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How to deal with chronic fatigue: a resource search and microstep technique


Overwork can occur as a result of mental and physical exhaustion or illness. The performance of muscles or organs decreases after prolonged activity. Most often, the causes of constant fatigue are complex: violation of the regime, improper lifestyle, social and psychological problems.

Symptoms of Overwork

This condition negatively affects the health and quality of life in general. Fatigue leads to a number of physical, mental and emotional symptoms, including the following:

  • chronic fatigue, exhaustion, or drowsiness,
  • retardation
  • lack of motivation
  • headache,
  • dizziness,
  • muscle weakness
  • slow reflexes and reaction,
  • slow thinking and decision making,
  • sudden mood swings, irritability,
  • poor coordination
  • impaired immune system function,
  • blurred vision, veil before the eyes,
  • problems with short-term memory,
  • low concentration
  • decreased ability to hold attention.

There are a number of factors that affect your health and well-being.

Medical reasons

If you have made positive changes in your lifestyle, but you are still overwhelmed with fatigue, this may signal health problems:

  • Anemia. The disease is characterized by a lack of red blood cells that supply body tissues with oxygen. There are different stages and duration of anemia.
  • Chronic fatigue syndrome. This is a condition in which overwork lasts more than 6 months. Comprehensive treatment and lifestyle changes can help relieve symptoms.
  • Diabetes. Raising and lowering blood sugar can also cause fatigue.
  • Sleep apnea is a serious disorder that is accompanied by short breathing stops during sleep. This provokes snoring and tiredness during the day. Being overweight, smoking, and drinking alcohol can make your symptoms worse.
  • Thyroid disease. Due to the poor activity of the thyroid gland, the body does not have enough hormone (thyroxine). This can cause overweight, dry skin and muscle pain.

Wrong lifestyle

Improper lifestyle can also affect well-being. The most common factors are:

  • lack of sleep,
  • excess of sleep,
  • alcohol and drugs
  • violation of the regime
  • a sedentary lifestyle, lack of systematic sports,
  • poor nutrition.

Causes of Work Fatigue

Often the cause of poor health becomes a big load. In addition, the following factors affect:

  • Shift work. The body needs a night's rest. During shift work, daily biorhythms are disturbed.
  • Inadequate organization: a long working day, hard physical labor, irregularity (alternating shifts), tense atmosphere, boredom and work alone.
  • Stress can be caused by a number of reasons, such as job dissatisfaction, heavy workload, conflicts with superiors and colleagues, aggressive behavior and harassment, and a threat to security.
  • Professional burnout. This happens when a person gives all his strength to one area of ​​life, neglecting the rest. This leads to an imbalance.

Psychological reasons

Psychological factors are present in many cases of overwork. These include the following:

  • Depression. This condition is characterized by a strong and lasting feeling of longing, sadness, depression and hopelessness. Almost always accompanied by fatigue.
  • Anxiety and stress. People who are often anxious and depressed are overstressed. A constant influx of adrenaline depletes the body.
  • Woe The loss of a loved one leads to emotional shock, and also causes shock, guilt and loneliness, depression, despair.

How to cope with constant fatigue

There are many options to improve your health and well-being. The following are 12 ways to get rid of overwork:

1. Be honest. Some people do not pay attention to fatigue. In the long run, this can lead to negative consequences. To normalize your state of health, you have to honestly determine what exactly is depriving you of energy.

The first point is to diagnose the symptoms. If you are depressed, overworked and cannot work in your usual rhythm, answer the questions:

  • How are you feeling?
  • What time is it now?
  • What could cause a feeling of fatigue?
  • How does this affect your well-being?

Such an analysis will help determine and then eliminate the causes of overwork.

2. Reduce the load. If you have accumulated a lot of things in the personal and professional sphere, you will have to act to the limit of your capabilities.

When work is not enthusiastic, it causes irritability and breakdown. And if the time is limited, you will try to do everything for a limited period of time, which will lead to even more stress.

Try to make a realistic assessment of the situation from the very beginning. You should reduce the load or give yourself more time to achieve your goals.

3. Prioritize. If the to-do list gets too long, prioritize the most important tasks first. Set 3 goals daily. After completing these tasks, you will feel a surge of energy, and your confidence will increase. The desire to juggle with many things and multitasking leads to exhaustion. Incomplete projects evoke guilt and excessive self-criticism.

