Best Current News and Studies About
Stress and Burnout
How To Stop Stressing Yourself Out
Forbes
By Margie Warell — Psychologists believe that our stress levels are directly linked to the extent to which we assess our resources are being threatened or depleted and will become insufficient to meet a threat—real or perceived. In other words, it’s not that any particular person, event or circumstance is in itself ‘stressful’, but rather the assessment we make as to our ability to cope with that event. It’s how we process or interpret that event (the ‘stressor’) that gives rise to feelings of anxiety or fear, which, in turn, produces a physiological change in our body (our heart beats faster, as our breathing grows more shallow and palms sweat.) This, in turn, is what we label as stress.
It’s therefore important not to buy into the notion that stress is your enemy and something to be avoided. Rather, think of stress as a valuable force of life that can be very constructive or destructive depending on how you manage it. Managed well, stress can be leveraged so that it will improve, rather than impair, your ability to live a full and productive life.
The Stress You Feel Depends on the Gender You Are
Houston Chronical
By Mary Jo Rapini — If you talk to men and women about stress, you get the idea that women are more stressed than men. However, heart attacks on Monday morning due to stress have been talked about in the literature for a long time and guys are more likely the victims. Stress was once an advantageous warning to humans because when they were stressed they could flee a situation or fight. The problem is stress is happening constantly and no one can flee or fight enough to manage the stress.
Managing stress for guys:
- Think of escaping in a healthy way such as shooting hoops, a good round of golf, a tennis match, running, fishing, or taking the boat out.
- Massage is good for both genders. However, many men resist massage. Research supports that massage helps men relax and feel less stress.
- Escape into a movie or good music.
- Schedule in your transition time home after work, so you have at least 30 minutes just to make the transition time to shut off your day and become “dad.”
Managing stress for women:
- Yoga is good for both genders. However, studies have been done on women who engage in yoga reporting lower levels of stress overall.
- Women find relief in sharing with friends when they have stress. Remember, women’s biggest stressors is loss of relationships.
- Walking helps both men and women, but women report using walking as a method more for managing stress.
- Women who find a hobby and use the hobby as a way of managing stress are more likely to not suffer from stress effects.
- Stagger your transition time home from work with your partner, so you have at least 30 minutes to shut off your day at work and become “mom.”
Vacation Burnout: How To Avoid Vacation Stress
CBS Radio
Vacations are supposed to be relaxing, fun, and carefree — but do you ever return from a trip feeling completely drained? Think about it, your normal everyday routine is chaotic enough — you already have enough stress in your life. Things such as, work, life, your daily commute, bills, relationships, and/or family…who needs something that causes more stress?
Breathe! Since your non-vacation days are packed with things that must be done, why not plan a vacation that doesn’t have every second planned?
Here are some tips to help you avoid vacation burnout:
– Before you leave for your vacation, make a list
– No matter where you decide to travel, once you get there, unpack your suitcase.
– Find tranquility!
– Don’t stress about money when you’re on vacation.
– While on vacation, try to unplug from electronic devices and enjoy your surroundings instead.
Fast Company
By Drake Baer — To understanding burnout you have to understand the 3 main factors leading up to it.
- Exhaustion: feeling over-extended by your work
- Depersonalization: feeling alienated from your work
- Personal accomplishment: feeling like you can never get enough done
Newsday
It’s never a good thing to be stressed. A recent study found that stress stops your memory from functioning properly.
It has long been known that stress can be a huge distraction when you’re trying to accomplish things that need to get done. In fact, stress can get so overwhelming that you either lose your sense of organization or simply forget what next item on your list.
When you experience stress it disrupts the signals in your brain, which interferes with your ability to retain short-term memory. This interruption often accounts for your difficulty in focusing on the task at hand, or in simply remembering what else should be done next.
KD News
- Stand up and stretch.
- Stand up and smile!
- Find humor in situations.
- Positive social interactions — do something fun.
- Take a short, brisk walk.
- Spend time enjoying nature and the outdoors.
- Dance or do aerobics.
- Create time for self-reflection.
- Discover your vision, values and purpose. Take responsibility for creating the life you want.
- Take time to smell the roses. Do something enjoyable each day.
- Dare to say, “No.” Set limits.
- Be assertive but not aggressive (express your feelings without offending others).
Chronic Fatigue May Result From Hormone Imbalance
News Fix
By Geoff Michaels — Chronic fatigue is characterised by aches, pains and overwhelming tiredness.
