Two, sweet cravings. Craving sweets is
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  Speaker 1: common when you're chronically stressed and burnt out. It's your
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  Speaker 1: body's way of replenishing the glucose it spends. However, constantly
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  Speaker 1: adding glucose into your body and not actually using it
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  Speaker 1: can cause future problems down the road. A common result
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  Speaker 1: is type 2 diabetes, which occurs when your body develops
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  Speaker 1: a resistance to insulin, according to the National Institute of
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  Speaker 1: Diabetes and Digestive and Kidney Diseases. Also, it doesn't help
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  Speaker 1: that when you're stressed, you naturally crave sugar. because your
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  Speaker 1: body uses that as fuel to confront the dangers that
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  Speaker 1: have got you stressed. Number three, tension headaches. Another common
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  Speaker 1: sign of burnout is tension headaches, says psychologist Dr. Adam Borland.
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  Speaker 1: Tension headaches are also a side effect of too much stress,
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  Speaker 1: but can also be caused by a change in eating habits.
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  Speaker 1: When you're stressed, you might forget to eat or drink
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  Speaker 1: water throughout the day. Or worse, you might also eat
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  Speaker 1: unhealthy junk food because they're either faster to cook or
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  Speaker 1: less fussy. No judgment, but Those types of foods can
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  Speaker 1: be culprits for your headaches. If cooking isn't your thing,
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  Speaker 1: try to prepare food ahead of time. Take 30 minutes
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  Speaker 1: over the weekend to plan your meals for the next
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  Speaker 1: couple of days. Make sure you include plenty of vegetables
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  Speaker 1: in your prepped meals. If you don't like the idea
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  Speaker 1: of preparing food ahead, cook simple meals. Simpler meals usually
• 4:00
  Speaker 1: involve few ingredients. There are a lot of ideas online,
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  Speaker 1: so go ahead and do some research for inspiration. Four,
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  Speaker 1: high blood pressure. High blood pressure is both a consequence
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  Speaker 1: but also a sign of burnout. It can be a
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  Speaker 1: consequence of burnout if it is caused by the foods
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  Speaker 1: you're consuming. But as a sign, high blood pressure is
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  Speaker 1: caused by chronic stress. Stress can cause temporary spikes in
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  Speaker 1: blood pressure that can damage your blood vessels, heart, and kidneys,
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  Speaker 1: according to the Mayo Clinic. And your hormones can damage
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  Speaker 1: your arteries, which can lead to heart disease. But don't fret.
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  Speaker 1: You can do things to help manage your stress and
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  Speaker 1: improve your health. Exercise is a great way to keep
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  Speaker 1: your blood pressure more stable, and it also can help
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  Speaker 1: you de-stress. If you're burned out and fatigued, opt for
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  Speaker 1: a lighter exercise. Do some yoga or tai chi. You're
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  Speaker 1: still moving, but not moving in a way that stresses
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  Speaker 1: out your body more. Number five, heart problems. If your
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  Speaker 1: high blood pressure is left unattended, it can cause heart problems.
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  Speaker 1: Having high blood pressure can put you at risk for
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  Speaker 1: stroke and other cardiovascular diseases, so please find a way
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  Speaker 1: to decrease your stress-induced high blood pressure. According to Dr.
• 5:10
  Speaker 1: Mary Noel Langen, who specializes in cardiology, it's common to
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  Speaker 1: have heart issues like palpitations or a raising pulse once
• 5:17
  Speaker 1: in a while, but if they happen a lot or
• 5:19
  Speaker 1: for longer than just a few seconds, you should get
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  Speaker 1: checked out. When we're dehydrated, our body may also increase
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  Speaker 1: our heart rate to keep our blood volume the same,
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  Speaker 1: which could lead to more serious issues. If high blood
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  Speaker 1: becomes a concern, reach out to a medical health provider
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  Speaker 1: for help. Six, stomach problems. One surprising sign of burnout
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  Speaker 1: is stomach problems. Burnout heavily taxes your gut and can
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  Speaker 1: produce intestinal inflammation. If left untreated, it can lead to stomach,
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  Speaker 1: heavily taxes your gut and other complications. In recent years,
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  Speaker 1: there has been a plethora of research supporting the link
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  Speaker 1: between your mind and your gut. When stressed, your body
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  Speaker 1: halts digestion in order to produce more energy. If you're
• 6:00
  Speaker 1: constantly stressed, you're not digesting your food properly and putting
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  Speaker 1: your gut health at risk. But there is a silver lining.
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  Speaker 1: A 2013 clinical review published by the University of Chapel
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  Speaker 1: Hill found that psychological treatments like CBT were effective in
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  Speaker 1: treating gastrointestinal disorders caused by stress. So if your burnout
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  Speaker 1: is too much to handle, reach out to a licensed
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  Speaker 1: professional for help. And number seven, insomnia. The final sign
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  Speaker 1: of burnout is insomnia, which is a common symptom when
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  Speaker 1: you're stressed. Insomnia is what happens when you take your
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  Speaker 1: worries to bed with you. They loom over you and
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  Speaker 1: prevent you from getting a good night's sleep. To combat insomnia,
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  Speaker 1: it's best to try to put your mind at ease.
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  Speaker 1: A great practice is to exercise. In 2013, Chicago's Northwestern
• 6:49
  Speaker 1: University discovered that older women with insomnia were able to
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  Speaker 1: improve the issue by doing a half hour of exercise
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  Speaker 1: three times a week for four months. They ended up
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  Speaker 1: getting an extra 45 minutes or more of much needed sleep.
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  Speaker 1: Burnout is serious. It's not something you should overlook. If
• 7:06
  Speaker 1: you need a break, ask. Talk to your boss about
• 7:09
  Speaker 1: taking a few days off. Find ways to make your
• 7:12
  Speaker 1: life just a bit easier. For example, if you feel
• 7:15
  Speaker 1: like your to-do list is too much, plan your time
• 7:18
  Speaker 1: for each task and also plan your breaks. If you
• 7:21
  Speaker 1: feel overwhelmed by the amount of tasks on your to-do list,
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  Speaker 1: prioritize them, but don't exceed more than five. Once you've
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  Speaker 1: made your list, calmly work through them and get them done.
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  Speaker 1: If you don't finish, that's fine. Just add it to
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  Speaker 1: the next day's to-do list. But try not to exceed
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  Speaker 1: the five items to keep it manageable. Can you relate
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  Speaker 1: to feeling burnt out? Share with us in the comments.
• 7:44
  Speaker 1: Keep an eye out for Psy for more content and
• 7:46
  Speaker 1: see you next time.