Stress & Relaxation

COVID-19 and Depression: How to Cope During the Pandemic

Every May is designated Mental Health Month as a means of raising awareness about the importance of taking care of your emotional and psychological health. The link between COVID-19 and depression is becoming more apparent, making it essential to learn how to lower your risks for depressive episodes naturally.

How are COVID-19 and Depression Linked?

Depression is always a timely issue to address, particularly because many people do not pay as much attention to their mental well-being as they should. In fact, one person out of every five will suffer from some type of mental illness in his or her lifetime, including depression, anxiety or bi-polar disorder.

The risk of depression is especially great as governments are extending lock-downs, economies are suffering and the pandemic continues to spread. All of these factors contribute to the stress that affects our mental health and, for those with a greater risk of experiencing depressive episodes, that stress can be very harmful.

The increased stress can also make people more susceptible to contracting this disease and other illnesses that can put their health at risk. We know that stress hormones compromise the functioning of the immune system, so it’s not surprising that people at a higher risk for depression also face a higher risk of contracting COVID-19.

Additionally, some people who have already been diagnosed with depression may rely on access to resources outside the home. Regular sessions with a therapist, group counseling or daily physical activity are just some of the activities that help people manage their depression. The shelter-in-place response to COVID-19 has made it impossible for many people to access these resources, leaving them to suffer more frequent, or more severe, depressive episodes.

What is Depression?

Depression is more than just a feeling of sadness, although that is one symptom of this common mood disorder. Depression also results in a loss of interest in doing activities that you normally enjoy, so even though you may not be feeling sad, you may still be suffering from a depressive episode. The condition can be brought on by a traumatic life event, such as the death of a loved one or the loss of a job, but you may not be diagnosed with depression unless the symptoms persist for an extended period of time.

The Symptoms and Signs of Depression

sadness
loss of interest in activities or hobbies
loss of appetite and/or sexual desire
unexplained weight changes
change in sleeping habits
inhibited cognitive abilities, such as a loss of concentration
fatigue
feelings of inadequacy
thoughts about death, or attempts at suicide

Causes of Depression

Due to the link between COVID-19 and depression, it’s important to know when a loved one might be suffering from depression. While they may not have been diagnosed with the condition, you can determine a greater risk for the disorder by reviewing the factors that increase the likelihood of developing the condition. Currently, this is the best we can do until the underlying cause can be discovered. These factors include:

Heredity: A history of depression in the family.
Conflict or Tragedy: Life events, such as an ongoing dispute or a death in the family.
Addiction: Substance abuse can either cause, or worsen, depressive episodes.
Underlying Medical Conditions: Sleep disorders, chronic pain or cognitive disorders can lead to depression.
Medication: Depression may be a side effect of some prescription drugs.

How Can You Alleviate Depression Naturally?

Add More Natural Herbs to Your Diet

Certain herbs that are found in nature have medicinal properties, and have been found to reduce the frequency or severity of depressive episodes. For instance, research has proven that St. John’s Wort helps boost mood by causing a greater production of serotonin, which is a “feel good” neurotransmitter in the brain.

Omega-3 fatty acids also help alleviate the symptoms of depression because they contain the two compounds (DHA and EPA) that a person with depression is often lacking. Other natural compounds to add to your diet include saffron, SAM-e (S-adenosylmethionine), and folate.

Take a Daily Supplement

Another possibility is to take a daily vitamin or supplement that’s engineered to support optimum mental health. Many of these types of supplements contain 5-HTP and tryptophan. These compounds are important, because they’re precursors to serotonin, and can promote the production of more of this important neurotransmitter. Certain studies have found that taking a supplement containing quick-release 5-HTP and timed-release tryptophan could help support a healthy mood.

Get More Exercise

Raising the levels of serotonin in the brain is essential for alleviating the symptoms of depression, and getting more exercise is one of the best ways of doing that. As you work out, your brain will produce those good feelings that your brain relies upon to regulate mood. While 30 minutes of exercise per day is recommended, more physical activity will help the brain release more serotonin.

Ditch the Caffeine

When talking about addiction, people often overlook their caffeine habit. Unfortunately, caffeine can interfere with your brain’s ability to naturally regulate your mood, while also affecting sleep patterns. If you can’t eliminate caffeine from your routine, limit its consumption to the early morning hours.

Overall, living a healthier lifestyle and cutting out things like sugar, tobacco and alcohol, will help you feel better. This can go a long way towards helping your brain regulate your mood naturally. If you have made these changes in your life and you’re still experiencing depressive episodes, you should contact a mental health professional immediately.

How to Manage Stress and Mental Health During a Pandemic

Apr 17 by Ewcopywriting

As the COVID-19 coronavirus continues its march across the world, many people are dealing with stress, anxiety and depression. It is no surprise that the fear and panic that comes with the news of this global pandemic is leading to stress and mental health struggles. If you feel your mental health is being affected, it is important to know that you are not alone in this battle.

While struggling during periods of stress is normal, you need to recognize that these emotional and mental issues are a temporary situation that deserve your full attention. Here are six ways that you can be proactive about managing your mental health during this challenging time.

Understand the Warning Signs of Stress

The first step in properly caring for stress and mental health concerns is recognizing the warning signs that you may be headed for distress. While the symptoms differ from person to person, there are some common signs that you should be on the lookout for.

One of the most typical signals of too much stress is body aches and pains. Tension headaches are also a red flag that your body is under too much stress. Other people may experience stomach issues, trouble falling and staying asleep, intense mood swings and skin conditions such as acne flare-ups. Recognizing these cues will help you to ascertain that your body might be struggling and that you need to take action to mitigate the stress.

Nourish Your Body

Good mental health starts with good physical health. You can nourish your soul by nourishing your body with the right foods. Make it a point to eat plenty of antioxidant-rich fruits and vegetables each day. Other foods to include in abundance in your daily diet include lean proteins, whole grains and low-fat dairy products. You should also drink plenty of water to stay hydrated. Avoid trigger foods such as caffeine and alcohol. Specific foods that have been shown to reduce stress include avocados, bananas, leafy greens, fatty fish, green tea and nuts.

Stay Connected to Alleviate Stress and Mental Health Challenges

To cope with the inevitable loneliness that comes with being in isolation, you need to be intentional about staying connected to others. This type of connection can come in many ways. Perhaps it is as simple as picking up the phone to talk to a loved one. Or perhaps plan a happy hour Zoom session with your best friends. Be the first one to reach out to others who you may think need a lift. It will make you feel better in the process. Social media is also a great way to stay connected and make you feel a part of a group.

Look Into Supplements

Chronic stress can extol a beating on the body. Fortunately, there are supplements that you can add to your diet to help you to deal with feelings of exhaustion, stress, anxiety and other mental health challenges. The use of tryptophan has been proven to be effective at combating excessive stress and burnout. Tryptophan can also mitigate depression and lift your mood in a natural way. As a precursor to the neurotransmitter serotonin, the use of tryptophan may naturally promote this “happiness hormone” and reduce levels of stress and depression, proving to be a powerful ally during this unsettling time in history.

Get Moving

Nothing can lift your spirits more than working up a sweat. Even if you are stuck at home, there are still things that you can do to get your body moving. Something as easy as taking a walk around the block will expose you to fresh air and get your heart rate up.

Many fitness providers are also offering free online streaming workouts to help people to cope with not being able to go to the gym. Making a conscious effort to move your body will release feel-good endorphins that will boost your mood and help you to tackle stress and other mental health issues head-on.

Be Kind to Yourself

Now more than ever, you need to be diligent about practicing self-care. This comes in many different forms, depending on your personal preferences and needs. For some people, this may mean taking the time for a daily nap. For others, it may be buying yourself a bouquet of flowers to brighten your day.

Other activities to consider include yoga, meditation, listening to calming music and breathing exercises. The goal is to do things that make you happy and boost your mood. Do not feel guilty for an occasional indulgence if it helps you to cope with these challenging times.

Although there is no magic cure for alleviating this stress in your life, you are not powerless in dealing with it. Take control of your mental health and stress during this pandemic by employing these tips to boost your emotional well-being.

March 13th is World Sleep Day: What’s the Significance?

Mar 13 by Ewcopywriting

March 13th is World Sleep Day. On this day, the World Sleep Society is issuing a worldwide call to action regarding the importance of getting quality sleep each night. Read below to learn how you can achieve a more restful night.

How Does Getting Sufficient Sleep Improve Your Quality of Life?

It’s common to hear that getting a full seven to eight hours of sleep per night is good for us, but many people don’t know what good all of that rest actually does. The fact is, while we’re resting, our bodies are hard at work performing a broad range of functions. Here’s just a short list of things that happen as a result of getting enough quality sleep each night.

Improved Heart Health

Research has found that people are more likely to suffer heart attacks and strokes in the early hours of the day, and that those who don’t get enough sleep are more likely to develop hypertension and high cholesterol.

Optimal Cellular Health

The growth of tumors and cancer is more common in those who work graveyard shifts and sleep during the day. Scientists believe this has something to do with disruption of the circadian rhythm, which regulates sleepiness and wakefulness. By trying to sleep during daylight hours, or with a light turned on, your biological clock is disrupted and that may also affect the body’s immune system.

Reduced Stress

Failing to get enough sleep starts a cycle that can be very difficult to break. When you don’t get enough sleep, your body produces higher levels of stress hormones. Among the adverse effects these hormones have on the body is interfering with the sleep cycle. Higher levels of stress hormones make it more difficult to sleep soundly, which causes more stress hormones to be produced.

Reduce Inflammation

The stress hormones produced through the lack of quality sleep also cause inflammation throughout the body. While the immune system uses inflammation to help treat injuries and infections, prolonged, or chronic, inflammation is harmful. It increases the risks of heart disease, cancer and diabetes. Some scientists believe it also plays a part in causing the physical deterioration we experience as we age.

Improved Cognitive Health

Quality sleep also helps the brain rest and rejuvenate itself. This is why we wake up feeling more refreshed after a good night’s sleep. Specifically, a full night of rest improves memory recall, concentration and mental clarity. This occurs because the resting state provides time for the brain to link memories with sensory input and emotions, making it easier for you to learn new things.

Helping the Body to Help Itself

As you sleep, the body repairs the damage done throughout the day by harmful environmental factors and toxins you have ingested. Even healthy activities, such as physical exercise, cause damage and stress to the body’s muscles and tissue.

During sleep, the muscles, tissue, and organs are repaired and strengthened. This is also the time at which two hormones beneficial to weight loss, ghrelin and leptin, are released into the blood. In depriving yourself of enough sleep, these processes are halted, which is why it’s common for overweight and obese people to also suffer from sleep disorders.

World Sleep Day: Tips For Getting Better Quality Sleep

World Sleep Society established World Sleep Day® 13 years ago, because they wanted to remind us all of the importance of sleep. In addition to recognizing the value that a good night’s sleep provides, this annual event is also an occasion to share helpful tips for getting good quality sleep.

While getting enough rest doesn’t seem like it should be difficult, a large number of people do struggle with getting a full night’s sleep. These tips can help you get to sleep faster and stay asleep throughout the night.

Ditch the Stimulants

Caffeine is among the top culprits in keeping you from enjoying a deep sleep. Experts recommend stopping your caffeine intake at least six hours before bed, so your body will have time to process the last remnants of the stimulant. Additionally, turn off mobile devices at least one hour before bed. The blue light that these devices emit disrupts the circadian rhythm, which will offset your sleep cycle.

Increase Exposure to Daylight

You can also use the circadian rhythm to your benefit by getting more bright light exposure throughout the day. If you fill your waking hours with bright light, especially natural sunlight, the evening darkness will have a more profound effect on your brain. In one sleep study, participants fell asleep 83 percent faster when they were exposed to an increased level of brightness throughout the day.

Engage in Relaxing Exercises

You can also improve your sleep quality by developing a bedtime ritual that emphasizes relaxation. This can involve reading a book, taking a warm bath or meditating by candlelight. Some people find it helpful to listen to soft music just before bed, as well. You can choose any technique that helps you feel more relaxed, as long as it works for you.

Evaluate Your Sleeping Quarters

Sometimes, the problem with getting quality sleep is in the environment, so take the time to examine your sleeping quarters. Determine if your mattress is firm enough to support you comfortably. You may also need to replace your bedding by choosing sheets and blankets that are softer and more comforting. Heavier curtains and blinds can help eliminate any excess light that gets into your bedroom at night. If ambient noises keep you awake at night, try wearing earplugs or noise-canceling earmuffs.

If you try all of these suggestions and your quality of sleep doesn’t improve, you may need to consult your doctor. A physician can help you determine the cause of your sleep disorder and may prescribe supplements to help you sleep better. Since getting sufficient sleep affects every aspect of your life, suffering with a sleep disorder is not something you should do for long.

