Oct 11, 2023 in Health Coaching

What to do with stress and burnout? Take nutritions instead of alcohol or drog

For couples struggling with kids, work and money Life seems to be chaotic. Nutritions will get your nerves work well again.

Life is not easy. Especially if you are at mid-life, raising children and caring for your elderly parents too. You must take responsibilities at your job, as you are one of the most experienced employees. It seems like everyone wants something from you all the time. This situation leads you down the path to burnout so quickly that you don't even notice you're already there. You find yourself with no strength, no energy, and no empathy, which leads to a lack of connection and bonding with your family. Friends are busy and with a lack of social relationships, only a blue mood and depression greet you in the morning, when you don't want to get out of bed, and staying in bed seems like your only escape from this "rat race".

What are the symptoms of burnout?

1. Emotional Exhaustion:

   • Chronic fatigue
   • No deep-sleep, waking up at anywhere between 2 and 4 o'clock.
   • Forgetfulness/impaired concentration and attention
   • Physical symptoms such as chest pain, heart palpitations, shortness of breath, gastrointestinal pain, dizziness, fainting, and/or headaches (migraines)

2. Depersonalization:

   • Increased mental distance from one’s job or feelings of negativism or cynicism related to one's job.
   • Impaired interpersonal relationships at work, with family, and friends.
   • Lack of empathy or being unsympathetic to the needs and feelings of others.
   • Detachment, feeling alone in the world.

Unfortunately, many times stress or burnout is self-medicated through substance abuse as a way to cope, but in the long term, this just worsens the situation. Another known coping mechanism is to remove oneself from the perceived source of stress, which might mean leaving the job or ending significant relationships, like a marriage, that may superficially appear to be the primary emotional stressor.

These coping strategies can provide temporary relief, but they often do not address the underlying issues that contribute to burnout or stress. It's advisable to seek professional help or employ healthier coping mechanisms such as stress management techniques, counseling, mindfulness practices, or lifestyle changes to manage stress in a more sustainable and healthier manner.

Now I offer you an easy way of stress management through nutritional intake.

Your nervous system requires essential supplements to function optimally and to detoxify effectively. The following list is derived from Sara Gottfried's book titled 'Brain Body Diet.

Nutrients Beneficial for Nerve Function:

1. Vitamin B1: Facilitates the usage of carbohydrates for energy production which is crucial for nerve function.
2. Vitamin B6: Helps to maintain the covering on nerve endings​.
3. Vitamin B12: Promotes nerve cell survival and remyelination, playing a significant role in nerve regeneration and repair​.
4. Vitamin B2 (Riboflavin): Almonds, spinach, and asparagus are good sources of Vitamin B2 which is beneficial for nerve health​.
5. Antioxidants: These can optimize the myelin sheath and prevent damage to the nerve. Berries, dark leafy greens, fatty fish, and walnuts are good sources of antioxidants​.

Nutrients Beneficial for Detoxification:

1. B Vitamins and Vitamin C: Research suggests that these vitamins can be useful in reducing alcohol toxicity by mitigating the toxic effects of alcohol on the body and brain​
2. Vitamins A, B2, B3, B5, B6, B9 (Folate), B12, C, E, and minerals such as calcium, magnesium, potassium, zinc, and selenium: These nutrients are essential for detoxification and might also help reduce the absorption of toxic heavy metals​.
3. Omega 3 - reduces inflammation and supports neurogenesis and neurotransmission

Vitamin B Complex is typically packaged together, with a single capsule containing all the B vitamins. Magnesium, Calcium, Zinc, and Selenium can be found together in a multivitamin or separately. Bananas, sweet potatoes, and spinach are excellent sources of potassium. As for Omega-3, it is a commonly available nutrient, especially for those who consume less fish.

So if you experience fatigue and a lack of empathy, consider a 30-day regimen of the aforementioned nutrients to support your nervous system. It makes no harm. And please also consider implement a few thing from this following list weekly:

Additionally, please consider incorporating a few items from the following list on a weekly basis:

• More active movement, stretching
• Breathing exercises
• Meditation / Prayer / Relaxation
• Sex
• Crying
• Laughing
• Discussing and sharing emotions
• Loud singing, shouting (not at others)
• Dancing
• Arts - theater, cinema, music, painting
• Connecting with friends
• Play (card or board games)
• Acupuncture, Acupressure, nervous system stimulation, excitation
• Massage - (oxytocin, serotonin and dopamine hormone cure)

Articles that helped others