A study shows that stress hormones may be disregulated in people with chronic fatigue. The HPA (hypothalamus-pituitary-adrenal) axis is a hormonal system that helps the body deal with physical and psychological stress.
Researchers in Germany and Switzerland have studied a group of patients with chronic fatigue and a control group. Those with chronic fatigue were found to have lower than normal levels of ACTH, a hormone preceding cortisol in the HPA axis.
York News-Times
By Eileen Krumbach — Most of us have felt “stressed out,” but when this feeling persists, stress becomes chronic and has a negative effect on our health. Here are some important tips and information to remember about stress:
Know your Limits: You may be surprised by the number of stressors in your life that you can eliminate. Learning to say no is an important part of knowing your limits and sticking to them.
Alter stressful situations: Finding a way to change things can prevent a stressful situation from reoccurring in the future.
Try changing yourself: Adapting to stressful situations can help regain your sense of control by altering your expectations and attitude. Try to view stressful situations form a more positive perspective.
Nurture yourself: Nurturing yourself is a necessity, not a luxury.
Increase your resistance to stress: You can increase your resistance to stress by strengthening your physical health? Exercising regularly and eating a healthy diet can help combat stress.
Huffington Post
1. Work stress is bad for your body
2. Smiling is an antidote for stress
3. How you handle stress matters
4. Chronic stress raises diabetes risk in men
5. People aged 18-33 experience the highest levels of stress
6. Mindfulness – being focused on the present – lowers stress
7. Stress plays a role in drug relapse
8. Stress is unhealthy because if its effects on inflammation
9. Stress can affect pregnancy outcomes
10. Bringing your dog to work can lower stress levels
Stress leading culprit in condition that can wreck energy
Winnipeg Free Press
by W. Gifford-Jones — Are you tired for no reason? Having a hard time getting out of bed? Or feel rundown and stressed all the time? If so, you may have the first symptoms of adrenal fatigue and must learn to “adapt” before it becomes a steady habit that causes more than heartburn. As Charles Darwin, the British scientist remarked, “It’s not the fittest that survive, nor the most intelligent, but those who can adapt to their environment.” Or, as is often said, “It’s not the work that kills, it’s the worry”.
Licorice helps chronic fatigue and heartburn
Ocala.com
by Suzy Cohen — Licorice root is a herbal remedy often used in Chinese traditional medicine. Licorice contains healing flavonoids, phytoestrogens and glycyrrhizin that block the breakdown of cortisol which helps you deal with stress. Many people are walking around with severe adrenal fatigue, and depending on a few other medical factors, licorice root could be just what you need to help cope with stress. Licorice is specifically helpful for digestive problems of all sorts including gastritis, reflux and heartburn.
How to De-Stress with GPS for the Soul App
Huffington Post
Finding ways to de-stress is important. This short How- To video will give you all the tools you need to quickly and effectively use the GPS for the Soul App and recharge.
Work Stress Begone with these 5 Relaxation Techniques
FitSugar
by Jamie Young
1. Before heading into the office: a five-minute meditation session will help bring better focus to your day.
2. At your desk: a breathing technique in the office; taking a few deep breaths at your desk can sometimes be quite effective.
3. During your lunch break: Go somewhere peaceful during your break.
4. On your commute: Listening to a comedy set in your car, or through your headphones on the bus, can lead to a much-needed laugh attack.
5. After you get in bed: Try a progressive muscle relaxation technique.
Obesity and Diabetes: Medical nutrition therapy can lower costs
The Idaho Statesman
By SEANNE SAFAII — Obesity in the United States now carries the hefty price tag of $147 billion per year in direct medical costs, just over 9 percent of all medical spending.
People who are obese spend about 41 percent more than an average-weight person. One of the reasons for this hefty price tag is that obesity is linked to other costly conditions such as Type 2 diabetes, cancer, coronary heart disease and stroke, hypertension, gallbladder disease, osteoarthritis, arthritis and chronic back pain.
Most of these health conditions can be controlled, treated and in many cases prevented with medical nutrition therapy.
Medical nutrition therapy is the use of specific nutrition services to treat an illness, injury or condition, and it involves two phases: 1) assessment of the nutritional status of the client and 2) treatment, which includes nutrition therapy, counseling, and the use of specialized nutrition supplements.