4. Express more gratitude. Simply appreciating what you have increases confidence and optimism. Start keeping a gratitude journal or just write 3 things daily that make your life better.

5. Concentrate on yourself. Overwork can occur due to the fact that you focus only on the needs of other people. You try your best to be in time at work, to be a wonderful parent and friend, to help others. But sometimes we strive to go beyond our capabilities. To find balance, try to devote some time to yourself.

6. Leave some time to relax. You must have weekends, vacations and short breaks during the working day.

7. Take time to take a nap. If you feel tired, sleep for 20 minutes. This will significantly improve the quality of further work, memory and learning ability.

8. Go in for sports. Make physical activity an integral part of your life and see the difference. Exercising will help you become more energetic and productive. Find something that suits you personally: walking, going to the gym, running or swimming. The main thing is that the classes are regular and bring you emotional satisfaction.

9. Sleep well. Healthy sleep is very important for the restoration of strength and normal functioning of the body. It helps reduce stress, improve memory and learning ability.

10. Improve your diet. Heavy and fatty foods negatively affect your health. It is advisable to include whole grains and foods with healthy unsaturated fats on the menu. This will provide energy and help you work productively all day. It is advisable to eat food in small portions several times a day.

11. Fight stress. Stress is one of the main causes of fatigue. Identify the causes of excessive stress and try to solve these problems.

12. Avoid dehydration. Lack of water in the body negatively affects brain function and physical activity. Try to drink at least 2 liters of water daily.

Navigation under the article "How to deal with chronic fatigue: the search for resources and microstep techniques":

In the previous article, “Chronic Fatigue Syndrome,” we talked about what chronic fatigue is, where it comes from, what are its causes. Now we will learn to take concrete steps and understand how to deal with chronic fatigue. This article will only provide practical advice and specific techniques.

We will divide our path to the fight against chronic fatigue in two stages. At the first stage, we will accumulate energy, receive a resource. And at the second stage - to learn not to spend it, but to invest profitably using the microstep technique.

Since the resources and capabilities of a person are very limited in a state of chronic fatigue, we are making efforts in two directions: towards what is pleasant to do (this is how we get energy). And in the direction of what is good to do - this is how we invest the energy we received so as not to waste it in vain, but to gradually get out of the state of chronic fatigue.

How to restore strength in a state of chronic fatigue

When we think about how to restore strength in a state of chronic fatigue, we imagine some pleasant activities - after all, it is from them that we receive positive emotions and energy.

You can make a list of all the activities that give you pleasure. The list should be as long as possible. Most likely, you will start with some obvious things - for example, you will remember that you like to eat sushi, drink coffee in silence, read the detective stories of your favorite author, listen to your favorite rock band, walk in the park ...

Continue the list further, write even the most insignificant things - call a friend, take a bath, watch a sports match. It’s very important to write down all this, because usually at the moment of extreme fatigue nothing comes to mind, and the list will help you remember where you can get energy.

When we are looking for ways to restore strength, it is best to listen to ourselves, our body and our feelings. Even if, for example, everyone around the bathtub with aromatic oil is liked and considered one of the best stress relievers, this does not mean that it will help you.

Actions can be the simplest - after all, at this stage, our goals are very short-term. And of course, I would like to warn in advance of destructive activities (alcohol, gambling, etc.). If you write a list of 30-40 different activities that bring you pleasure, you will greatly expand your choice and will surely find many activities and things that give energy without harming you.

It is not necessary to do only what you already know and know how. It is very important that the amount of what you are interested in increases in your life. Sincere interest, novelty gives a person a strong impetus for development, changes established mental stereotypes.

The state of chronic fatigue is often associated with routine and monotony, and the presence of some new actions, new people or new places naturally helps to get out of the vicious circle.

  • Think about what novelty you can bring to your life?
  • What could you do?
  • What new place could you go to or go to?

So, at the first stage, we try to get energy and select the simplest and most pleasant sources of the resource. And then the next stage is very important - do not spend the received energy, but invest and increase it.

How to deal with chronic fatigue, exactly what actions should help get out of this condition?

Now we are preparing a list of actions that will help us in the long run. As a rule, these actions are more resource intensive. But they will help restore physical strength and psychological state.

First of all, this is work with the physical condition:

  • adequate sleep (at least 8 hours per day),
  • constant mode of the day (going to bed and getting up at the same time),
  • walks in the fresh air at least several times a week,
  • physical exercises (running, walking, yoga, strength exercises, game sports - who loves what),
  • good nutrition (ensuring a normal level of protein-fat-carbohydrates, as well as vitamins and minerals).

