Tuesday, February 20, 2024

How To Fix Mental Fatigue

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How Do I Know Its Not Just Stress

How can we improve mental fatigue? By Josh Davis

Stress is something that happens to everyone. Mental exhaustion is not, necessarily, said licensed therapist Jor-El Caraballo in an interview with Greatist. Caraballo is the cofounder of NYC-based mental health practice Viva Wellness and has experience tackling issues faced by people identifying as LGBTQIA+ or BIPOC.

Everyone has to deal with to some degree. But mental exhaustion is the culmination and the outcome of stress when it feels like you cant really function as a result of all those factors, he said. You hit this psychological wall.

Similarly, while the symptoms like exhaustion might point to depression, that doesnt necessarily mean the person experiencing exhaustion is depressed.

However, Caraballo warned that if mental exhaustion continues for long enough, it could result in the development of a clinical diagnosis like depression, anxiety, or even PTSD.

Thats why Caraballo stressed the importance of being proactive and stamping out mental exhaustion before the consequences have too much impact on our lives.

Theoretically you could , he said. But as you do that, what is your quality of life during that time?

There are three main areas of life that may contain stressors. These are:

Rule Out Health Problems

Fatigue is a common symptom of many illnesses, including diabetes, heart disease, arthritis, anemia, thyroid disease, and sleep apnea. Talk to your doctor if you feel unusually tired.

Many medications can contribute to fatigue. These include some blood pressure medicines, antihistamines, diuretics, and other drugs. If you begin to experience fatigue after starting a new medication, tell your doctor.

Build Your Workday Around Your Energy Levels

No matter how much you sleep, how many miles you run, or how even you keep your blood sugar levels, youll experience natural ebbs and flows in your energy throughout the day. Those are your ultradian rhythms.

Ultaradian rhythms are driven by a whole host of things happening in your body hormone levels, metabolic processes, cardiovascular functioning and they affect your energy, mood, and cognitive functioning. These rhythms take the form of 90-minute peaks of energy followed by a 20-minute trough that repeats throughout the day with the peaks trending lower and lower as the day goes on.

You cant escape the natural rhythms of your body, so plan your day to work with them. Heres how:

  • Identify your rhythms. While everyone experiences ultradian rhythms, they wont occur at the same time for everyone. Take a week to note your energy levels throughout the day. Look for patterns for when your energy levels are highest and lowest. Heres a weekly log courtesy of Daniel Pink you can print and keep at your desk. Set an alarm every 90 minutes and rate your mental alertness and energy levels.

When your energy levels are high do:

  • Your not urgent and important tasks the ones that always get pushed off to later because they dont have deadlines
  • Your cognitively demanding tasks that require focus aka your deep work
  • Any important decision-making and planning

When your energy levels are low:

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Mind Fatigue/brain Fatigue/ Symptoms

Heres a short list of some of the brain fatigue symptoms:

You cant seem to make decisions. Your head is spinning with too much information and your brain cant clear out the important details from the non-important details.

Youre sleepy, due to no real reason. Or on the other hand, youre sleepy due to the alcohol you just drank. Alcohol causes brain fatigue by increasing oxidation.

You find it difficult to read or ponder difficult topics.

You feel that you are just spinning your wheels in life.

Keep Time With Your Body Clock

Combating Mental Fatigue

Some people get a burst of energy first thing in the morning. They’re often called morning larks. Night owls are people who are at their best at the end of the day.

These individual differences in daily energy patterns are determined by brain structure and genetics, so they can be tough to change. Instead, become aware of your own circadian rhythms. Then schedule demanding activities when your energy levels are typically at their peak.

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You Have A Mental Block

If youre experiencing a mental block, its a sign that youve been so mentally drained that its affecting your ability to think, process information and make decisions. If your work, home life, happiness or creativity is beginning to suffer, its time to do something about it.

Try this: Researchers studying mental fatigue found that mental blocking, or an inability to continue a train of thought, acts as an automatic safeguard to prevent an individual from continuing to work. When mental blocking kicks in, your brain is desperately trying to tell you to slow down. Shut off your electronics and take a much-needed day off to relax and give your mind a break.

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Treatment Techniques For Mental Exhaustion

#1.Meditation and exercise: Meditation is a mental relaxation technique. It is beneficial for treating emotional symptoms of mental exhaustion and burnout.

Exercise is scientifically proven to help with both emotional and physical symptoms.

There is no need to go overboard with this either. Approximately fifteen minutes of meditation and fifteen to thirty minutes of moderate walking or exercise is enough per day.

All this can provide you with a healthy break from your hectic routine.

#2. Self-care: Self-care has four dimensions psychological, emotional, spiritual, and physical. Self-care can help in the fight to combat the symptoms of mental exhaustion.

Maintaining a healthy diet, taking a bath, keeping active, enjoying time with friends and those you love, essentially, doing what we love has a therapeutic impact on our lives.

#3. Removing the root cause: Take a moment of rumination and in-depth analysis of your situation.

After reaching what you believe to be the core of the problem enlist them and assess each one at a time.

If you feel overloaded with responsibilities, try dividing up the tasks that need to get done, remember you can also ask for help from those around you. Its also important to remember that small steps make the journey that much easier.