The Real Reason You’re Always Cold
Yahoo by Holly Corbett
- Your thyroid is stuck on slow mode
- You’re not getting enough iron
- You’re skimping on sleep
- You have poor circulation
- You have a fungal infection
- You’re suffering from an energy crisis
- You’re too thin
Does Stress Make you Age Faster?
Slate
By Forrest Wickman — Can chronic stress really cause early wrinkles and gray hair? It’s not clear. While psychological stress can lead to DNA damage associated with aging, it’s not clear whether this damage manifests itself visibly, such as in crow’s feet around the eyes or a dusting of silver on the crown. Studies using adrenaline (the stress hormone) showed how stress can cause DNA damage and subsequent cell damage.
This Holiday Season Stress is the New Fat
Forbes
Americans are beginning to make the connection between their stress, their health, and the overall quality of their lives. Eight in ten people recognize that stress increases their likelihood of becoming sick. Seventy-six million US Adults now characterize their stress as high or severe. And nearly half of all US women experience heightened stress during the holidays and often manage it in unhealthy ways. Awareness is a prerequisite to the kind of change required to put stress back in its place of working for us, not against us. The ways in which stress impacts our quality of life and our health are far too important for us to continue turning a blind eye, as the number and intensity of the things that cause it will only continue to grow.
Link Between Stress, Epileptic Seizures
US NEWS
By Maureen Salamon — Scientists have long thought that stress plays a role in epileptic seizures, and new evidence suggests that epilepsy patients experience a different brain response when faced with a stressful situation. This study is the first to truly show there is an activation issue in the brain that’s different in patients with epilepsy. The findings point to new ways of controlling or treating seizures by targeting different kinds of therapy to help reduce seizure frequency by reducing stress.
VIRTUAL EMPLOYEES WORKING SMARTER BUT RISKING BURNOUT
The Press News
Mobile technologies are transforming the workplace and are helping to lift productivity and efficiency, but these technologies are also contributing to increased fatigue and burnout among workers. More than a quarter of employees, globally, say that they feel pressured to stay connected with work outside of normal work hours, through email, smartphones and other online platforms.
Reactions To Stress Could Affect Health 10 Years Later
Huffington Post
It’s not just the stress, but how you react to it, that could have an impact on your health down the road. Researchers found that people who were more stressed out and anxious about the stresses of everyday life were more likely to have chronic health conditions (such as heart problems, or arthritis) 10 years later, compared with people who viewed things with a more relaxed lens.
Huffington Post
Stress can manifest in a myriad of ways; whether it’s hair loss, sleeping problems or turning your hair gray. But what about the havoc it can wreak on skin? Acne as the result of stress is not uncommon. Dermatologists know that stress causes a release of cortisol, which is the major stress hormone in the body. Rising cortisol levels increases acne. Reducing the stress in your life and taking good care of your body and getting enough sleep and eating well can minimize acne.
Brain Scientists Uncover New Links Between Stress And Depression
NPR
Researchers have discovered how stress caused by everything from battlefield trauma to bullying can alter brain circuitry in ways that have long-term effects on mental health.
One way traumatic events appear to cause depression is by inhibiting the brain’s so-called reward system, which normally causes pleasurable feelings when we spend time with friends or eat a favorite food.
Another way stress affects mental health is by releasing chemicals that impair the function of the brain, where higher level thought takes place. When this happens, you switch from being thoughtful to being reactive. This can lead to anxiety and depression.
The Patch
by Dr Chris Ogilvie —Being tired or having low energy is one of the most common complaints. There are many components that could be affecting your energy, your umph and your get up and go. Some of the reasons why YOU may be tired are:
Sleep: Get eight hours of sleep per night. The hours you sleep before midnight are more effective than the hours after midnight, so get to bed early
Nutrition: Try eating real food. This includes grass fed, wild meats, nuts & seeds, organic veggies, organic fruits, legumes and limited whole grains. That should put and extra pep in your step.
Lifestyle: Move or exercise 30-45 minutes per day, no less than four hours per week.
Adrenal Fatigue: Test your adrenal glands with a 24 hr salivary cortisol test.
Hypothyroid: Test your thyroid with a full thyroid panel blood test.
Anemia: Test with a simple blood test. Red meat is probably the number one source of iron in your diet, so get it grass fed and don’t eat it every day. The other meats (chicken & fish) are next, followed by eggs. If you are a vegetarian don’t worry, dark green leafy veggies like collard greens, kale, spinach and broccoli or supplement with B-12.