Exploring the Beneficial Effects of Melatonin

Jan 24 by Ewcopywriting

Melatonin is a hormone best known for its role in preparing the brain for sleep. Due to its effectiveness in this respect, it’s the primary ingredient in many sleep supplements. Outside of the United States and Canada, melatonin-based formulas are only available with a doctor’s prescription. While some argue that using melatonin for sleep isn’t always effective, people suffering from insomnia find that it can help them sleep better in most cases. We already know that there are many positive effects of melatonin, but new research is still uncovering more benefits provided by this amazing hormone.

What is Melatonin?

To understand melatonin and its effect on the body, it’s important to first understand how and why it’s produced. Our bodies rely on a biological clock to function, known as our circadian rhythm. Among the other bodily functions it regulates, the circadian rhythm helps the brain differentiate between wakefulness and sleep. This is a process that relies on the changes between light and dark. As the sun goes down and the sky gets darker, the brain recognizes that it’s soon nearing time for sleep and releases melatonin to promote drowsiness.

Unfortunately for those who work irregular shifts, melatonin production is inhibited during the day, which is why it’s harder to get to sleep in the mornings and afternoons. People who follow irregular sleep schedules experience insomnia and other sleep disorders more commonly because the production of melatonin has been interrupted. This is also why a sleep formula containing melatonin can be more effective for those who work these types of schedules. Their bodies need that extra boost of melatonin during the day, when their brains won’t naturally produce the hormone in sufficient quantities.

What are the Positive Effects of Melatonin?

There have been multiple studies on the effects that melatonin has on the body, leading to the discovery that it can do more than just help you get a good night’s sleep. One of the surprising effects of melatonin is that it can help alleviate the symptoms of jet lag. A study that started in 2010 and lasted for four years looked at the effects that melatonin had on 142 travelers. In that study, researchers found that subjects who were given melatonin supplements experienced less severe jet lag symptoms than travelers who were given a placebo. Those taking the supplement experienced more restful sleep, reduced instances of daytime tiredness and fewer digestion problems.

Melatonin was also found to help people suffering from delayed sleep-wake phase disorder, or DSWPD. This is a condition in which the individual can’t fall asleep until 2:00 a.m. or later and end up sleeping well into the afternoon. Including a 2016 study of 52 subjects, research has found that taking melatonin supplements at the right time in the evening helped people with DSWPD to fall asleep earlier. They also fell asleep faster, taking an average of 22 minutes to nod off.

A 2015 research project looked at 774 patients and found melatonin was also effective in reducing anxiety prior to surgery. Many people suffer severe bouts of anxiety just before undergoing a surgical procedure, but taking a melatonin supplement seemed to alleviate those emotions. While it wasn’t clear whether or not melatonin was effective in treating post-surgery anxiety, it was found to be just as effective as anti-anxiety medications in treating pre-surgery anxiety.

Research into the positive benefits of melatonin is ongoing. Current and future studies are looking into the hormone’s effect on cancer symptoms, high blood pressure, diabetes, neurodegenerative diseases and intestinal illnesses.

How Can You Get More Melatonin Naturally?

Take a Supplement

As the previously cited studies show, a melatonin supplement can help you maintain adequate levels of melatonin when you need it most. A high-quality melatonin supplement can be beneficial because a single dose contains a sufficient amount of melatonin to help you get the restful sleep you need. Additionally, certain time-controlled melatonin formulas ensure the melatonin will have the best possible effect on your sleep cycle.

Get More Daylight

Sunlight is beneficial in controlled exposure, because its rays encourage vitamin D production in the body. Additionally, exposing yourself to natural daylight will help regulate your circadian rhythm. The sun’s rays help promote the production of serotonin, which the brain needs to produce more melatonin. In this way, getting more sunlight in the mornings promotes more efficient melatonin production in the evenings.

Turn Off Your Electronic Devices

Most people don’t realize the harm they’re doing when they use their smartphone or tablet just before bed. The blue light that these screens give off disrupts the circadian rhythm, preventing the brain from producing sufficient levels of melatonin. Doctors recommend shutting off all electronic devices at least one hour before your bedtime to give the brain enough time to adjust. This will ensure the hormone will be properly released as you near your bedtime.

Eat Melatonin-Rich Foods

There are certain foods that promote the production of melatonin, so you should consider adding these foods to your diet to ensure you’ll sleep better. Some melatonin-rich foods include asparagus, corn, cucumbers, olives, nuts and seeds. Barley and rolled oats are also helpful in promoting melatonin production.

Sleep on Your Back

This position is a popular yoga pose that’s commonly called the corpse pose, because it helps the body reach a deeper state of relaxation. As you lay on your back and breathe deeply, the brain will begin releasing a higher concentration of melatonin. This is why many people find it easier to fall asleep in this position.

