Thursday, April 18, 2024

How To Reduce Mental Fatigue

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Effects Of Mental Fatigue And Whole

Treating mental and physical fatigue with exercise

Maximal voluntary contraction

There was no significant main effect of condition nor interaction on MVC torque of the knee extensors . