4 ways to reduce stress and burnout

Anxiety affects 40 million Americans each year, according to the Anxiety and Depression Association of America.  Published research from Boston University found depression and anxiety spiked by 135 percent and 110 percent in college students between 2013 and 2021 with rates even higher in minority groups.

Despite these challenges, there is hope. Tennessee Valley Healthcare System (TVHS) offers an abundance of mental health and self-care services  designed specifically for Veterans. Below are some tips and resources you can start implementing into your life today to combat burnout, stress, and other ailments.

1. Practice self-care

Self-care is the practice of tending to your mental, emotional, and physical needs and understanding when your body or mind needs downtime to recharge. Self-care is different for everyone. For some, it can look like going for a 10 minute walk every day, reading a book, or practicing mindfulness.
 
“Relaxing can help decrease our emotional drain that often builds up over time,” said Dr. Jason Cook, TVHS Whole Health Chiropractor. “Taking time to tend to our emotional wellbeing helps to better build resilience, which leads to improved physical, mental, and spiritual components of our health. We find that when we take time to relax and unwind, we typically have more energy, experience a bit more clarity with our thoughts, and are more compassionate with others.”
 
A common challenge with self-care and relaxing is making the time for it. Creating a routine check-off list or asking a friend to join you on a five-minute walk helps create accountability and discipline. Cook recommends creating “SMART” goals, which are specific, measurable, achievable, relevant, and time-based.
 
If your goal is to sleep better, your SMART goal may look like: I will get 7 hours of sleep by disconnecting from my phone and going to bed at 9 p.m. and waking up 4 a.m. each weekday for the next 4 weeks.
 

2. Attend Whole Health classes

Whole Health at TVHS is a holistic, integrated approach to health care and focuses on all aspects of your life – mind, body, and spirit. The goal is to see and treat the whole you and make health care more patient-centered. You may notice this at your next primary care appointment.
 
Whole Health offers many self-care and wellness classes like yoga, tai chi, mindfulness, and life coaching classes. Participating in Whole Health classes, even for just five minutes, can improve mental clarity, happiness, and reduce stress and physical aches.
 
“The brain likes focus. When we have multiple thoughts processing at once over long periods, the mind and body can become fatigued and stressed,” Cook said. “Yoga, tai chi, and mindfulness activities help create a connection with our body through movement. The slower movements, focus, and deep breathing often experienced with these activities help aid in decreasing the stress response and help relax tight muscles.”
 
Whole Health classes are held in-person and virtually and open to enrolled Veterans. In fact, TVHS created the first-of-its-kind Whole Health Online Institute, which lets individuals follow along and watch on-demand videos of various activities.
 
Veterans interested in Whole Health should talk with their primary care provider to get started. 
 

3. Get spiritual healing from TVHS Chaplains

At TVHS, we have deeply experienced chaplains ready to assist you. The chaplain team provides spiritual healing, counseling, and support during difficult times whether it’s losing a loved one, facing personal hardships, experiencing a mental health crisis, or just needing a shoulder to lean on.
 
“A lot of people forget that chaplains provide a wealth of support to employees, Veterans and Veteran families,” Chief Chaplain Michael Sexton said. “We offer compassion in times of need and practice empathetic listening to really connect and understand what someone is going through.”
 
During morally or emotionally stressful events, the chaplain and ethics team will visit nurses, clinicians, Veterans and Veteran families on the nursing unit to console individuals. This approach is commonly known as a “code lavender” and has been shown to decrease burnout and stress among clinical staff.
 
Veterans can visit the chaplains or stop by the chapel in Murfreesboro and Nashville to discuss their concerns.
 

4. Talk with a mental health expert

Mental health is just as important as physical health. The human brain is responsible for every little and big thing you do ranging from influencing your emotions, getting a full night’s rest to regulating your breathing and eating.
 
When you let your mental health go untreated, you’re more likely to see a domino effect. Lack of treatment can lead to depression and hopelessness, anxiety, stress, feelings of guilt and shame, a sense of worthlessness, and a feeling that you lack control.  Without providing basic care to your mental health, you put yourself at risk for many mental and physical challenges.
 
TVHS has a well-rounded mental health department offering several advanced services such as one-on-one cognitive behavioral therapy, substance abuse rehabilitation, post-traumatic stress disorder clinics, suicide prevention, homeless Veteran program, peer support groups, and so much more.
 
Veterans can walk into any VA facility and ask to speak with a mental health expert. Veterans can also call or text 615-983-7833 to speak with our peer support specialists – who are also Veterans – about their mental health.
 
Veterans experiencing a mental health crisis should call 988 and press 1 to speak immediately with the Veterans Crisis Line.
 
It’s important to remember, not everyone is willing or comfortable opening up about their challenges or struggles. It’s important to check on your family, friends and loved ones from time-to-time and know when to provide a helping hand or listening ear.