008 Physical Burnout & Restorative Activities

This podcast looks at the Burnout and how it affects us physically. Below are the show notes:

  • Moral Injury and Burnout
    • Societies desire to not go deep and address top layer issues instead of root cause, sometimes could include Solution-focused (brief) therapy (SFBT)
  • No Energy yet difficulty with Sleep
    • Sleep deprivation is being shown to increases amygdala activation.
      • A study showed that while both groups expressed significant amygdala activation in response to increasingly negative picture stimuli, those in the sleep-deprivation condition exhibited a remarkable +60% greater magnitude of amygdala activation, relative to the control group
      • A sleep deprived person may see an event as an emergencies (due to activated amygdala) that needs to be urgently addressed, when in fact those that have had more sleep interrupt what’s needed differently
    • Loneliness and Withdraw due to sleep deprivation
      • A study demonstrate that a lack of sleep leads to a neural and behavioral phenotype of social withdrawal and loneliness; one that can be perceived by other members of society, and reciprocally, makes those societal members lonelier in return. We propose a model in which sleep loss instigates a propagating, self-reinforcing cycle of social separation and withdrawal.
    • Cognitive abilities, behavior, and judgment
      • Multiple studies have been done to determine the effects of total sleep deprivation; more recently some have been conducted to show the effects of sleep restriction, which is a much more common occurrence, have the same effects as total sleep deprivation. Each phase of the sleep cycle restores and rejuvenates the brain for optimal function. When sleep is deprived, the active process of the glymphatic system does not have time to perform that function, so toxins can build up, and the effects will become apparent in cognitive abilities, behavior, and judgment.
  • Feeling tired & wired
    • A combination of physical exhaustion or low physical energy while simultaneously feeling anxious or wired, stressed
    • Being unable to feel rested even if you are getting enough sleep
    • Body confused about not getting enough light and enough darkness; circadian rhythm
    • Body and stomach pains. Gut hurting when stressed and eating
    • Chronic exhaustion
    • Some people experience aches and pain
      • When people feel emotional pain, the same areas of the brain get activated as when people feel physical pain: the anterior insula and the anterior cingulate cortex. A study on social rejection seemed to demonstrate this.
      • The body isn’t getting enough natural light or enough natural darkness
      • We live in man-made boxes of artificial light
  • To go deeper into the sleep studies, please see Rhonda Patrick, PhD & Matthew Walker PdD
  • Practices – Physical
    • Breathing – Breath of Fire
    • Eating well-balanced meals
    • Sleep – 7-9 hours, before 10:00 pm; sleep hygiene and artificial lights
    • Exercise, gentle
    • Sex
    • Touch, Massage, Self-Massage, Cuddle – serotonin and oxytocin
    • Play, Dancing, Coloring, Drawing – engaging a younger or more carefree part of yourself
    • Get outdoors and touch the ground
  • What is it you need? And how are you going to implement this?

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