Curcumin Kills Bacteria: Could it Be a Solution to the Antibiotic-Resistance Crisis?

Nov 06 by Ewcopywriting

Resistance to antibiotics is a growing problem worldwide, as more and more bacterial strains become resistant to the very antibacterial medications that could eradicate them and the dangerous health conditions they cause. Fortunately, new research may have pinpointed a natural remedy that could offer a more effective treatment to everyone. A new study finds that curcumin kills bacteria, which may be good news for people suffering from medication-resistant bacterial infections.

New Research Discovers Curcumin Kills Bacteria

One type of bacteria alone, Helicobacter pylori (H. pylori), affects up to 79 percent of the planet’s population, yet it is becoming increasingly resistant to antibiotic medications. Thus, a joint study with researchers in Germany and in the U.K. has been looking for natural, alternative ways to combat the Helicobacter pylori (H. pylori) infection.

Their study focused on the use of capsules filled with natural ingredients, but primarily containing curcumin, which is a compound found in the turmeric plant. Curcumin was included because its anti-inflammatory and antioxidant qualities have been established through previous studies. In the study, capsules were coated with lysozyme, which is an enzyme engineered to fight bacterial infections. Dextran sulfate, a substance used specifically to treat Helicobacter pylori infections, was also added to the capsules. The researchers found that curcumin kills bacteria by preventing the bacteria from clinging to the walls of the stomach. This suggests that a treatment that combines curcumin with antibiotics might have the best chances for effectively eradicating the Helicobacter pylori infection in most people.

As research continues, the hope is that analyzing the molecular makeup of curcumin will help scientists create a more direct method of targeting bacteria in the body. In doing so, bacteria which are resistant to traditional antibiotics may be treated more successfully by targeting them at a molecular level.

Curcumin May Also Provide Relief for Those Suffering From Anxiety

Ongoing research into the health benefits of curcumin has found that it possesses many medicinal properties. Curcumin has been found to positively impact metabolic syndrome, arthritis and hyperlipidemia, while another study found that it can also help alleviate the symptoms of anxiety; the anti-inflammatory properties in curcumin help reduce the chronic inflammation that’s associated with anxiety and depression. It also works as an antioxidant, helping to reduce oxidative stress, which also helps to reduce the presence of stress hormones that drive the symptoms of anxiety.

During the research, it was discovered that, while curcumin can provide these health benefits, it’s lack of bioavailability may prevent the substance from interacting with the body. The cells in the body are unable to effectively absorb the compounds in the curcumin, which means any treatment that may be derived from the substance would be ineffective. Fortunately, further research found that combining the curcumin with the piperine found in black pepper increased the substance’s bioavailability by up to 2,000 percent. Coupling these two spices may provide the key to treating anxiety naturally, if future research confirms these findings.

Another consideration in using curcumin as a treatment for anxiety is the side effects it can produce. In addition to physical side effects, such as abnormal stool, diarrhea and rash, it may also cause headaches. As researchers continue to explore the possibility using curcumin as the basis for new anxiety treatments, they may also have to address the side effects it may produce.

Could Curcumin Help Treat Cancer?

Currently, curcumin can’t be used as an effective treatment for cancer, but that may change in the future. Researchers are exploring this possibility because of the role that curcumin plays in reducing inflammation. Swelling and inflammation is common in patients with cancer, and inflamed areas are often the first locations to develop cancerous cells. Since curcumin is both an anti-inflammatory and an antioxidant, researchers hope those properties can be enhanced to support healthy cell growth.

In laboratory testing and studies conducted on mice, curcumin showed promise in slowing the spread of cancer. It also helped to protect healthy cells from the damage caused by radiation therapy, suggesting it could be used in conjunction with traditional cancer treatments. When used to supplement chemotherapy, curcumin was found to increase the effectiveness of the treatment. The promise that these studies have shown has encouraged further research to proceed.

Current research is focused in two directions. First, some research is focused on using curcumin to prevent the development of cancerous cells. Since it can help to modulate inflammation, scientists hope it will similarly affect the growth of cancer cells. A second area of research is examining the possibility of a curcumin treatment for slowing the spread of cancer in the body. Either coupled with radiation and chemotherapy, or as a treatment of its own, the hope is that curcumin may provide a way of slowing the growth of cancer cells. While curcumin alone may not necessarily cure cancer, it could help reduce the rate of growth and allow cancer to be treated more successfully via other methods.

