Burn-Out is Officially a Thing and How to Avoid It

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pink lotus in hand of buddha


So if the World Health Organization (WHO) says being exhausted all the time, feeling disconnected and unmotivated is actually a “phenomenon” perhaps they’ll also offer an actual cure? Burn-out according to the WHO is something that occurs in the workplace. They don’t actually define what the workplace is!  Whether you are challenged by a job/life balance or a job/home/life balance or the significant demands of being a stay at home parent- stress is real and burn-out can occur in all three scenarios. My friend Jennifer Araneo is the owner of Mind Body Hoboken and specializes in alleviating stress and helping to prevent burn-out.

Hi Jennifer- as working mums we’ve known for years that burn-out is real. How do you help people avoid burn-out?

Burn-out is real, we also call it chronic stress. Our bodies are designed to experience stress but not long term, at least not without consequences.  Avoiding burn-out is absolutely possible. Finding the time to rest and relax is not easy, we have obligations to our family, friends, and careers so we tend to over-commit.

As a parent and business owner, I understand that we have limited time in the day/week to take a step back and reset. The people that can do this are not experiencing burn-out.  Those people say no!  They make a quick assessment of what’s being asked by imagining what would happen if they say yes and if at the end of that scenario if they feel resentment or something unpleasant, they say “no.” Now, that’s not for every scenario but say enough ‘no’s’ and that makes space and time to do what brings them joy or peace.  The short answer is to say “No.” more.

Talk to me about stress- what are some symptoms?

Stress is the body’s reaction to a harmful situation, real or perceived.

Chronic Stress or burn-out depletes the body of its resources. This causes something called a fight or flight response which is a chain of rapidly occurring reactions inside the body that help to mobilize the body’s resources to deal with threatening circumstances.  In fight or flight, the heart and lungs are working overtime thus taking away the body from regulating the digestive or immune system.  The heart and lungs can only take stress for so long before they become overworked and breakdown.

Symptoms of stress

  • Low energy – feeling overwhelmed
  • Headaches – difficulty relaxing, quieting your mind
  • Digestive issues
  • Chest pain and rapid heartbeat
  • Trouble Sleeping
  • Frequent colds and infections.
  • Loss of sexual desire and/or ability.
  • Poor judgment

Aside from tranquilizers and copious amounts of sleep (yeah, right!) what do you do to help people alleviate their stress and anxiety? 

There are different techniques to put the body back into balance also known as homeostasis.    When we talk about the Mind-Body Connection, it’s when the mind understands something but the body is not in agreement.   For example, when someone says ‘I know I should feel good about ..but I feel bad about this’ or ‘Why do I feel like I’m in a teenage drama, this is crazy!’  The mind has rationalized the situation but the body hasn’t caught up yet. When the mind and body are congruent then we are connected with what we believe and what we feel.   What would that feel like if your mind and body were working together to live the life you want to lead? It’s incredible when that happens, it’s freedom.

There are two different ways I work.  If a client comes in and wants to talk about their story, then I recommend hypnosis/guided meditation.  While in a meditative state, the client is able to focus on the situation without the distractions of everything else. They gain their own perspective on the real cause of the stress – I’m the tour guide walking them through,   On the other hand, if a client is not necessarily a ‘talker’ and they want to turn off the noise between their ears and allow their body to relax, I  recommend Reiki.Reiki is a type of bodywork used to calm the mind and balance the body using light hands-on touch – imagine a massage experience without massage.  Once in balance, the body can start to restore and allocate resources and go into rest and digest, opposite the fight or flight mode.

In addition to visiting you- what else do you recommend people do to support themselves and keep burn-out at bay.

Finding what brings you joy and incorporating that into your daily life.  It’s important to have something easy that you can call up at a moment’s notice, like a breathing exercise or music you can play in the car or on a plane as well as other things that take more time and planning such as exercise, gardening, or playing sports.

Mind Body Hoboken is offering a free 30-minute consultation to Hartshorn newsletter readers.  Schedule your session through this link.

Salt and why it’s OK to eat it

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Salt has a greater impact on flavor than any other ingredient. But which to use? Different types have different properties- here are some of my favorites. Also, a word about avoiding salt- unless you have been told by your doctor to limitconsumption, you can relax about your sodium intake from home-cooked food. In almost every case, anything you cook for yourself is lower in sodium than restaurant or processed food.

From the simple to the exotic – we explain something that has lived on your table all your life!

