Burnout is real – how do you know and what you can do?

Physician Leow Xin Ru Kelly Feeling completely drained and overwhelmed with stress? Are you experiencing both physical and mental exhaustion from work that deters you from being productive at work? If so, you might be experiencing burnout In 2019, the World Health Organisation (WHO) officially recognised burnout as an occupational phenomenon that is a result from chronic workplace stress that is not successfully managed. Burnout is characterized by three symptoms: Feelings of energy depletion or exhaustion Negativity or cynicism related to your job Reduced professional efficacy Singaporeans are typically ranked highly on having the most stressed out workers in the world. According to a study by Mercer, 1 in 5 Singaporeans feel de-energised at work, which is twice as high as the Asia average and 6% higher than the global average [1]. Another study by HCM technology provider Ceridian’s 2022 Pulse of Talent report has shown that more than 9 in 10 workers (92%) in Singapore are experiencing burnout, with 9 in 25 (36%) reporting high or extreme levels. Based on their research, such feelings of burnout is mainly attributed to increased workloads (49%), pressure to meet deadlines (37%) and long working hours (33%) [2]. Long-term burnout not only negatively impacts your working performance, it can also cause detrimental effects on your physical health. Studies have shown that burnout can increase one’s risk of certain cardiovascular diseases, such as myocardial infarction, ischemic heart diseases, stroke and sudden cardiac death [3]. This is why it is important to get to the root of the problem before it manifests into more complicated health problems. In this article, we will share some treatments and therapies at Oriental Remedies that can help uplift you physically and mentally, as well as target symptoms of burnout to boost your productivity. TCM Recommended Treatments to help manage burnout 1. Herbal medication The root cause of burnout in TCM is Kidney deficiency, and the health of our Kidneys are presented through our brain (or our cognitive function), bones, ears and hair. As we age, our Kidney Qi or energy will decline, which is why people may experience symptoms such as memory loss, bone issues like osteoporosis, deafness and hair loss as they age. Unfortunately, our Kidney Qi can be weakened by factors such as poor lifestyle habits. Such habits include our sleeping habits, diet, as well as long hours of physical and mental exertion without proper rest, and these are typically signs of burnout. To counter this, TCM works by nourishing the Kidneys. Herbs such as goji berries (枸杞子) and cinnamon (肉桂) are commonly used to boost the Kidney Yin and Yang respectively. Ginseng (人参) is a premium herb that also helps with burnout by helping to boost one’s vital energy, strengthen the immune system, and improve one’s physical and mental capacity. In terms of formulas, Xiao Yao San (逍遥散) is commonly used as it can soothe the Liver, which is also associated with stress and anger, one of the emotions typically presented by people experiencing burnout. It is recommended to consult a TCM practitioner so that a formula that is best targeted for your individual constitution can be prescribed to suit your needs. 2. Acupuncture Chronic stress and long-term illnesses or injuries can weaken or negatively affect our body’s own physiological processes. Acupuncture can help counter these effects by helping the body repair, regulate and heal. In TCM terms, acupuncture helps one by improving Qi and Blood circulation to the Kidneys and other affected organ systems based on the physician’s findings. It is recommended to have a consultation with a TCM practitioner so that he or she can select acupuncture points that would be best suited for your body constitution. Alternatively, if acupuncture is not accessible to you, you can try using acupressure massages to help manage the effects of burnout. Below are a few acupressure points that you can try: 百会 Bai Hui (DU-20) Location At the crown of the head. You can place a finger at the top of each ear and follow an imaginary line upwards. The point should be where the two fingers meet. Function Helps regulate the movement of Yang energy in the body. As the point is on the highest point of the body, massaging this point can raise the Yang energy to alleviate depression and sadness. At the same time, it can help to ground energy to ease anxiety and overthinking. It also helps to clear the mind to help one stay focused and present. 印堂 Yin Tang (EX-HN3) Location Between the eyebrows. Function Helps calm the spirit (神) and reduces the effects of emotional restlessness and anxiety. It is a common point to use for treatment for emotional well-being. 三阴交 San Yin Jiao (SP-6) Location 3 inches (or 4 fingers width distance) from the highest point of the inner ankle, slightly behind the bone (tibia). Function This acupoint translates to ‘Three Yin Crossing’, as this is where the three Yin meridians (Spleen, Liver and Kidney meridians) pass. These three organ systems are also easily taxed during times of stress, and so, massaging this point helps build the Blood and Yin, while moving the stagnant energy in these three meridians. Note: When locating the points, feel for a tender spot or a point where your finger seems to dip slightly. Spend 30 seconds massaging each point with firm pressure, while taking nice deep breaths. Tech-Enhanced Therapies & Supplements 1. Electro-Lymphatic Therapy (ELT) Burnout can compromise many of our body systems, which includes our lymphatic system. Our lymphatic system is a passive system that is dependent on muscle contractions to push the lymph fluids along our lymphatic vessels. Emotional stress is one of the main factors that contribute to a congested lymphatic system, which can lead to symptoms like chronic fatigue, brain fog, depression etc. Electro-Lymphatic Therapy, or ELT, is a technology that helps stimulate proper flow and drainage of the lymphatic system. With a healthy, decongested lymphatic system, it ensures that it can achieve the functions of: 1) Maintaining