#4. Change of work conditions: Sometimes, changing your surroundings, particularly the place you work can do the trick.

The monotony of everyday living can also be one of the reasons for feeling mentally exhausted.

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Brain Fog: Solutions To Help You Improve Concentration

5 minute read

Most people have experienced mental fog or brain fog. It is often described as a cloudy-headed feeling. Forgetfulness is a common complaint among older adults. As we grow older, we experience physiological changes that can cause glitches in brain functions we have always taken for granted. It takes longer to learn and recall information. We are not as quick as we used to be. Also, lack of sleep, overworking, and stress can cause brain fog. Brain fog can be frustrating, but relief is possible. Do not ignore your symptoms. If left untreated, brain fog can impact the quality of your life and lead to other conditions such as Parkinsons disease, memory loss, and Alzheimers disease.

Fatigue Fixes To Start Today

Treating chronic fatigue

The obvious solutions: Stay away from processed foods, eat more vegetables, fruits and whole grains, and get some exercise, even if it’s just a walk around the neighborhood. Sleep issues can of course similarly sap daytime energy, whether they’re pandemic-related or from shifting hormones, particularly in women going through menopause. Unfortunately, Boling says, people don’t often do what they need to prepare for a restful night, such as turning off electronic devices, covering up light sources and keeping TVs out of the bedroom.

It’s worth trying these strategies and establishing a regular sleep routine, including time to wind down without stimulation before bed. FYI: A Northwestern University study found that pink noise increased deep sleep in older adults.

If none of these work, give melatonin a try, Salamon advises. I generally suggest starting with 1 milligram and taking it about an hour before bedtime to see if that helps, she says. Patients can gradually increase the dose, if they need to, until they find their sweet spot.

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Lose Weight To Gain Energy

If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic.

Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise.

Many people don’t get the sleep they need to stay alert through the day.

The website of the Royal College of Psychiatrists has information on sleeping well.

Tips for sleeping well include:

  • going to bed and getting up in the morning at the same time every day
  • avoiding naps in the day
  • taking time to relax before you go to bed

Read more about how to get a good night’s sleep.

What Should I Know About Fatigue

What is the Definition of Fatigue?

Fatigue is generally defined as a feeling of lack of energy and motivation that can be physical, mental or both. Fatigue is not the same as drowsiness, but the desire to sleep may accompany fatigue. Apathy is a feeling of indifference that may accompany fatigue or exist independently. In addition, individuals often describe fatigue using a variety of terms including weary, tired, exhausted, malaise, listless, lack of energy and feeling run down.

How Common is Fatigue?

Fatigue is common. About 20% of Americans claim to have fatigue intense enough to interfere with living a normal life. A physical cause has been estimated to be responsible 20% to 60% of the time, while emotional or mental causes comprise the other 40% to 80% of cases of fatigue. Unfortunately, fatigue can occur in normal individuals that experience intense physical or mental activity .

However, in contrast to fatigue that occurs with some diseases and syndromes, normal fatigue in healthy individuals is quickly relieved in a few hours to about a day when the physical or mental activity is reduced. Also, people occasionally experience fatigue after eating , which can be a normal response to food, especially after large meals and this may last about 30 minutes to several hours.

1. Have severe chronic fatigue for at least six months or longer with other known medical conditions excluded by clinical diagnosis and

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Change Up Your Study Habits

How do you typically study? Do you reread assigned chapters? Review chapter highlights? Go over your notes, focusing on the things you didnt understand the first time?

Simply reading over the chapters or your notes may not help, especially if you tend to zone out while reading. Trying a new approach to studying could make a difference in your level of cognitive energy and your grades.

What Are The Signs & Symptoms Of Chronic Fatigue Syndrome

Overcoming Mental Fatigue

There’s a long list of possible symptoms that someone with chronic fatigue syndrome can have. The most common ones include:

  • severe fatigue, which can make it hard to get out of bed and do normal daily activities
  • sleep problems, such as trouble falling or staying asleep, or not having a refreshing sleep
  • symptoms getting worse after physical or mental effort
  • symptoms or dizziness that get worse after standing up or sitting upright from a lying down position
  • problems with concentration and memory
  • headaches and stomachaches

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How To Fix Adrenal Fatigue With Ashwagandha

Ashwagandha is a small medicinal herb that is best known for its stress-relieving properties. It has been used as a natural Ayurvedic remedy for over 3000 years. Ashwagandha plant, particularly its root, has adaptogenic properties, enhancing the bodys ability to alleviate stress.

Ashwagandha improves cognitive functions and is shown to reverse memory loss. The herb also acts as a mood stabilizer, alleviating stress and anxiety. The anti-inflammatory properties of Ashwagandha boost your immune system and lower inflammation.

The biologically active components in Ashwagandha prevent the loss of cortisol from the body, thus balancing the adrenal glands and providing more energy throughout the day.

Youre Experiencing Physical Symptoms

Mental fatigue can often manifest as physical problems. Headaches, a repeatedly upset stomach, loss of appetite and insomnia can all be signs of mental fatigue. Your mental health isnt the only thing being affected.

