Medical Care ,  Health & Wellness ,  Traditional Chinese Medicine

Are you in burnout denial?

November 01, 2022

Are you feeling exhausted, sluggish, listless or overwhelmed even when completing simple tasks? If you’re feeling so, chances are you might be experiencing a burnout. Burnout is not an official medical diagnosis, but it can still affect your physical and mental health when it is not being addressed.


Are you in burnout denial?

Symptoms of Burnout

Based on the 11th Revision of the International Classification of Diseases (ICD-11), burnout is classified as an occupational phenomenon and defined as “a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed” [1]. Many burnout symptoms can feel like stress, but key ways to differentiate them include:

  • Feelings of energy depletion or exhaustion;
  • Increased mental distance from one’s job,
    or feelings of negativism or cynicism related to one’s job; and
  • Reduced professional efficiency

 

Burnout can happen to anyone at any point in time and it is a gradual process that starts with the stressors of your job. The symptoms might be subtle initially, but the longer they go unaddressed, the worse they can become. That is why one might not notice that they have already crossed the line that separates “feeling tired” from “too exhausted to function”.

In addition, the effects of long-term burnout can have a far-reaching impact, not only on your work performance, but also on your physical health. Studies have shown that burnout can increase the risk of cardiovascular diseases, specifically myocardial infarction, ischemic heart diseases, stroke and sudden cardiac death [2]. Hence, it is important to nip the problem in the bud before it escalates into more complicated health issues. Below are some TCM treatments, tech-enhanced therapies and tips from Oriental Remedies Group to help you manage the symptoms of burnout:

 

1. Herbal Medication

In Traditional Chinese Medicine (TCM), the most common root cause of burnout is Kidney deficiency. The health of our Kidneys are expressed through the brain (as in our cognitive functioning), bones, ears and hair. Our Kidney Qi (or energy) naturally declines with age, which explains why people typically present with mild memory loss, osteoporosis, deafness and hair thinning as they age. However, environmental and poor lifestyle factors can weaken the Kidney Qi prematurely. Such factors include poor sleeping habits, poor appetite or diet, as well as long hours of physical or mental exertion without adequate rest, which are all side effects or coping mechanisms of burnout.

TCM herbs can help to nourish the Kidneys and some of the more common herbs used include goji berries (枸杞子) and cinnamon (肉桂), which are used to nourish the Kidney Yin and Yang respectively. Another herb that helps with burnout in general is ginseng (人参), a premium herb that helps normalise the body that is under stress. Ginseng can also help boost one’s vital energy, strengthen the immune system and improve one’s mental and physical capacity for work. Another powerful herb is Eleuthero root (刺五加), as it can invigorate the Qi, strengthen and nourish the Spleen and Kidneys as well as balance our vital energy. This herb works well for people with high-stress jobs, erratic work schedules, or long working hours. The formula Xiao Yao San (逍遥散) is also commonly used to help people under stress as it works by soothing the Liver, which is associated with anger, one of the symptoms of burnout.

 

2. Acupuncture

Acupuncture can help promote your body’s own physiological processes which have become weakened or affected due to chronic stress, emotions and long-standing illnesses or injuries. Simply put, acupuncture reminds the body how to repair, regulate and heal itself again. From a TCM standpoint, acupuncture can help one recover from burnout by improving circulation of Qi and Blood to the Kidneys and other affected organ systems based on the physician’s findings.

