{"id":2144,"date":"2023-08-08T15:50:16","date_gmt":"2023-08-08T15:50:16","guid":{"rendered":"https:\/\/oneinstitute.nl\/?p=2144"},"modified":"2023-08-10T09:38:03","modified_gmt":"2023-08-10T09:38:03","slug":"stress-management-for-for-burnout-prevention","status":"publish","type":"post","link":"https:\/\/oneinstitute.nl\/nl\/stress-management-for-for-burnout-prevention\/","title":{"rendered":"Stress management for burnout prevention"},"content":{"rendered":"

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The Autonomic Nervous System<\/span><\/h4>\n

Have you ever consciously thought about how your heart beats, how you digest that burger from last night? Or how to keep your blood sugar and body temperature stable? Of course not! This is what your autonomic nervous system (ANS) is doing for you, all day everyday. Your ANS like the word says it regulates everything that is going on in your body on a non-conscious basis.<\/span><\/p>\n

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Rest & Digest vs Fight or Flight\u00a0<\/span><\/h4>\n

The ANS is divided into two branches:<\/span><\/p>\n

1. Parasympathetic Nervous system (PNS) commonly referred to as your rest and digest <\/span><\/p>\n

2. The sympathetic nervous system (SNS) or Fight or flight response. <\/span><\/p>\n

As you can see in the chart above, these systems have many implications on the body and are complete opposites of each other. The PNS \/ SNS Continuum It\u2019s not that you are either in a fight or flight state, or a rest and digest state. Instead it is somewhere on a continuum between the two. Where that depends on under how much stress your body currently is and how well you are able to recover from this stress. We can objectively measure where you are on the continuum using HRV.<\/span><\/p>\n

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Heart Rate Variability<\/span><\/h4>\n

HRV emerges from the interplay between these two competing branches. Essentially, in a balanced nervous system, our hearts are constantly getting \u201cmixed messages\u201d \u2014 commands to increase heart rate from the sympathetic nervous system and commands to decrease heart rate from the parasympathetic nervous system \u2014 these mixed messages cause the resulting heart rate to be in a constant state of fluctuation. HRV measures irregularity in the heart rate. Consider a heart rate of 60 beats per minute; one might take this to imply that the heart is beating consistently once per second, while in actuality, beat-to-beat times could range from 1\u20442 a second to 2 seconds.\u00a0<\/span><\/p>\n

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Accumulation of stressors<\/span><\/h4>\n

\u00a0When we think about stress we often think about work or exams etc. Less obvious stressors are, poor nutrition, poor sleep, inflammation, training, but also arguments with your spouse, family tragedies, basically just life in general. The accumulation of these stressors we call the allostatic load.\u00a0<\/span><\/p>\n

Allostatic load<\/span><\/h4>\n