Try this: If youre experiencing severe physical symptoms, consult a health care professional. Some downtime is the best way to relieve mental fatigue, but if you need help managing your stress and anxiety, consider visiting a therapist.

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What Else It Could Be Including Yes Your Thyroid

Fatigue also frequently occurs with thyroid disorders, anemia, vitamin B12 deficiency , obstructive sleep apnea and as a result of hormonal imbalances, such as low testosterone in men, Abraham says. What’s more, tiredness can linger for several weeks after any viral illness, including influenza, colds and COVID-19 itself.

When should you worry? A good rule of thumb is persistence of symptoms, Abraham says. If you’re still having issues after a month or so, your doctor will want to examine you and run some tests.

Exhaustion accompanied by shortness of breath, sudden bruising or sudden coughing can signal a more urgent concern, such as heart disease or cancer, says Suzanne E. Salamon, M.D., a geriatrician at Beth Israel Deaconess Medical Center in Boston. For example, If someone is really coughing excessively, then I would want to be sure it’s not pneumonia, or if they were a past smoker to make sure that there’s no evidence of cancer, she says.

“Many times women don’t have the same symptoms for heart attacks that men have, adds Boling. They don’t necessarily have acute chest pain. Sometimes they only have overwhelming fatigue. In cases like these, seek immediate help.

Do Not Hesitate From Taking Professional Help

How to Overcome Mental Fatigue

There is no harm in consulting a doctor to talk about your condition of mental fatigue. Doing so will only enable you to widen your perspective of the situation. You will start finding solutions to deal better with mental fatigue. Gradually, you will totally be relieved of mental fatigue. Once relieved, share this with your close ones, so that more people become aware of brain fatigue and know how to deal with it.

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Causes Of Mental Exhaustion

Mental fatigue can happen to anyone, anywhere, anytime, and in any environment. It can be caused by many different factors, both personal and professional.

Some causes of mental fatigue and exhaustion include:

  • Jobs with high levels of stress
  • Working extended periods without taking breaks
  • Having to make too many decisions, leading to
  • Constantly switching between tasks
  • Living with a serious illness of having chronic health issues
  • Having to care for someone with a serious illness or who has chronic health issues
  • Being isolated socially

Bottom line: If you dont pay close attention to your emotional health, social support system, or overall work-life balance, youre more susceptible to mental fatigue.

What Are The Signs And Symptoms Of Mental Exhaustion

Mental exhaustion can be easily recognized as feelings of being burnt out from excess, long-term stressit is something we have all experienced before. Symptoms may initially present subtly, but over time, they become worse. It is important to note that mental exhaustion may eventually manifest as physical, emotional, and behavioral symptoms, as all these attributes are connected to the organ receiving the blunt of the mental stressors: the brain.

  • Physical symptoms: This may include feelings of being tired most of the time, an increased tendency for becoming sick, frequent headaches, back pain, or muscle aches. You may also notice changes in appetite and sleep habits.
  • Emotional symptoms: This can manifest as feelings of helplessness, as you feel trapped and defeated by your overwhelming sense of mental stress. The sense of self-doubt and failure may encompass the majority of your thoughts throughout the day, leading you to isolate yourself and develop a pessimistic view of the world and life in general.
  • Behavioral symptoms: You may notice yourself not spending as much time with your friends and family because you feel too tired to make the effort. Procrastination and withdrawing from previous responsibilities can also be a sign of mental exhaustion. Your eating habits may change as well, whether its eating more or eating less. The use of alcohol or drugs to help cope with increased levels of stress may also be a predictor of increased mental stress levels.

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Embrace The Power Nap

Finally, if your brain is on overload, or it feels like your mind is about to melt, shut it down, unplug it, and take a nap. Seriously.

Naps, especially power naps, are the equivalent of plugging in your smartphone in the middle of the day to get a little extra charge.

You may not be tired. You may still have plenty of gas in the tank. But a quick nap between 10 to 30 minutes can get your energy and performance back to their early morning levels.

Albert Einstein used naps to power his brain. His strategy was to hold something in his hand that would make a loud noise when it hit the floor. He would then settle into his armchair and nap until his hand relaxed and the thing he was holding hit the floor. This would allow him to drift into a light doze without falling into a deep sleep.

Mental Exhaustion: Signs Symptoms And Treatment

You VS Fatigue

Mental Health,Tikvah Lake Recoverymental exhaustion, Mental Exhaustion Treatment, Mental health

Mental exhaustion is a state of being emotionally drained or overwhelmed.

It can make a person feel incapable of fulfilling his/her daily duties and responsibilities. Every task feels more like a burden, and consequently, an individuals personal, and professional life gets impacted.

According to experts, mental exhaustion is a result of prolonged stress.

This stress gets triggered for many reasons such as work overload, job dissatisfaction, pregnancy, the grief of losing a loved one, financial problems, and long-term illness.

Long-term mental exhaustion can cause burn out, and in more severe cases, can result in physical ailments such as strokes or heart attacks.

It is a harrowing experience, one that more often than not goes undiagnosed. However, timely detection and treatment can be helpful.

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