As more research focuses on the benefits that curcumin provides, we’re discovering that this natural compound can help with a number of medical conditions. While alternative treatments for bacterial infections and cancer may still be a few years away, there’s no denying that this substance has a positive effect on human health. In the meantime, taking a supplement that includes curcumin as an ingredient may be beneficial for whole-body health. As with starting any new supplement, check with your doctor to make sure it won’t adversely interact with other medications you may be taking. This will help you safely add a curcumin-based supplement to your daily routine.

7 Tips for Navigating Burnout Syndrome and Chronic Workplace Stress

Sep 04 by Ewcopywriting

Burnout is a growing health issue of our time, occurring when people encounter chronic workplace stress that they cannot handle in healthy ways. In an age when there is more pressure to succeed than ever before, burnout is becoming increasingly common in all fields. Although a growing amount of attention is being paid to this occupational hazard, many people are still suffering from the exhaustion, loss of meaning and physical symptoms that can result from burnout. Although the burnout phenomenon is growing, there are ways to prevent it. The following tips on navigating burnout syndrome can help you to cope with chronic stress in your profession before you develop burnout syndrome.

1. Know the signs of burnout syndrome.

The World Health Organization defines burnout as “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 efficacy.” People who are beginning to develop this issue may notice some of the following symptoms:

physical and mental fatigue
feeling cynical or negative about your job on a regular basis
consistently lower workplace performance
feeling that your role does not make a difference
having trouble sleeping at night
increased anxiety both at work and at home
problems with concentration and memory
feeling angry or irritable with coworkers, supervisors, and clients

Identifying the first symptoms of burnout is key to navigating burnout syndrome effectively.

2. Get more sleep.

Although it is tempting to take time away from sleep to accomplish more, this can backfire when it becomes a regular habit. People who do not get enough sleep tend to have memory issues, increased negative emotions and other signs of burnout. Getting sleep allows your brain to rest and reset. You will feel better about your career and your existence in general when you have gotten enough sleep.

3. Make time for exercise.

In addition to its health benefits, exercise is important for mental health. It relieves stress and allows a healthy outlet for emotions. At the same time, it causes your body to release increased amounts of hormones associated with happiness and feelings of well-being.

Although it can be difficult for a person dealing with workplace stress to make time for exercise, getting more joyful movement is essential in preventing burnout. Studies have shown that cardiovascular exercise can reduce burnout in as little as four weeks.

4. Boost serotonin levels.

Serotonin is one of the most important hormones in human mental health. This biochemical prevents depression and anxiety while increasing our happiness. Chronic stress quickly depletes serotonin, which may be why it is associated with increased unhappiness.

Taking serotonin is ineffective because this hormone does not pass the blood-brain barrier so does not help increase serotonin in the brain itself. However, you can instead take its precursors 5-HTP and L-tryptophan, which allows your body to produce more of its own serotonin. Experts recommend using a combination of fast-release 5-HTP and timed-release L-tryptophan to raise your levels in a safe and natural way.

5. Practice mindfulness.

Mindfulness, or the practice of being more in touch with yourself in each moment, has been found to increase our feelings of well-being and help us to deal with stress more effectively. There are several ways to be more mindful in your daily life. Mindfulness meditation is growing in popularity, but you can also be more mindful using yoga and breathing exercises.

6. Increase self-care.

Although you may not be able to put an end to the stressors of your job, taking better care of yourself can help you to deal with stress more effectively. Taking care of yourself reduces levels of cortisol, a stress hormone that can have serious mental and physical effects when released in large amounts over an extended period of time.

Your own self-care plan will depend on what unique activities make you happiest. For some people, a morning with friends is a great way of caring for themselves. For others, a quiet bath or a walk in a natural area is more appropriate. All workers should be on the lookout for ways to increase your inner bliss and decrease the effects of a stressful workplace.

7. Talk about your feelings.

Many people who are experiencing feelings of burnout blame themselves. They assume that they are to blame, that they simply have a bad attitude or are too weak for their jobs. However, this is not the truth. Burnout is not a personal failing but rather an occupational hazard affecting millions of people at any given time.

Talking to others in your field can have several effects in regard to navigating burnout syndrome. First, it will allow you to feel less alone with your struggles. Second, you may be able to brainstorm ways to change your position or your workplace to be less stressful. Whether you choose a friend, a sympathetic supervisor, or a mental health professional as your sounding board, reach out for the help you need.