THE BURNOUT FIELD MANUAL
OBSERVATIONS, MECHANISMS, AND SURVIVAL NOTES FOR HIGH FUNCTIONING EXHAUSTED WOMEN
CAPTIVATING WELLNESS
THE BURNOUT FIELD MANUAL
A NOTE ON THIS PUBLICATION
THIS IS NOT A SELF HELP BOOK.
THIS IS A FIELD MANUAL. A RESEARCH ARCHIVE. A PRIVATE PUBLICATION DOCUMENTING WHAT BURNOUT ACTUALLY IS, WHAT IT DOES TO THE BODY, AND WHAT ACTUALLY HELPS.
THE HUMOR IS INCIDENTAL. THE SCIENCE IS NOT.
SECTION ONE
WHAT BURNOUT ACTUALLY LOOKS LIKE
BRAIN FOG
THE INABILITY TO THINK CLEARLY IS NOT A CHARACTER FLAW. IT IS A DOCUMENTED NEUROLOGICAL RESPONSE TO CHRONIC STRESS EXPOSURE.
THE PREFRONTAL CORTEX, RESPONSIBLE FOR DECISION MAKING, PLANNING, AND WORKING MEMORY, IS AMONG THE FIRST REGIONS TO SHOW FUNCTIONAL IMPAIRMENT UNDER SUSTAINED CORTISOL ELEVATION. THE BRAIN IS NOT BROKEN. IT IS CONSERVING RESOURCES FOR WHAT IT BELIEVES IS AN ONGOING EMERGENCY.
IRRITABILITY
THE AMYGDALA, THE BRAIN'S THREAT DETECTION SYSTEM, BECOMES HYPERREACTIVE UNDER CHRONIC STRESS. STIMULI THAT WOULD OTHERWISE BE NEUTRAL ARE PROCESSED AS THREATENING. THE WRAPPER ON THE GRANOLA BAR IS LOUD. THE QUESTION IS POORLY TIMED. THE NOTIFICATION IS INTOLERABLE.
THIS IS NOT A PERSONALITY PROBLEM. THIS IS A NERVOUS SYSTEM THAT HAS BEEN IN THREAT MODE FOR AN EXTENDED PERIOD AND HAS LOST TOLERANCE FOR ADDITIONAL INPUT.
DECISION FATIGUE
THE BRAIN TREATS EVERY DECISION AS A COGNITIVE EXPENDITURE. UNDER CHRONIC STRESS, THE DECISION MAKING BUDGET IS DEPLETED EARLIER IN THE DAY AND REPLENISHED MORE SLOWLY OVERNIGHT.
THE RESULT IS NOT INDECISIVENESS. IT IS RESOURCE DEPLETION. THE PERSON WHO CANNOT DECIDE WHAT TO EAT FOR DINNER HAS FREQUENTLY ALREADY MADE SEVERAL HUNDRED DECISIONS BEFORE NOON. THE TANK IS EMPTY. THIS IS EXPECTED.
EXHAUSTION
BURNOUT EXHAUSTION IS DISTINCT FROM ORDINARY TIREDNESS. IT DOES NOT RESOLVE WITH A SINGLE NIGHT OF SLEEP. IT IS THE ACCUMULATED RESULT OF SUSTAINED PHYSIOLOGICAL ACTIVATION WITHOUT ADEQUATE RECOVERY.
THE WORLD HEALTH ORGANIZATION CLASSIFIES BURNOUT AS AN OCCUPATIONAL PHENOMENON CHARACTERIZED BY FEELINGS OF ENERGY DEPLETION OR EXHAUSTION, INCREASED MENTAL DISTANCE FROM ONE'S JOB, AND REDUCED PROFESSIONAL EFFICACY. ICD 11, 2019. THE BODY IS NOT BEING DRAMATIC. IT IS FILING AN ACCURATE REPORT.
LOW MOTIVATION
DOPAMINE, THE NEUROTRANSMITTER MOST ASSOCIATED WITH MOTIVATION AND REWARD ANTICIPATION, IS SUPPRESSED UNDER CONDITIONS OF CHRONIC STRESS. THE ABSENCE OF MOTIVATION IS NOT LAZINESS. IT IS A MEASURABLE NEUROCHEMICAL STATE.