Table Salt

The most common – is harvested from salt deposits found underground. It’s highly refined and finely ground, with impurities and trace minerals removed in the process. It’s also treated with an anti-caking agent to keep from clumping. Most table salt is iodized, meaning iodine has been added to prevent iodine deficiency, which can (and does, in much of the world) cause hypothyroidism and other maladies.

When to use it: pretty much anywhere!

Kosher Salt

It’s flakier and coarser-grained than the regular table variety. Its large grain size makes it perfect for sprinkling. Sprinkle it on top of foods for a different mouth feel and bigger burst of flavor than table salt.

When to use it: Great for cooking. Like many of the salts below, if you’d like to bring this salt to the table use a small dish and spoon for serving.

Sea Salt

Harvested from evaporated sea water, it is usually unrefined and coarser-grained than table salt. It also contains some of the minerals from where it was harvested – zinc, potassium and iron among them – which give sea salt a more complex flavor profile.”Sea salt” is a pretty broad term, as it includes some of the specialty salts like fleur de sel or Celtic sea salt (sel gris). Sprinkle it on top of foods for a different mouth feel and bigger burst of flavor than table salt.

When to use it: Great for finishing dishes before bringing food to the table. Its unique flavor is best added last to preserve its look and taste.

Himalayan Pink Salt

Himalayan is the purest form of salt in the world and is harvested by hand from Khewra Salt Mine in the Himalayan Mountains of Pakistan. Its color ranges from off-white to deep pink. Rich in minerals – it contains the 84 natural minerals and elements found in the human body – It is often used in spa treatments, as well as the kitchen.

When to use it: Its mineral content gives it a bolder flavor than many other varieties, so use it as a cooking and finishing salt – or to add a bit of flair to a rimmed margarita! Slabs of the stuff are used for cooking and serving (Himalayan salt retains temperature for hours).

Black Hawaiian Salt

Also known as black lava salt, black Hawaiian salt is a sea salt harvested from – you guessed it – the volcanic islands of Hawaii. It gets its deep, black color from the addition of activated charcoal.

When to use it: Coarse-grained and crunchy, it’s great for finishing pork and seafood.

Smoked Salt


Slow-smoked up to two weeks over a wood fire (usually hickory, mesquite, apple, oak or alder wood), it adds an intense and, yes, smoky flavor to dishes. Depending on the time smoked and the wood used, tastes will vary from brand to brand.

When to use it: Smoked salt is the best of the different types of salt to use for flavoring meats and heartier vegetables, like potatoes.

Does all this mean you should simply use more salt? No. It means use salt better. Add it in the right amount, at the right time, in the right form. A smaller amount of salt applied while cooking will often do more to improve flavor than a larger amount added at the table.

Wellness Lab NJ- All the Wellness Under One Roof

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Erin Clyne, LMTFor just a mile square, Hoboken can be a pretty big place to navigate, densely populated and almost as fast-paced as  New York City you can pass by a location or person multiple times and wonder but then are quickly on to the next thing. I recently attended a meeting of the Women Entrepreneurs of Hudson County (WEHC) meeting at The Brass Rail – talk about fast-paced! This was an absolutely packed 90 minutes with one to one meet and greet sessions timed at 45 seconds for a quick hello and business card exchange. One of my brief meetings was with the business owner and licensed massage therapist Erin Clyne. Erin is the owner of The Wellness Lab and we had a (slightly longer) chat about how it all works.

Hi Erin- nice to have a bit more than 45 seconds to chat! Tell me a little bit about what led you to open The Wellness Lab. I received my license back in 2013 in Chicago which was the beginning of my private practice. It wasn’t all that long until I moved here to Hoboken- and eventually opened The Wellness Lab to provide a shared space of like-minded practitioners to support active holistic-minded clients. Each practitioner runs his or her own small business and has a home at Wellness Lab to grow their business to best suit their vision. From being utilized as a business incubator, to being a permanent home for a holistic practice, we strive to support each other in our endeavors.

What kind of services does the Lab provide?

At this point there are 8 practitioners in our community including massage and bodywork,  as well as coaching for career and personal growth, life and divorce work, reiki, nutrition hypnotherapy, and yoga.

It looks like you do quite a bit in addition to the individual session work by practitioners.

A business doesn’t exist in a vacuum. In addition to events with WEHC I also do events outside the office, I have monthly meet-ups with fellow massage therapists to discuss concerns around the business and crowdsourcing solutions. We routinely do outreach into the community in order to gain awareness and spread the word about our services.

Learn more about The Wellness Lab and its practitioners on their website.  Consider taking a moment this summer for yourself!