Relight Your Flame
Do nervous exhaustion and physical fatigue have you feeling frazzled? Common among the healing professions, burnout is caused by a combination of factors, such as chronic stress and lack of fulfillment or positive feedback, and complicated by perfectionism.

Associated behaviors that contribute to this state are not getting enough rest, skipping meals and putting yourself last. Sound familiar?

When you are burnt out you are susceptible to colds and infections, as the immune system, as well as the neuro-hormonal system, has been overwhelmed to the point of exhaustion. Your adrenal glands are working overtime to keep your health in balance but are at risk of depletion. Around the corner lie anxiety, depression, fatigue, insomnia, heart palpitations and weight gain, among other symptoms.

Maybe it’s time to give yourself a break. 

Aromatherapy
Essential oils naturally create a sense of balance and aid in regulating the central nervous system. There are many pleasing, equilibrium-inducing scents to choose from: basil, clary sage, eucalyptus, geranium, ginger, grapefruit, hyssop, jasmine, juniper, lavender, lemongrass, marjoram, neroli, nutmeg, patchouli, petitgrain, pine, rosemary and ylang ylang. Inhalation is one of the most effective and direct methods to help you transcend exhaustion.

Take deep, life-affirming breaths several times during the day. Deep breathing oxygenates and nourishes your cells, and rejuvenates an exhausted mind and body. By integrating the benefits of deep breathing with aromatherapy, you will be increasing oxygenation, enhancing relaxation, and balancing the sympathetic nervous system with vital energy. 

Mix the essential oils in an amber glass bottle, and store out of direct sunlight. Use a few drops on an aroma lamp, inhale from a tissue, or use in an electric aromatherapy diffuser to disperse the blend into the room two or three times per day.

Diet
Fast and processed food containing additives, chemicals, preservatives, hydrogenated fats and high levels of sodium and sugar rob your body of its energy. These foods cause your sympathetic nervous system to work overtime, place additional stress on your body, and contribute to premature aging, among other things. It is best to simply avoid these unhealthy, processed foods altogether.

Instead, reach for small, healthy snacks - made from fresh, organic, whole foods - throughout the day. Fresh fruits and herbal teas are good choices. Nuts and seeds, including almonds, and pumpkin, flax and sunflower seeds, provide a good balance of fat and protein and keep your metabolism up.

Potassium and iodine-rich foods, such as sea vegetables (toasted nori, wakame, dulse), help decrease muscle tension and are good for nervous disorders. 

Herbs
Herbs known to balance, nourish and support the adrenal glands are called adaptogenic herbs. These include ashwaganda, holy basil, kava kava, licorice root, royal macca, Siberian ginseng and St. John’s wort. Herbs that have a calming effect upon the nervous system are also useful during extreme stress and a state of depletion, and include hops, passiflora (passionflower) and valerian. Good-quality herbal medicines can be found in health-food stores, and can be taken in capsule, tincture or tea form.

Hydrotherapy
There are many wonderful, relaxing and healthful benefits to the aromatic bath. However, a spa bath to counteract burnout would integrate soothing music, soft lighting and pleasing scents to encourage renewal. This aromatic soak with essential oils and temperate water will relieve nervous tension and induce a sedative and relaxing state. 

Relax and Recharge Bath Salts
5 drops patchouli
3 drops clary sage
2 drops eucalyptus
4 Tbs. Celtic or Dead Sea salts

Celtic and Dead Sea salts contain high concentrations of minerals and trace elements that support the thyroid and adrenal glands, and are absorbed into the skin. Add the essential oils to the salt and mix well. Pour the mixture into a warm bath (94-98 degrees is ideal for stress and burnout) and stir. Soak for 15-20 minutes.

Lifestyle
Strategies to refuel and re-energize are crucial to prevent fatigue, build the body’s defenses and nourish the nervous system. Consuming foods that are fresh and nutritious, getting enough rest, and nurturing your body help bring you into a state of health.

In addition, add more laughter and fun into your daily life, as well as light exercise to help counteract stress and encourage better sleep. Walking, especially outdoors; yoga; and dance are great forms of movement. Prioritize your day so you complete your major tasks in the morning rather than in the afternoon when your energy naturally wanes. Be realistic in your expectations of yourself and others. Most of all take care not to overextend yourself and learn to say “no.”

Putting yourself first and personalizing restorative treatments at home will make a world of difference in how you feel, and help ease the symptoms of burnout.

Valerie Cooksley, R.N., is the author of Healing Home Spa (Prentice Hall Press) and director of the Institute of Integrative Aromatherapy in Seattle, Washington.