THE THINGS THAT PREVIOUSLY FELT INTERESTING NO LONGER FEEL INTERESTING. THIS IS NOT A PERSONALITY CHANGE. IT IS A TEMPORARY DEPLETION OF THE SYSTEM RESPONSIBLE FOR GENERATING INTEREST. THE SYSTEM CAN BE RESTORED. IT REQUIRES TIME AND THE REMOVAL OF ONGOING STRESSORS. NOT MOTIVATION.
SECTION TWO
FIELD REPORTS
OBSERVATIONS FROM THE FIELD. LIGHTLY ANNOTATED.
FIELD REPORT 001
YOU OPENED THE GRANOLA BAR QUIETLY. THE WRAPPER DISAGREED.
THE AUDITORY SENSITIVITY ASSOCIATED WITH CHRONIC STRESS IS WELL DOCUMENTED. THE WRAPPER WAS NOT THE PROBLEM. THE WRAPPER WAS THE FINAL INPUT IN A SYSTEM THAT HAD ALREADY EXCEEDED ITS TOLERANCE THRESHOLD.
FIELD REPORT 002
THE CREAM FILLED DOUGHNUT ALMOST HAD A COMPLETE BACKSIDE BLOWOUT. HER NERVOUS SYSTEM TREATED THIS AS A FAILED TRUST FALL.
THE HYPERVIGILANCE CHARACTERISTIC OF CHRONIC STRESS MEANS THE NERVOUS SYSTEM IS CONTINUOUSLY SCANNING FOR THREAT. WHEN THE THREAT ARRIVES IN THE FORM OF PASTRY STRUCTURAL FAILURE, THE RESPONSE IS PROPORTIONATE TO THE SYSTEM'S CURRENT STATE. NOT TO THE DOUGHNUT.
FIELD REPORT 003
YOU REREAD THE TEXT MESSAGE. THE INFORMATION REMAINED UNAVAILABLE.
WORKING MEMORY IMPAIRMENT UNDER CHRONIC STRESS IS MEASURABLE AND CONSISTENT. THE INABILITY TO RETAIN OR PROCESS WRITTEN INFORMATION IS NOT INATTENTION. IT IS THE HIPPOCAMPUS OPERATING UNDER SUSTAINED CORTISOL SUPPRESSION. THE TEXT MESSAGE WAS LEGIBLE. THE PROCESSING SYSTEM WAS TEMPORARILY OFFLINE.
FIELD REPORT 004
THE BLUEBERRIES WENT ROGUE. CONTAINMENT EFFORTS WERE UNSUCCESSFUL.
THE REDUCED FINE MOTOR COORDINATION AND SLOWED REACTION TIME ASSOCIATED WITH SLEEP DEPRIVATION AND CHRONIC FATIGUE ARE PHYSIOLOGICALLY DOCUMENTED. THE BLUEBERRIES WERE NOT ACTING IN BAD FAITH. THE SYSTEM RESPONSIBLE FOR CATCHING THEM WAS OPERATING AT REDUCED CAPACITY.
FIELD REPORT 005
THE TEA BAG BROKE AND DIFFUSED THROUGHOUT THE WATER. THE TEA WAS TECHNICALLY STILL TEA. THE EXPERIENCE HAD CHANGED.
THE INTOLERANCE FOR MINOR DISRUPTIONS IS A RELIABLE INDICATOR OF NERVOUS SYSTEM DYSREGULATION. THE TEA WAS FINE. THE THRESHOLD FOR WHAT CONSTITUTES FINE HAD BEEN SIGNIFICANTLY LOWERED BY ACCUMULATED STRESS LOAD. THIS IS EXPECTED. THIS IS DOCUMENTED. THIS IS NOT A REFLECTION OF CHARACTER.
SECTION THREE
THE SCIENCE
WHAT IS ACTUALLY HAPPENING INSIDE THE BODY
STRESS PHYSIOLOGY
WHEN THE BRAIN PERCEIVES THREAT, REAL OR IMAGINED, THE HYPOTHALAMIC PITUITARY ADRENAL AXIS ACTIVATES. CORTISOL AND ADRENALINE ARE RELEASED. HEART RATE INCREASES. DIGESTION SLOWS. THE IMMUNE SYSTEM DOWNREGULATES. THE BODY PREPARES FOR COMBAT OR ESCAPE.