Why Women Are Burning Out at the Office Before Age 30
Huffington Post
Symptom #1: You look forward to your mid-afternoon snack in order to break up your work day.
Symptom #2: You’re critical or impatient with your cubicle-mate.
Symptom #3: You feel like you should be working more efficiently at the office and that there aren’t enough hours in the day.
Diagnosis? It could be a standard case of the good ol’ Monday blues… or you could be on the path to burnout.
Vail Daily
by Dr. Heidi Archer — Your adrenal glands are a pair of small glands situated above your kidneys. These are your stress glands, responsible for producing and handling stress.
However, when you have endured too much stress, your adrenal glands may burn out, leading to adrenal fatigue.
One of the biggest complaints of patients suffering from adrenal fatigue is fatigue; you may feel like you are walking around in a fog. This fatigue can plague you even if you are getting plenty of sleep each night. It will not go away until your adrenal health is restored.
Fatigue is just one of many possible symptoms. You may also experience:
• A reduced tolerance for stress.
• Difficulty falling or staying asleep.
• Anxiety, depression or other moodiness.
• An increased susceptibility to infections.
• Cravings for sweet or salty foods.
• Newly emerging allergies or chemical sensitivities.
• An intolerance of cold temperatures.
Medical News Today
by Christian Nordqvist — Adrenal Fatigue, also known as adrenal apathy, is said to affect millions of people around the globe, and yet surprisingly it is still as of today not considered a conventional medical illness. Many patients with some signs and symptoms of adrenal fatigue may seem apparently healthy, and will cope with everyday activities in relative normality. However, they experience a general sense of exhaustion; a feeling of being worn out during the day. Below are some symptoms related to adrenal fatigue:
- Tiredness and a sense of sleepiness during the day.
- Salty and sweet cravings.
- Needing stimulants or high doses of caffeine in coffee or colas.
- Low blood pressure.
- Loss of body hair.
- Having difficulties in recuperating from illnesses.
- General body aches.
- Feeling with more energy late in the afternoons than early in the day.
- Difficulty getting out of bed for more than a few hours per day. Even with a good night´s sleep.
- Abrupt weight loss.
Stress May Be Tougher on Women’s Hearts Than Men’s
US News
Heart blood flow increases in men when they experience mental stress, but does not change in women. The finding may explain why women are more likely than men to have heart trouble when they suffer emotional distress.
Stress reduction is important for anyone, regardless of gender, but this study shines a light on how stress differently affects the hearts of women, potentially putting them at greater risk of a coronary event.
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Kirkland Reporter
by Teresa Ritcher — You have heard the words adrenal fatigue and stress. What do they mean and what do they mean for your health and well being?
If you have difficulty getting up in the morning, wake feeling unrefreshed by sleep, or are craving salt, you may be experiencing adrenal fatigue. If you don’t feel awake until about 10 a.m., feel very low around 3-4 p.m., and then feel better after the evening meal than you may be experiencing adrenal fatigue.
What causes adrenal fatigue? The most common things are lack of sleep, poor food choices, staying up late even though fatigued, using food and drinks as stimulants when tired, trying to be perfect, lack of enjoyable and rejuvenating activities. The biggest and most important cause is stress.
Work and family stress may hurt women more
Fox News
By Laurie Tarkan — New evidence may explain why work stress, family stress or other emotional stressors may harm women more than men. And it doesn’t have to do with mental toughness – rather, it’s biology. Studies have shown that women are more likely to have heart problems after being under emotional stress.
FIVE WAYS TO FIGHT FATIGUE
Express.co.uk
by Dr Eva Cwynar — Modern lifestyles are exhausting so boost your energy with these simple tips:
- Sleep
Lack of shut-eye makes you stressed and this leads to a condition called adrenal fatigue which results in exhaustion and low mood.
- Eat well
Modifying your diet can help retrieve your lust for life. Red meat is rich in energy-boosting B vitamins and chicken and turkey are full of norepinephrine, a brain chemical that helps us feel alert.
- Have a good gut
Is your stomach making you tired? Water flushes out the system so drink as much as you can and increase your fiber intake (with foods such as liver and green, leafy vegetables. Probiotics which are full of “healthy bacteria” can balance problems in the gut.
- Be romantic
You probably think you’re far too tired for sex but keeping the spark in your love-life keeps sex hormones in balance and this helps aid memory, lift mood and reduce brain fog.
