Best supplements and coping strategies for burnout

In 1974, Herbert Freudenberger brought the term ‘burnout’ to the public’s attention with his book, Burnout: The High Cost of High Achievement. In it, he characterised what is now a very modern problem (thanks, 2020).

What are the symptoms of burnout?

The WHO defines three symptoms of burnout:

1. Feeling exhausted

2. Detachment from your job

3. Poorer performance at work

And with a global pandemic, working from home, homeschooling, and other life worries to contend with, it’s little wonder that pressure levels are on the rise. If you’re looking for ways to treat burnout, these vitamins and coping strategies could help you with overcoming burnout.

Best vitamins & supplements for burnout 

1. B Vitamins for your mood and energy

Burnout may be helped with the use of B vitamins. In a 2011 study, researchers found that those who had taken Vitamin B complex treatment over the 90-day trial suffered from lowered personal strain and a decrease in the amount of workplace tension than those who had not.

This may be because B vitamins are essential for brain health, particularly when it comes to energy and cell-to-cell signalling. Lowered levels of vitamin B12, for example, can double your chances of developing a mood disorder, as it helps your brain to produce mood-boosting hormones, including serotonin. This suggests that vitamin B could help with your mood. Vitamin B12 also helps the body to metabolise the energy from food—in our brains, that’s energy for neurons to communicate.

2. Vitamin C for your immune system

While vitamin C is commonly touted as being good for the immune system, it is also a good vitamin to help with signs of burnout at work. High levels of vitamin C in the blood have been linked to better management of the physical and mental signs of tension when put under pressure.

In an animal study, vitamin C stopped the secretion of cortisol—the fight or flight hormone—which spikes when the body is under pressure. Too much cortisol can lead to sleep problems, headaches, trouble concentrating, and more. 

3. Omega 3 DHA + EPA for mood regulation and anxiety

Links have been found between omega-3 supplementation and lowered tension levels—in a 2011 study, students who supplemented with fish oil (vegan sources are available) had marked reductions in tension levels.

Best coping strategies for burnout

1. Meditation

The pressures of work coupled with everyday demands can easily create a pressure cooker combination for burnout. This is why taking some time out is an important part of relieving daily life pressures. Buddhists have known that meditation has myriad benefits for centuries. For some easy steps on how to start meditation, try these five steps from a meditation coach.

2. Get a good night’s sleep

It may be easier said than done, but getting a good night’s sleep is essential for managing the symptoms of burnout. During sleep, our bodies repair—and sleep deprivation is linked to impeded cognitive ability and a lessened ability to manage emotions.

If you’re struggling to switch off after a long day, there’s a number of steps you can try:

1. Are you getting the right mix of nutrients and vitamins? Various vitamins—including vitamin E, B12, and D—are all linked to more restful sleep.

2. Turn off electronic devices an hour before bed as the blue light emitted can interfere with the body’s circadian rhythm.

3. Try this R.E.S.T method from sleep scientist Sophie Bostock.

3. Go for a walk

When feeling under pressure about work—or other life factors—it can be tempting to immerse yourself in the problem until you can see the light at the end of the tunnel. But stepping away as a coping strategy can help you see things from a different perspective. Walking is also linked to better resilience and pressure management. For tips on how to walk more, read this piece by Professor of Experimental Brain Research Shane O’Mara.