THIS RESPONSE IS DESIGNED FOR SHORT TERM EMERGENCIES. IT IS NOT DESIGNED TO RUN CONTINUOUSLY FOR MONTHS OR YEARS. WHEN IT DOES, THE CUMULATIVE PHYSIOLOGICAL COST IS CALLED ALLOSTATIC LOAD. MCEWEN, 1998.
ALLOSTATIC LOAD IS THE WEAR AND TEAR ON THE BODY THAT ACCUMULATES WHEN THE STRESS RESPONSE IS ACTIVATED TOO FREQUENTLY, TOO INTENSELY, OR WITHOUT ADEQUATE RECOVERY. IT IS MEASURABLE. IT IS REAL. IT IS NOT WEAKNESS.
SLEEP DEPRIVATION
SLEEP IS NOT A PASSIVE STATE. IT IS THE PRIMARY PERIOD DURING WHICH THE BRAIN CONSOLIDATES MEMORY, CLEARS METABOLIC WASTE VIA THE GLYMPHATIC SYSTEM, AND REGULATES EMOTIONAL PROCESSING. DISRUPTING THIS PROCESS HAS MEASURABLE CONSEQUENCES.
ONE NIGHT OF SLEEP DEPRIVATION INCREASES AMYGDALA REACTIVITY BY APPROXIMATELY 60 PERCENT. THE BRAIN BECOMES SIGNIFICANTLY MORE REACTIVE TO NEGATIVE STIMULI AND SIGNIFICANTLY LESS CAPABLE OF RATIONAL REGULATION. YOO ET AL., 2007.
CHRONIC PARTIAL SLEEP DEPRIVATION, DEFINED AS CONSISTENTLY SLEEPING LESS THAN SEVEN HOURS, PRODUCES CUMULATIVE COGNITIVE IMPAIRMENT EQUIVALENT TO TOTAL SLEEP DEPRIVATION. THE BODY ADAPTS TO FEELING IMPAIRED AND STOPS REGISTERING THE DEFICIT. THE IMPAIRMENT CONTINUES REGARDLESS.
THE AUTONOMIC NERVOUS SYSTEM
THE AUTONOMIC NERVOUS SYSTEM OPERATES IN TWO PRIMARY STATES. THE SYMPATHETIC STATE, COMMONLY CALLED FIGHT OR FLIGHT, MOBILIZES THE BODY FOR ACTION. THE PARASYMPATHETIC STATE, COMMONLY CALLED REST AND DIGEST, FACILITATES RECOVERY, DIGESTION, AND CELLULAR REPAIR.
CHRONIC STRESS KEEPS THE SYSTEM BIASED TOWARD SYMPATHETIC ACTIVATION. THE BODY REMAINS IN A STATE OF LOW GRADE READINESS THAT PREVENTS FULL PARASYMPATHETIC RECOVERY. OVER TIME, THIS BIAS BECOMES THE BASELINE.
THE GOAL OF RECOVERY IS NOT RELAXATION AS A FEELING. IT IS PARASYMPATHETIC ACTIVATION AS A PHYSIOLOGICAL STATE. THE NERVOUS SYSTEM DOES NOT CARE WHETHER THE ACTIVITY FEELS MEANINGFUL. IT RESPONDS TO SIGNALS. STILLNESS IS A SIGNAL. REPETITION IS A SIGNAL. SAFETY IS A SIGNAL.
LUTEAL PHASE SENSITIVITY
IN THE SECOND HALF OF THE MENSTRUAL CYCLE, PROGESTERONE RISES AND THEN FALLS SHARPLY IN THE DAYS BEFORE MENSTRUATION. THIS HORMONAL SHIFT INCREASES SENSITIVITY OF THE HPA AXIS, THE BODY'S PRIMARY STRESS RESPONSE SYSTEM. THE SAME STRESSOR PRODUCES A LARGER PHYSIOLOGICAL RESPONSE DURING THIS PHASE THAN AT OTHER POINTS IN THE CYCLE.
THIS IS NOT EMOTIONAL INSTABILITY. IT IS A DOCUMENTED HORMONAL MECHANISM. THE NERVOUS SYSTEM IS MORE REACTIVE DURING THE LUTEAL PHASE BECAUSE IT IS PHYSIOLOGICALLY CALIBRATED TO BE MORE REACTIVE DURING THE LUTEAL PHASE.