- Check your thyroid
An underactive thyroid, is the second-most common hormone condition. If the thyroid doesn’t work properly your cells can’t take in the nutrients they need or the right amount of oxygen. The result is severe fatigue so if you feel tired all the time.
Something Salty, Something Sweet
The Virginia Pilot
by Pat Ferguson — Who hasn’t craved something salty then something sweet? Believe it or not, every “body” craves good nutrition. Naturally, our body (especially our brain) craves natural “sugar” to energize. Our body also needs “salt” to help store water and minerals, while also feeding our muscles and nerves. When we “lack” enough of either, we experience cravings for one or sometimes both. So what’s at the root of our cravings?Underlying health problems, like Adrenal fatigue, can cause our body to experience the salty and sweet cravings.
Certified Clinical Nutritionists: Today’s Complementary-Alternative Nutrition Professionals
NBC NY
By Joan Friedrich —The Certified Clinical Nutritionist’s approach to diet structure is developed according to what is best for the individual-not necessarily what is a standard recommendation for the general public at large, or for all people experiencing a particular health concern. Rather than strictly advocating a pyramid or food-group-style diet, the CCN will determine the healthiest and most effective program for the individual according to the latest nutrition research and the unique biochemical make-up of the individual.
American Ginseng: An Herbal Fatigue Fighter
Empowerher
by Dr Carrie Jones — American ginseng, otherwise known as Panax quinquefolius, has been studied quite a bit for its effect on fatigue, blood sugar, and the immune system. The active ingredient is called ginsenosides and is known to help support the immune system and the adrenal glands, which are responsible for cortisol production and stress response. The effect is not immediate. Make sure you take it in the morning though as it may keep you up at night and don’t give up on it after a week or two. Remember it can take a full eight weeks to notice a difference.
HELP, MODERN LIFE IS EXHAUSTING ME
Express.co.uk
by Shona Sibary — EVERY morning I drag myself out of bed and stumble bleary-eyed into the kitchen and head straight for the coffee. Exhaustion has reached epidemic levels. When you get up you should feel refreshed.The medical world has even come up with the name adrenal fatigue to describe this exhaustion and it has become so commonplace it’s been recognised by the World Health Organisation. Affecting significantly more women than men, adrenal fatigue occurs because the adrenals get overworked.
5 reasons you need to stop stressing out and how
Shape
by Charlotte Andersen — The stress response is a normal, and at times beneficial, bodily response to our environment. The problem is when you become unbalanced and your brain stays in constant stress mode. There are five important reasons you need to keep your stress under control. They are:
1. Adrenal fatigue
2. Memory problems
3. Increased drug sensitivity
4. Aging faster
5. Gender-specific response
Chronic stress can actually kill your brain cells. So whether you take yoga, practice meditation, or work your feelings out on the basketball court, it is important to keep your stress under control.
Are you tired all the time?
FoxNews
By Eleni N. Gage — Renewing your energy is possible, once you learn to combat common causes of fatigue. Your Adrenal Glands are responsible for secreting the fight-or-flight hormones adrenaline and cortisol, which surge as a response to stress. When you’re feeling stressed all the time, those glands may become overworked and can tire out—a condition commonly called adrenal fatigue. The inability to secrete enough cortisol during the day can cause energy dips, then spikes at night that can interfere with restful sleep.
Stress Shrinks Brain
MSNBC
by Rita Rubin — Everyone knows stress can cause headaches and sleepless nights. But a new study suggests it can actually shrink your brain. Stress was linked to markedly less gray matter than expected in a part of the prefrontal cortex that regulates emotion and self-control, not to mention blood pressure and blood sugar. The stresses of modern life are far more complicated than what our ancestors experienced. You can say stresses are a part of life, so what’s the big deal? But it is a big deal because there’s extensive evidence that stress has contributed to the rise in chronic diseases.
Saying your stressed? It may be burnout
KSDK
By Sara Dayley — “Burnout” is a psychological term for the result of long-term exhaustion: emotionally, physically and mentally. It reduces your productivity and leaves you feeling like you have nothing left to give. Stress, involves too much – too many pressures that demand too much of you physically and psychologically.
The key to recovery includes 3 different areas:
1. Physical, which includes proper diet and exercise.
2. Mental, which includes relaxation and meditation.
3. Strategic, which means setting realistic goals and recognizing limitations.