Learning to Live Beyond Burnout with Dr. Tracey Marks

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In this episode of The Functional Medicine Radio Show, Dr. Carri’s special guest Dr. Tracey Marks talks about how to live beyond burnout.

Dr. Tracey is the author of “Master Your Sleep: Proven Methods Simplified”. She’s a psychiatrist who helps women jump off the hamster wheel and manage life so they can actually enjoy it! As a working mom herself, Dr. Tracey noticed that her patients and friends were seeking solutions to help them avoid burnout.

Main Questions Asked:

What is burnout? How is it formally diagnosed?
How does sleep relate to burnout?
What are the different stimulants that people use and why are they so bad?
What can we do to get more sleep?
And for those quitting coffee, what are things they can do starting now?
What are binaural beats? How can they help us relax and sleep better?
What about using meditation for relaxation?

Key Points made by Dr. Tracey:

Fatigue is a huge factor in burnout, and is usually the first symptom of burnout.
There is a lot of overlap between burnout and depression.
The physical part of burnout is feeling exhausted and maybe getting a cold. The mental part can be a lack of enthusiasm for things you enjoy.
Giving, giving, giving and giving more with no reward seen plays a part in burnout.
It’s very important to recognize the work and deeds of others.
Moms do double-duty by working all day then putting in a second shift at home often to the detriment of their sleep.
Sleep is extremely important and should even be prepared for.
Chronic sleep-deprivation leads to increased cortisol levels which then has a negative domino effect on the body.
Nobody should be at peak form at 10:00pm due to stimulants if they have started their day at 6:00am.
Use of stimulants for focus and energy is not always a good thing.
A regular bedtime is critical to getting great sleep.
To prepare the mind for sleep, no electronics or doing tasks like paying bills should be done one hour or less before going to bed.
Taking 10 to 15 minute breaks to reboot your mind during the day can help you be more efficient and get better sleep at night.
Aromatherapy is one way to decompress from your day.
Binaural beats or tones relax and calm the mind with music. It can be listened to during the day for a break or at night to prepare for sleep.
Meditation helps you to be present in the moment which helps you experience more and helps you be calmer and more focused.