Talking about fatigue in the singular is not entirely correct – this is what doctors and psychologists think. The causes and types of this condition may be different. To cope with chronic fatigue, you need to correctly recognize its type. Sometimes for this, it is necessary to undergo examination and pass tests. In other cases, you can figure it out on your own.
Fatigue is our payment for freedom, explains psychologist Alain Ehrenberg in the book “Fatigue to be yourself.” We try to do a million things, torn between work, phone calls, emails, family affairs, and other responsibilities. We drive ourselves.
Fatigue is a kind of defensive reaction, an organism’s way to protect us from crazy life. He does not allow us to take on a pile of new affairs. So fatigue can be seen in a positive context.
Fatigue has many faces, so it must be analyzed from the point of view of psychology, medicine, and sociology.
1. PROFESSIONAL FATIGUE
“Not the one who works the most is tired most of all,” explains sociologist Marc Loriol, author of The Time of Fatigue. The feeling of tiredness from work is affected by interest in it, its meaningfulness, recognition of your merits, encouragement from the bosses, and other factors.
Someone thinks that you need to give all your best for the approval of colleagues, a boss, or clients, and when no one appreciates efforts, you don’t want to take the initiative again. The result of labor inspires the other, and he does not mind working even harder and better just for the sake of it.
If work cannot be completed due to lack of funds and time, a feeling of powerlessness can exacerbate the feeling of fatigue.
If your work lacks variety, you are more likely to suffer from negative emotions that will be perceived as fatigue. And if all your work is impossible to complete due to lack of funds and time, the feeling of powerlessness that covers you can aggravate the feeling of exhaustion.
How to fight
Not ready to change jobs? Then you can try to find meaning where it does not exist or to become something like a happy Sisyphus.
Are your colleagues or boss not expressing emotions about your work? Begin the conversation first. Emphasize your role, for example, in concluding a major transaction. Or explain why you do not have enough time or resources for certain tasks. Perhaps management is not at all opposed to giving you an assistant.
2. EMOTIONAL FATIGUE
“The end of winter is the traditional time of fatigue: lack of vitamins, sunlight, cold – all this affects a person badly. Emotional fatigue also comes in: you do not feel at the height, do not have time, are dissatisfied with yourself and the world, think that you will not succeed, gradually immerse yourself in the blues. And the list of planned affairs is growing, exacerbating this condition, ”psychologist Violona Gerito describes emotional fatigue.
Even if you are very tired, resist the urge to lie under the covers: loneliness only enhances emotional fatigue
How to fight
Patience and endurance have limits. It is necessary to save not fatigue, but positive emotions. To begin with, try to realize that they have put too much on themselves. Think about what things can be carried over to the next month or delegated. You will not have a feeling that you are obliged to do this, which means that you will not have a feeling of guilt for not having time to do something.
Do not demand too much from yourself and do not raise the bar too high. May your home is not in perfect order, may you have already missed three classes with an instructor and haven’t gone on a diet. Be kinder to yourself during this difficult period. But even if you are tired beyond measure, resist the urge to lie under the covers. Loneliness only enhances emotional fatigue. Communicate and go out to overcome nervous tension.
3. HORMONAL FATIGUE
“A few days before the end of the cycle, some women feel specific fatigue,” explains Claire Briquet, gynecologist-endocrinologist. – Usually, it causes a violation of the relationship between estrogen and progesterone, two female hormones. This failure causes irritability and breakdown. During menstruation, a sharp decrease in the number of hormones causes a different type of fatigue: an aversion to everything. In addition, excessive bleeding leads to physical fatigue due to a lack of iron, and pain in the lower abdomen weakens the nervous system. At a more mature age, a decrease in estrogen levels also provokes fatigue, which seems insurmountable. ”
How to fight
If you recognize these symptoms or find a relationship between fatigue and a specific cycle period, discuss this with your doctor. Perhaps he will prescribe tests and prescribe hormonal drugs.
4. FOOD FATIGUE
“Food can also make you feel tired,” adds nutrition specialist Jacques Fricquet. – After eating, fast carbohydrates (cookies, white bread, sweets) increase blood sugar and cause the pancreas to produce large doses of insulin to lower its level. This leads to reactive hypoglycemia, accompanied by a feeling of lethargy. “
An unbalanced diet leads to vitamin deficiency and a lack of magnesium, which feel like nervous exhaustion
Another critical period is three or four hours after a meal if it was oily and heavy. Such food is digested slowly and requires a lot of energy. In addition, a large amount of fat in the blood increases the load on the liver. In the future, an unbalanced diet leads to vitamin deficiency and a lack of magnesium, which are felt as nervous exhaustion.
How to fight
Eat 3-4 times a day. In the morning, eat slow carbohydrates (bran bread, fruits, oatmeal). They will give the body a boost of energy. For lunch and dinner, lean on protein foods and vegetables. Try not to snack every hour and do not swallow food on the go. And of course, drink water to help the body cleanse itself of toxins.
5. PHYSICAL FATIGUE
“If you feel muscle fatigue after a day on your feet or fall out of strength just playing basketball for 15 minutes with your son, these are alarming symptoms,” said Stefan Kashua, author of “Is Sports Good for Health?” The body signals that your physical form is far from optimal. “Regular exercise without grueling stress will help you feel better. They increase endurance and stimulate the release of endorphins, ”emphasizes the specialist.
How to fight
The simplest of the recovery workouts is walking, cycling, swimming. To get the most out of them, you need to enter the rhythm gradually. If sports have not been in your life for a long time, it makes sense to start with regular walks at a fast pace.
6. Fatigue due to improper sleep
“To recover, the brain needs the full (about an hour and a half) phase of deep and paradoxical sleep,” explains Stefan Kashua. – The deep sleep phase is necessary to process the information received during the day and organize it. When this phase is disrupted, the memory abilities decrease, it becomes difficult for you to focus on anything. ”
Treat your partner`s snoring, improve the sound insulation of walls and windows, change the mattress to a more comfortable one
The paradoxical phase (it is also the phase of dreams) helps to cope with fatigue and restore strength. If a person is deprived of it, he will end his days in a clinic for the mentally ill. Noise, an uncomfortable bed, and other little things cause micro-awakening, as a result, one phase is replaced by another imperceptibly for you and the cycle does not end. As a result, you wake up with a feeling of tiredness. This condition is well known to young mothers who get up to the baby several times a night.
How to fight
If you have a small child, then you will have to put up with fatigue due to lack of sleep. In all other cases, one must act. Treat your partner with snoring, improve the sound insulation of walls and windows, change the mattress to a more comfortable one. Take care that nothing disturbs your full sleep.