WHAT FEELS MANAGEABLE IN WEEK TWO MAY FEEL CATASTROPHIC IN WEEK FOUR. THE CIRCUMSTANCES HAVE NOT CHANGED. THE HORMONAL CONTEXT HAS. THIS IS WORTH KNOWING.
SECTION FOUR
THINGS COMMONLY MISTAKEN FOR PERSONAL FAILURE
THE INABILITY TO CONCENTRATE
SUSTAINED ATTENTION REQUIRES PREFRONTAL CORTEX FUNCTION. CHRONIC CORTISOL ELEVATION IMPAIRS PREFRONTAL CORTEX FUNCTION. THE INABILITY TO CONCENTRATE IS THEREFORE NOT A DISCIPLINE PROBLEM. IT IS A PREDICTABLE NEUROLOGICAL CONSEQUENCE OF AN ONGOING STRESS RESPONSE.
THE PERSON WHO CANNOT FOCUS IS NOT FAILING TO TRY HARD ENOUGH. THE PERSON WHO CANNOT FOCUS IS OPERATING A PREFRONTAL CORTEX THAT IS CURRENTLY BEING SUPPRESSED BY A SYSTEM THAT BELIEVES FOCUS IS LESS IMPORTANT THAN SURVIVAL. THE SYSTEM IS WRONG ABOUT THE CURRENT THREAT LEVEL. IT IS NOT WRONG ABOUT THE MECHANISM.
CRYING AT THINGS THAT DO NOT WARRANT CRYING
THE EMOTIONAL REGULATION SYSTEM DEPENDS ON PREFRONTAL CORTEX OVERSIGHT OF AMYGDALA ACTIVITY. WHEN THE PREFRONTAL CORTEX IS IMPAIRED BY CHRONIC STRESS AND SLEEP DEPRIVATION, EMOTIONAL RESPONSES BECOME DISPROPORTIONATE TO THEIR TRIGGERS. THE COMMERCIAL ABOUT THE DOG. THE SONG FROM 2009. THE NOTIFICATION THAT THE PACKAGE HAS BEEN DELIVERED.
THIS IS NOT FRAGILITY. THIS IS A REGULATORY SYSTEM OPERATING WITHOUT ITS PRIMARY MODERATING STRUCTURE. THE TEARS ARE ACCURATE. THE ATTRIBUTION IS SLIGHTLY OFF. THE PACKAGE IS FINE. THE NERVOUS SYSTEM IS EXHAUSTED.
A CLOSING OBSERVATION
MANY OF THE EXPERIENCES DESCRIBED IN THIS PUBLICATION ARE COMMONLY INTERPRETED AS PERSONAL FAILURE.
THEY ARE NOT.
BRAIN FOG IS A NEUROLOGICAL RESPONSE TO CORTISOL ELEVATION. IRRITABILITY IS AN AMYGDALA OPERATING WITHOUT ADEQUATE PREFRONTAL REGULATION. EXHAUSTION IS AN ACCURATE REPORT FROM A BODY THAT HAS BEEN RUNNING AN EMERGENCY RESPONSE FOR AN EXTENDED PERIOD WITHOUT RECOVERY.
DECISION FATIGUE IS RESOURCE DEPLETION. LOW MOTIVATION IS A MEASURABLE NEUROCHEMICAL STATE. THE INABILITY TO CONCENTRATE IS A PREFRONTAL CORTEX DOING EXACTLY WHAT PREFRONTAL CORTEXES DO UNDER SUSTAINED STRESS.
NONE OF THESE ARE CHARACTER FLAWS. ALL OF THEM ARE DOCUMENTED. ALL OF THEM ARE REVERSIBLE. UNDERSTANDING WHAT IS HAPPENING IS WHERE RECOVERY BEGINS.
YOU ARE NOT BROKEN.YOU ARE NOT UNIQUELY FAILING.YOU ARE EXPERIENCING A HUMAN NERVOUS SYSTEM RESPONDING TO CHRONIC LOAD.
RECOVERY IS POSSIBLE. UNDERSTANDING COMES FIRST.