 

3. Tech-Enhanced Therapies

When we are experiencing burnout, it can compromise many of our body systems, one of that being our lymphatic system. Our lymphatic system is a network of tissues and organs, including the spleen, thymus, tonsils, and bone marrow. Its main functions are to:

  • Maintain a healthy immune system
  • Clear toxins from our body
  • Maintain the balance of our bodily fluids

Unlike the circulatory system, it is a passive system that is dependent on the contraction of our muscles to move the lymph fluid along the lymphatic vessels. There are some factors that can lead to congestion of the lymphatic system, such as:

  • Lack of physical activity
  • Emotional stress
  • Poor diet
  • Hormonal imbalances
  • Exposure to environmental toxins
  • Excessive weight
  • Ageing body
  • Damage or removal of lymph nodes

 

As mentioned above, emotional stress is one of the factors that can lead to a congested lymphatic system, which can lead to symptoms like chronic fatigue, brain fog, depression etc. Hence, we need to ensure that our lymphatic system is smooth flowing to help boost the immune system while reducing the effects of burnout.

Electro-Lymphatic Therapy (ELT) is a technology that helps stimulate the proper flow and drainage of the lymphatic system. With a healthy, decongested lymphatic system, it ensures a strong immune system, as well as to boost energy levels and alleviate mood disorders.

 

4. Lifestyle Changes

 

  1. Set a routine to exercise

Apart from seeking medical treatment, it is also important to make appropriate lifestyle changes. One good tip would be to include exercise into your daily routine. Although exercise might be the last thing you want to do when you’re experiencing burnout, it is actually a great antidote to combat stress and burnout. The physical benefits of exercise have been widely documented, mainly helping to maintain one’s physical and mental health, reducing fatigue and improving overall cognitive function.

An additional tip would be to exercise outdoors in nature. Studies have shown that there is an improvement in mental wellbeing when exercising outdoors. When exercising in natural environments, the results among participants showed that there was a greater association with feelings of revitalisation, increased energy and positive engagement, as well as reduction in negative feelings of tension, confusion, anger and depression [3].

 

  1. Get adequate sleep

It is also important to pay attention to your sleep. When you are feeling super tired, then it is counterproductive to push yourself harder. Instead, you should push yourself less and get sufficient rest. Remember, sleep is essential, not optional. Some tips to help with sleep:

  • Aim for an earlier bedtime based on the number of hours of sleep you require to feel rested. For example, if you need 8 hours of sleep and you need to wake up at 7 a.m., then bedtime would be at 11 p.m. You can also set an alarm 30 or 45 minutes prior to remind yourself to start prepping for bedtime.
  • Reduce the use of electronic devices preferably an hour before bedtime. In addition, avoid watching or playing anything too stimulating late at night.
  • Ensure that your bedroom is adequately dim for bedtime.
  • Avoid drinking caffeinated beverages in the afternoon after 3 p.m. In addition, avoid drinking too much liquids before bedtime to prevent any unwanted bathroom trips in the middle of the night. A general rule would be to drink less than a glass of water in the last 2 hours before bedtime if you have to.

If you have sleep issues, you can try supplements that promote sleep such as Sleep Essentials, whose core ingredient, Semen Ziziphi Spinosae or 酸枣仁, helps improve sleep by calming the Heart as well as nourishing the Liver to balance the body’s Yin and Yang for better sleep.

[Oriental Remedies Group] Sleep essentials



5. Other Mental Wellness Tips

 

  1. Set clear boundaries

While mostly beneficial, the flexibility of work-from-home (WFH) arrangements since the start of the COVID-19 pandemic could also cause the blurring of boundaries between one’s personal and professional lives. Hence, it is important to set a cut-off time for work so that you have time to focus on yourself as well. After leaving your work, focus on relaxing and recharging for the next day.

 

  1. Talk to someone

When you are feeling burnt out, it might be difficult to find the energy to care about anything, much less take action to help yourself. However, you have more control over your stress than you think. One of the most effective ways to deal with stress is to reach out to others.

Social contact is a natural antidote to stress and talking with a good listener is one of the best ways to calm one’s nervous system and relieve stress. You may choose to approach a family member or friend, a colleague or a therapist. More importantly, the person you talk to does not have to be able to solve your problems, they just have to be a good listener, one who will listen attentively without expressing judgement.

 

If necessary, discuss your concerns with your supervisor and try to work together to change expectations or reach compromises or solutions. Do not be afraid to speak up for yourself to create changes that are better suited to your mental and emotional needs.

