The podcast I recorded this week with Here In Holland is online on all the major channels (Spotify, iTunes etc.). It is in English and is about how you can use proven lifestyle methods against depressive symptoms. Especially when you are an expat, that can be tough.
Listen to it here:
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Video by Inuka CEO and founder of Friendship Bench Dixon Chibanda
Burnout rates amongst health care professionals are very high. This is not just the result of high working pressure and responsibility. People working in medical fields also tend to score high on the trait of Neuroticism. This trait makes people more vulnerable to anxiety, anger, jealousy and depression and is very often seen in people who burn out at work.
Although all kinds of personality tests are on the market right now, the Big Five personality test which measures 5 predominant traits, remains one of the best and most valid tests around. Next to Neuroticism it also measures Openness, Conscientiousness, Extraversion and Agreeableness. Interestingly, Extraversion makes you less susceptible to burnout! You can fill in the Big Five yourself in one of these links below and see how you score on these traits.
Source: Prins, D. J., van Vendeloo, S. N., Brand, P. L., Van der Velpen, I., de Jong, K., van den Heijkant, F., ... & Prins, J. T. (2019). The relationship between burnout, personality traits, and medical specialty. A national study among Dutch residents. Medical teacher, 41(5), 584-590.
I am a big advocate for the concept of neurodiversity: the fact that we all have different brains and that there is no such thing as a standard brain; we are all wired differently. It is our quirks and deviations that make us unique and valuable as a human being. There is a reason why some traits that are often labelled as pathological, survived the human gene pool. As autism activist Temple Grandin states: “Some guy with high-functioning Asperger’s developed the first stone spear; it wasn’t developed by the social ones yakking around the campfire”
Trust me; without the autism spectrum you wouldn't have such an amazing smartphone in your pocket, without attention 'deficits' we wouldn't have some of the greatest entrepreneurs in this world and without bipolarity we wouldn't have the Virginia Woolf's or the Van Gogh's.
Sure, some people have a genetic predisposition towards the development of psychopathology. But is this purely genetic or should we take environment much more into the equation? I have seen people flourish by simply changing their environment and choosing their own path, quirky as it may be. Also we must not neglect the role of psychotrauma in the exacerbation of all these predispositions. It is time we start separating true psychopathology from traits that are actually very welcome and necessary.
Researches linking the gut microbiome to mental health have been mounting the past few years. The gut is host to trillions of bacteria, yeasts, fungi and parasites: some good for health, others are linked to disease. The gut-brain axis is a bi-directional communication system in the body where the brain regulates and coordinates gut functioning and the gut sends signals to the brain for emotional, behavioral and cognitive functioning. In other words: gut health is a very strong predictor of mental health and vice versa. Luckily, lifestyle factors play a huge part in gut health and there are various ways in which you can optimize it:
🏃🏿♂️ Exercise: people who regularly do physical exercise have more diversity in their microbiota composition. Also exercise may improve the gut mucus layer which can prevent microbes from 'leaking' through the intestinal barrier.
🧘🏻♀️ Meditation: Mindfulness meditation can alleviate chronic stress and may therefore reduce chronic inflammation and restore the microbiome.
🥑 Diet: A diet high in processed sugars and fats is linked to disrupted gut health by feeding proinflammatory bacteria. Then again a largely plant-based diet containing vegetables, fruit, nuts, seeds, fatty fish 2x a week and little meat improves gut functioning through anti-inflammatory mechanisms.
⏰ Intermittent Fasting: Short bouts of fasting allow the gut functioning to reset and repair itself. This has been mostly proven in animal studies. Time restricted eating (eating within 6-12 hrs time frame) is a pretty safe method to start fasting, when in good physical health.
I write in-depth about lifestyle and gut health in my book De Leefstijlgids Tegen Somberheid (Dutch). A signed copy can be ordered through my webshop.
2018 Was the craziest year of my life. I finished up the book I had been working on for 3 years, was doing a post-master degree, worked full time as a psychologist and moved to another city. I worked 7 days a week, often from morning until midnight. My body started protesting: I developed stomach pains and had sleeping problems. Yet, I didn't burn out because I didn't panic. Brazilian Jiu Jitsu taught me to relax into really uncomfortable situations such as the rear naked choke which can be seen on the picture. Being stressed out as I was last year felt like being choked out. But through martial arts practice I knew there is always a way out. Instead of panicking I had some good talks with colleagues, made a planning for myself and started scheduling resting periods. I finished the book and the post-master and moved into my new appartment by doing one thing at a time. Whenever you have a really stressful period in your life, it is super important not to panic. Instead, talk to people, create a plan and take active measures to get out of the chokehold that you're in.
