Searches for \u201cburnout\u201d increased by 130%. Searches for \u201cstress symptoms\u201d increased by 140%. Searches for \u201cfatigue symptoms\u201d increased by 150%. <\/p>\n
These are alarming statistics, and they highlight the reality of where we are as a society: overworked, overstimulated, and with self-care far down the list of our basic needs.<\/p>\n
But what most of us don’t think about is that these short-term stresses and long-term self-neglects don’t just have psychological effects, but physical ones as well. <\/p>\n
In fact, burnout can increase your risk of developing serious health problems. And if you knew about burnout, you probably wouldn’t worry about that presentation you have to put together by tomorrow. <\/p>\n
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This is a topic that came up during a recent interview I had with world-renowned biohacker Gary Brecka.<\/p>\n
Once a gritty entrepreneur who never considered sleep or personal health, his mindset changed when he realized how powerful his attitude and actions towards himself were.<\/p>\n
He called the effects of burnout “devastating,” adding that chronic low-grade stress is probably a major contributing factor to chronic diseases such as heart disease, high blood pressure, stroke, diabetes and even mental health conditions.<\/p>\n
Additionally, it highlights that up to 80% of autoimmune diseases are found in women.<\/p>\n
“Women tend to develop something called caregiver syndrome,” he continues.<\/p>\n
“This is where they put the needs of others before their own needs for long periods of time. Maybe it’s their children, maybe it’s their spouse, their career, their co-workers, their girlfriend. They put themselves in the back seat.”<\/p>\n
“That doesn’t make self-care non-negotiable. Some women think self-care is selfish. So the first thing they do when they wake up in the morning is immediately go into a stressful environment, immediately start taking care of everyone around them, and then collapse into bed at night.” <\/p>\n
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“It causes chronic low-grade inflammation and does major damage to our cell biology.”<\/p>\n
In an era where women are told not only to be independent and career-oriented, but also to be housewives and take care of others, it’s a hard pill to swallow for many. Additionally, it can make it even more difficult to live in a world built on stress.<\/p>\n
But while we may have limited control over the larger situation, Brecka says there are some important actions we can incorporate into our daily lives to help ease the burden.<\/p>\n
“The solution is to make self-care non-negotiable and dedicate the first hour of your day just to yourself,” he says. \u201cYou can be selfless outside of the first 30 to 90 minutes of the day.<\/p>\n
“Our bodies crave routine. We are circadian creatures. We used to go to sleep and wake up according to the cycles of the sun, but we don’t do that anymore.<\/p>\n
“We control everything, including temperature and lighting. We used to spend 90 percent of our time outdoors. Now we spend 95 percent of our time indoors.”<\/p>\n
He rates the free mindfulness and breathwork activities found online as some of the most transformative content he consumes every day, admitting: \u201cI have probably never missed a morning breathwork session for 48 months straight. I would miss a commercial flight to not do breathwork.\u201d<\/p>\n
It is believed that breathing exercises can actively regulate the nervous system, quickly reduce stress, improve mood and increase emotional control.<\/p>\n
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But he says one hack we could all use a little more of, perhaps more important than most, is to treat ourselves kindly.<\/p>\n
“Speak to yourself the same way you would talk to a friend,” Brecka insists, pointing out that humans are products of habit.<\/p>\n
By making small happiness promises to yourself and consistently participating, you’ll feel the benefits over time instead of overpromising and beating yourself up when you can’t keep to your plans.<\/p>\n
“If your friend didn’t drink and had a glass of champagne, would you lie to them about just having a glass of champagne? Well, why would you lie to yourself?” he says.<\/p>\n
“Very often, the voice we use internally is the one that hurts us the most, because we have a pattern of consistently breaking small promises over time and not actually trusting ourselves.”<\/p>\n
“Starting with small promises and keeping them to yourself will further emphasize that your body is safe,” he added.<\/p>\n
Watch the entire hour-long conversation on YouTube. <\/h3>\n