Many people experience fatigue every now and then. In fact, according to a 2018 survey report by the National Safety Council (NSC), two-thirds of the US labor force experiences workplace fatigue. This means that almost 107 million out of the 160 million US workers are affected by occupational fatigue.
Most of the time fatigue is related to something that is going on in your life. When this is the case, getting a good night’s sleep, eating a well-balanced diet, and exercising can usually help you get your energy back pretty quickly.
However, constant or debilitating fatigue can be a symptom that something else is going on. For example, sometimes fatigue can be the first symptom of a medical condition such as sleep apnea, hypothyroidism, pain, arthritis, diabetes, heart disease, even cancer. In addition, certain medications and medical treatments can cause fatigue as well.
If you suspect that your fatigue is due to an undiagnosed health problem, see your doctor. Before your appointment, keep a fatigue journal so that you can accurately remember the level of fatigue you are experiencing when you typically feel tired, and any activities or circumstances that may be contributing to your fatigue.
If you are healthy and still experience fatigue on a regular basis, you still may want to check in with your health-care provider to uncover possible causes of fatigue. Often, the causes are lifestyle-related, so it may be time to make some changes.
For example, some common causes of fatigue are lack of sleep, stress, not getting enough exercise, and too much caffeine. If you have poor eating habits it can cause fatigue. Another common but often overlooked cause of fatigue is relationships. If you are in a relationship that is very draining for you emotionally it can really lower your energy.
I want to give you some easy ways to combat fatigue:
Engage in activities you enjoy. Doing something you love on a regular basis can energize you. Think about what interests you, then participate in that activity once per week until it becomes a regular part of your routine. You may want to take a class, volunteer in your community, or join a book club or a walking group.
Develop a relaxation practice. Stress causes fatigue. We feel stress when we believe we must do something that contradicts our core values or when we wish that something is different from what it is. Developing a relaxation practice, such as gentle yoga, meditation, or Tai Chi, can help you tap into your true self so you are more able to notice where you might be doing too many things on a day-to-day basis that goes against what you hold important.
Keep a journal. Writing down your daily routines and when you feel tired can help you discover patterns throughout the day including anything that you are doing or not doing that might be associated with your fatigue.
Say “no” to empty calories. You are what you eat. Nourish yourself with real food, and avoid highly processed foods and sweets, which have few nutrients and are high in fat and sugars. Be careful of fad diets that can leave you feeling tired. And don’t deprive yourself. Use the 80-20 rule so you can stick with a healthy diet long-term.
Avoid long naps. Short naps can sometimes make you feel energized. But if you regularly take long naps (30 minutes or longer)—especially late in the day—it can leave you feeling groggy. Long naps can also make it harder to fall and stay asleep during the night.
Ask for help. Feeling overwhelmed can lead to stress and fatigue. One of the most empowering ways to break free from overwhelm is to ask someone for help. Plus, when you allow others to help you, you are able to get things done faster and even have fun.
Exercise regularly. Regular exercise can increase energy levels, even among people suffering from medical conditions that cause fatigue. Plus, exercise can help improve your mood and make you feel mentally more energized. In addition, low- to moderate-intensity exercise helps decrease stress hormones, which can help you sleep better so you feel more refreshed the next day. Choose activities that you enjoy. For example, you can take a short walk during your lunch break or try a yoga class. The important thing is to find something that you can do regularly. Just don’t overexercise, which can tax your adrenals. Listen to your body.
Resolve unhealthy emotions. There are many ways to release negative emotions. Some techniques you can try include tapping(EFT), energy-clearing modalities, and using Divine Love. One of the very best ways to off-load stress is to express how you feel creatively. You can try writing, singing, dancing, painting, or acting out your fatigue and emotions. This takes the energy out of your body and leaves you feeling much more energized. There is nothing like putting on soothing music and simply putting paint on canvas or paper with no prior plan. It’s very therapeutic.
Develop a bedtime ritual. Establishing a bedtime ritual can help you combat fatigue caused by a lack of quality sleep. Some things you can do as part of your sleep ritual include turning off all electronics at least an hour before you go to sleep, taking an Epsom salt bath with lavender essential oil, avoiding difficult conversations, going to bed, and waking up at the same time every day including weekends, avoiding caffeine and alcohol close to bedtime, and making sure your bedroom is the right temperature.
Do a short detox. If your liver isn’t functioning well—whether due to medications, dietary stress, alcohol use, or everyday low-level toxin buildup—you can experience fatigue. Along with eating a healthy diet, you may consider trying a detox cleanse.
When you make some simple lifestyle changes you can often reverse fatigue. You will have more energy, vitality, and most importantly be and feel more, healthy.