It would seem that these are common truths - but if they are followed, they really work. To gradually achieve these goals, the microstep technique will come in handy.

See a doctor

You used to be energetic and joyful. And now there is absolutely no strength to have fun. So you need to contact a specialist. Physical and mental fatigue can be the result of a number of health problems. The problems often include anemia, thyroid and kidney diseases.

Pregnant women may also feel tired. When you find the cause of the condition, you can take further action.

Move around

When we are tired, the last thing we want to do is exercise. Do not refuse them, they can perfectly help. Statistics show that athletes and fitness enthusiasts are less likely to suffer from fatigue.

Find the exercises you like and take the course every day. Don't like gymnastics? Try swimming, yoga or group activities.

By the way, walking is an excellent stress reliever, requires little effort and has amazing benefits. The more you move, the better you will feel.

Check your diet

Our bodies need fuel to produce energy. Wrong foods can harm the body. Processed carbohydrates and sugars give us a quick, artificial increase in energy. And later, they also quickly feel hungry.

If you drink coffee for breakfast or skip breakfast altogether, then by dinner you will feel severe exhaustion. Choose healthy foods that are rich in antioxidants, minerals and vitamins. Eat whole grains, fruits, vegetables, healthy fats, and meats.

Pay attention to the amount of caffeine consumed. A small part of it can perfectly energize and give a good impetus for doing things. But an overabundance gradually leads to chronic fatigue and insomnia. The same goes for alcohol. He is the first cause of moral exhaustion. So give up your daily glass of wine before going to bed.

Stick to your sleep schedule

Hard to wake up in the morning? Review your nightly rest habits. Make it a rule to go to bed and get up at the same time. Do not make exceptions even on weekends. After some time, the body will get used to the given rhythm. And getting up in the morning will be much easier.

Practice meditation

The problem of chronic fatigue can be covered in a psychological state. When external stimuli put too much pressure on you, then try to find a secluded place. Close your eyes and start breathing deeply.

Meditation helps get rid of the mental and emotional baggage that drags you down. Focus on the pros and cons. Do not try to change things that you cannot change by definition. Chat with positive people who charge with joy and happiness. Stay away from emotional vampires and people who “steal” your joy.

Drink water

If you suffer from an energy crisis in the middle of the day - do not rush to buy a glass of espresso. Instead, drink a glass of ice water. This will not only replenish the fluid in the body, but also help to cheer up.

For extra flavor, add lemon or ginger. Acidity and spices stimulate olfactory feelings and increase tone.

Make friends and communicate

Sometimes fatigue arises from loneliness. After an intimate conversation, there is always an unlimited energy and sincere uplift. A sense of love releases oxytocin. It is a hormone that reduces stress and anxiety.

In the modern world, friendship and communication can be obtained easily. To do this, there are many social networks and instant messengers. Just click on the button and start a conversation or video call.

Try aromatherapy

Our ancestors relied on aromatherapy to alleviate many diseases, including fatigue. Smells of fresh citrus and eucalyptus are natural pathogens. Spray essential oils in the house and keep the bottle on hand to quickly cheer up.

Sleep in the afternoon

The Spaniards came up with their midday siesta for a reason. Studies have shown that a brief afternoon nap helps to cheer up and work more efficiently. Be sure to sleep in the afternoon for 15-30 minutes, if you have the opportunity. A half-hour nap restores strength and helps regroup.

Take a contrast shower

This is an old good remedy for the blues. A hot shower or bath is recommended for those who have trouble sleeping. Leaving a hot steam room in cool air causes a decrease in body temperature. This leads to a calming mind and easy falling asleep.

A cold shower has the opposite effect and wakes up in seconds. Just one minute of refreshing water procedures is enough to come to a vigorous working condition.

Make a contrast shower. To do this, after the main wash, turn on cold water for 30 seconds. Feel free to scream and don't be afraid of the cold. Then, for 30 seconds, make the water as hot as you can tolerate. And then repeat 30 seconds with cold water. This hydrotherapy method has been used for thousands of years.

Холодная вода открывает капилляры, увеличивает приток крови и обеспечивает стимуляцию. Splashing cold water on your face is an effective way to relieve fatigue in the middle of the day.

Do not let fatigue control your life. Return to vibrant weekdays and holidays.