Burnout is real – how do you know and what you can do?
Link copied! 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 a healthy immune
TCM guide on keeping stress at bay
Link copied! Do you feel easily irritable, anxious or uninterested in life? If so, you may be experiencing stress. Stress refers to a state of mental or emotional strain or tension resulting from adverse or demanding circumstances. Short-term stress may be caused by temporary work or lifestyle factors but if left unchecked, it can lead to other chronic conditions or even suicidal feelings. A 2019 Cigna 360 Well-Being Survey reported that a staggering 92 percent of the working population in Singapore is stressed. This number is 8 percent higher than the global average at 84 percent. [1] Stress in terms of TCM According to TCM theory, stress causes stagnation of Qi and Blood in the body, mainly affecting the Liver, the Heart and the Spleen. Stress most commonly causes Liver Qi stagnation. In TCM, the Liver is related to our muscles and tendons, our emotional health, and the menstrual cycle for women. As such, some of the symptoms of Liver Qi stagnation includes rigid and sore muscles, moody and depressed feelings and even irregular periods or period cramps during menstruation. The stagnation of Liver Qi may also turn into Liver Fire, which results in irritability and frequent headaches. Qi and Blood stagnation along the Heart meridian may also affect the circulatory system, causing palpitations, high blood pressure and a risk of coronary heart disease. As the Heart governs our mental activities, one may also experience irritability and restlessness. When Qi Stagnation affects the Spleen meridian which governs our digestion, it may result in symptoms like abdominal bloating, reduced appetite and stomach cramps. As our Spleen is also in charge of digesting water, weakened Spleen function may also cause an accumulation of Dampness in the body, resulting in fatigue, heaviness in the body and loose stools. 5 common health ailments due to chronic stress and how TCM can help 1. Anxiety/Depression Chronic stress causes mood fluctuations that can easily lead to anxiety or depression. In TCM, anxiety and depression is often related to the abnormal flow of Qi. In patients with anxiety, there is excessive upwards flow of Qi while in patients with depression, there is an excessive sinking of Qi. While their symptoms may be opposite in nature, anxiety and depression often come together. As such, balancing the flow of the Qi is key to relieving anxiety/depression. Here are some in-clinic treatments and therapies to help: Herbal Medication TCM herbs help to reduce severity of symptoms by encouraging the correct flow of Qi within the body. Combined use of herbs like Chuan xiong and Chuan niu xi can help to guide the effect of herbs upwards while bringing down the upward movement of the Qi. Herbs like Mei gui hua (Rose) and Man jing zi (Chaste Tree Fruit) can help to soothe the flow of Qi and protect the digestive system. Using these herbs with personalised formulas allow us to better target our patients’ conditions so they can feel better faster. Acupuncture Acupuncture can improve Qi circulation in our body and alleviate Liver Qi stagnation which is often associated with stress. One example of an acupoint that improves Qi circulation is Tai Chong. Achieving optimal Qi circulation is key to ensuring balance in our emotions and preventing violent mood fluctuations Cell Pro Therapy (CPT) Studies have shown that anxiety and depression are often associated with an imbalance in our autonomic nervous system. [2,3] The Autonomic Nervous System governs our stress response and comprises the Sympathetic Nervous System (Flight-or-Fight System) and the Parasympathetic Nervous System (Rest System). Chronic stress results in either of the two systems being triggered in excess or insufficiently, which leads to symptoms of anxiety and depression. Research shows that negative ions balances the autonomic nervous system via regulating brain activity and activating neurons. [4] The places with the highest concentration of negative ions are the waterfall and the forest. At ORG, our Cell Pro Therapy (CPT) makes use of Japanese technology to deliver a high concentration of negative ions into your body. The process lasts about 15-20 minutes and is completely painless. Our patients find the treatment relaxing and that consistent use alleviates their mood and increases their stress tolerance. You can also try tapping exercises at home: Source Emotional Freedom Technique (EFT), also known as tapping, can create a balance in energy and is a common alternative treatment used to treat people with anxiety. [5] Similar to acupuncture, EFT focuses on meridian points. Directions: Tap the following points 7 times each in order Top of head – directly in the center of the top of the head Beginning of the eyebrow Side of the eye – on the bone at the outer corner of the eye Under the eyes – on the bone under the eye, approximately 1 inch below the pupil Under the nose – the point between the nose and upper lip Chin point – halfway between the underside of the lower lip and the bottom of the chin Beginning of the collarbone – the point where the breastbone (sternum), collarbone and first rib intersect Under the arm – at the side of the body, approximately 4 inches below the armpit 2. Insomnia Insomnia – the inability to have restful sleep, comes in various forms. Some experience difficulty falling asleep, while others tend to have light or disrupted sleep. In TCM theory, insomnia is caused by an imbalance of Yin and Yang energy in the body. Having a stressful lifestyle causes an excess of Yang energy while overexertion and natural ageing results in depleted Yin energy. The result is usually an excess of Yang energy which causes a state of hyperarousal and thus affecting our sleep. As such, rebalancing the Yin-Yang energy in our body is key to treating insomnia. Acupuncture Acupuncture is one of the most common treatments of insomnia, with little side effects. It does so by using different acupoints to achieve Yin-Yang balance. For example, San Yin Jiao (translated as Three Yin Meridians) is used to boost Yin energy, while
Managing Mental Health Struggles With TCM Treatments and Therapies
Link copied! In a recent survey conducted by the World Health Organization, it was reported that the demand for mental health services increased significantly, and issues such as bereavement, isolation, unemployment and fear are triggering mental health conditions in new patients and exacerbating the symptoms in patients with pre-existing conditions. [1] In our clinics, physicians see a 117% increase in the number of patients with mental wellness concerns such as anxiety, sleeplessness linked to emotional concerns in the first half of 2021 compared to the 6 months before. Most of whom were not aware of their underlying mental state of health and were there to seek help for more visible chronic conditions. Mental health has always been a heavy topic to broach, both from the standpoint of the person suffering from it as well as the person who is trying to offer help. However, it is important to know that with the right treatment and support, those living with mental struggles can lead fulfilling and meaningful lives. What is mental health in TCM perspective? In TCM perspective, the organs that are most closely linked to mental health are the Heart and the Liver. The Heart controls the mind, and in turn the spirit, and regulates the decision-making process. When the mind is in a state of unrest, we often see patients with the following symptoms: The other organ closely related to mental wellness is the Liver. In TCM, Liver is responsible for regulating Qi and energy flow in our body. Thus, when the Liver is constricted, Liver Qi (Liver energy) becomes stagnated and energy cannot flow freely in the body. Common symptoms of Liver Qi stagnation: Dull or persistent headaches, constant worrying of issues, even poor sleep quality are often observed in patients with anxiety High blood pressure, red and swollen eyes, and bad temper are often seen in patients with anger management issues Poor appetite, constant sighing, and suppressed mood and energy are often seen in patients with depression TCM recommended treatments and therapies for mental health Herbal Medication TCM herbs can help to improve emotional health and reduce stress by regulating Liver Qi. When there is emotional stress involved, we usually say that the Liver Qi is stagnant. Improving circulation of Liver Qi with herbs like Jia Wei Xiao Yao San will help to reduce stress and improve emotional health. When it comes to home remedies, some common herbs that are good for Heart Fire include longan and lotus seeds. These herbs can clear excessive heat from the body, including Fire originating from the Heart. In the clinic, we will prescribe a combination of cooling herbs to clear the Heart Fire and stomach-protecting herbs to balance the digestive system as cooling herbs can put burden on the stomach and cause gastric issues. Bringing the Heart back to balance helps to regulate emotional distress like anxiety Acupuncture Acupuncture is another effective way of reducing Liver Qi stagnation, which is a common deficiency linked to mental wellness in TCM. Common acupoints like Tai chong, Nei guan, Tai yang, and Feng chi are stimulated to soothe the mind and improve the flow of Liver Qi. To increase the efficacy, we use a detox-ing needling technique at these acupoints. This technique involves manipulating the needle in an anti-clockwise motion to release the Qi right before removing the needles. Cupping and Guasha Cupping and Guasha (Scraping) can help to release tension in the muscles of our neck and back to ensure a healthy flow of Qi in our body. Better Qi and Blood circulation is also beneficial in improving patients’ sleep quality. Adequate rest is vital for our body to rest, detox, and re-energize to keep our mental health in a prime condition. Moxibustion For patients with depression, we use moxibustion on Bai hui, Qi hai, and Guan yuan acupoints to balance the Yin and Yang energies in the body. We generally avoid using moxibustion for patients experiencing excessive anger to prevent adding more fire or heat to the body. Other therapies for mental health Electro-Lymphatic Therapy(ELT) Our lymphatic system is a giant network of vessels that drains from the peripherals towards the cardiovascular system. Its two main functions are to provide immune support and drain away excess lymph fluids and waste products. It is a passive system that relies on the contraction of muscles to move the lymph fluids within the vessels along. Electro Lymphatic Therapy is a technology that promotes lymphatic drainage in the body. When there is an excess of inflammatory cells present near the brain or any part of the body, the lymphatic system becomes congested and could lead to increased risk of infections and psychiatric concerns. [2] ELT helps to promote lymphatic drainage and clear inflammatory cells away from congested parts of the body. In the clinic, we use an FDA-registered Electro-Lymphatic Therapy (ELT) machine to enhance the flow of the lymphatic system. With the variable penetration depths, we are able to clear both superficial and deep layers of the lymphatic system. A healthy, decongested lymphatic system is vital to the body’s immune system and helps to alleviate mood disorders and improve mental health. Cell Pro Therapy (CPT) Negative ions are naturally occurring and they help to maintain voltage equilibrium of our cell membranes (essential for cellular metabolism). However, due to excessive exposure to free radicals, EMF, and carcinogens in our environment, this voltage equilibrium is disrupted in our body, and cellular metabolism is reduced. Brain activity produces metabolic wastes which are usually removed by the glymphatic system. An accumulation of such waste results in an increased risk for neurological disease and a decrease in brain health. [3] In the clinic, we use the MiEnergy machine from Japan to supply up to 20 million negative ions for the body. As these negative ions enter the body, the negative ions enhance cellular metabolism and stimulate patients’ parasympathetic nervous system. The 15 – 20 minutes therapy is so calming that some patients may even experience deep sleep during the session.