 

iii. Relaxation techniques

Everyone has different ways to rest and unwind. One way is through deep breathing. When you practice deep breathing, you activate your body’s natural ability to relax, creating a state of deep rest that can change how your body responds to stress. It sends more oxygen to the brain and calms the part of your autonomic nervous system that handles your ability to relax.

Meditation is another great and popular way to help one relax. It can reduce stress and anxiety as well as improve sleep, energy levels and mood. To meditate, remember to find a quiet environment and get into a comfortable position. There are different meditation practices as well, so choose one that works for you.

Yoga is another form of relaxation. Apart from being a form of exercise, it can also be a form of meditation. There are many different types of yoga, but the ones that focus on stretching, slow movement and deep breathing are best suited for reducing stress and anxiety.

All in all, recovering from burnout can be a lengthy process. However, by choosing to address the issue, you have already taken the first step. Take it slowly and steadily, moving forward but not putting too much pressure on yourself at any point in time. You may not be able to feel the difference immediately, but with time, you can develop new habits that can help you feel more energised and motivate you for ongoing growth and development. 

 

This article was written by Physician Leow from Oriental Remedies Group

 

Physician Leow is a TCM physician at Oriental Remedies Group, a patient-centred healthcare provider offering effective treatments grounded in TCM and enhanced with medical technology.

 

About Oriental Remedies Group

Oriental Remedies Group (ORG) is a leading patient-centred healthcare provider offering effective treatments grounded in Traditional Chinese Medicine (TCM) and enhanced with tech-enhanced therapies.

We have grown to a team of bilingual physicians who, on average, have more than 10 years of TCM experience. Most of our physicians are trained in both Biomedical Science and TCM at Nanyang Technological University (Singapore) and China for a minimum of 5-8 years before being certified to practice in Singapore. Well-equipped with scientific knowledge and wisdom from traditional medicine, we aim to help everyone who passes through our doors feel better faster through the implementation of tech-enhanced treatments.

ORG’s vision is to help all mankind #BeTheBestYouCanBe by leading a healthy and fulfilling life.

Find out more about our team of physicians at:

https://www.orientalremediesgroup.com/physicians/

Contact at:

+65 8742 2163

www.orientalremediesgroup.com

Note: all words in Italics mentioned henceforth refer to the TCM organ system and not the anatomical organs/terms referenced in western medicine.

Disclaimer:

This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content is for general information purposes only. Oriental Remedies Group makes no representation and assumes no responsibility for the accuracy of information, and such information is subject to change without notice.

 

Any devices used for technology-enhanced therapies are intended for use only for general well-being purposes or to encourage or maintain a healthy lifestyle, and is not intended to be used for any medical purpose (such as the detection. diagnosis, monitoring, management or treatment of any medical condition or disease). Any health-related information provided by this device or software should not be treated as medical advice.

References:

[1]: https://icd.who.int/browse11/l-m/en#/http://id.who.int/icd/entity/129180281 

[2]: Melamed, Samuel & Shirom, Arie & Toker, Sharon & Berliner, Shlomo & Shapira, Itzhak. (2006). Burnout and Risk of Cardiovascular Disease: Evidence, Possible Causal Paths, and Promising Research Directions. Psychological bulletin. 132. 327-53. 10.1037/0033-2909.132.3.327. 

[3]: https://www.sciencedaily.com/releases/2011/02/110204130607.htm

 

 

 

Doctors

Ms. Foo Shan Ju
Traditional Chinese Medicine
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Ms. Julie Low
Traditional Chinese Medicine
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Mr. Leong Weizhen
Traditional Chinese Medicine
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Ms. Leow Xin Ru Kelly
Traditional Chinese Medicine
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Mr. Lim Jing Yang
Traditional Chinese Medicine
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Mr. Ng Mei Yun
Traditional Chinese Medicine
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