Q: The thought of going back to work after the new year is overwhelming. I’ve been so busy this year that I didn’t realize how tired I was until I quit my job. does Is this burnout syndrome? what am i gonna do
Dr. Grant replied: I’m sure many people feel this way. The more you think about doing something that you don’t particularly want to do, the more fearful you become. Once you get started and start the process, it’s usually not as bad as you think. The more prepared you are mentally and physically, the better.
Anxiety is associated with the “fight or flight” response, which triggers bursts of adrenaline and nerve impulses to help you get out of stressful situations. It becomes abnormal when it persists in the absence of frequent situations or when it appears for no apparent reason. In your case, anxiety is interfering with your ability to perform normal daily activities, but not long enough to justify a diagnosis.
Anxiety disorders include generalized anxiety disorder (GAD), panic attack/panic disorder, social anxiety disorder, acute stress response, post-traumatic stress disorder (PTSD), specific phobias, and obsessive-compulsive disorder (OCD). included. People with generalized anxiety disorder most often feel anxious and tense. Often we don’t even know why we are anxious. Other features suggestive of GAD include feeling restless/nervous/irritable, difficulty concentrating, and experiencing sleep deprivation.
Ideally, a few simple things should be ruled out by consulting your GP before returning to work. A series of regular blood tests and a heart scan (ECG) can help rule out thyroid disorders, heart conditions that cause palpitations, or lower than normal blood sugar levels (blood sugar).
Other factors to consider include side effects of prescribed (or illegal) drugs, or excessive alcohol or caffeine intake (400 mg or more per day). Get some quality sleep. For a middle-aged adult, in order to get her seven hours of quality sleep, she should target eight hours in bed. Make sure you eat well and exercise every day. A 30-40 minute walk will suffice. Eat lots of high-fiber foods and eat less processed and high-fat foods. Everything else falls into place naturally if you get the basics right.
Find plenty of self-help books, podcasts, and online courses. Finding a local counseling service and seeing a cognitive behavioral therapist (CBT) can also help. Learn how to relax with yoga, meditation and mindfulness.
Clinical research into the relationship between vagus nerve stimulation (VNS) and mental health is ongoing. The vagus nerve is the longest in the human autonomic nervous system and plays a major role in the “fight or flight” response. It originates in the brain and travels down to the diaphragm muscle, which is involved in breathing. This is why yoga and breathing exercises can help calm people down. Swimming or showering in cold water has also been shown to stimulate vagus nerve activity.
The overall clinical significance of this in relation to mental and overall cardiovascular health is under investigation. Emerging data suggests that exposure to cold water (think plunge pools or the ocean) has benefits similar to sitting in a sauna.na
Dr. Jennifer Grant is a GP at Beacon HealthCheck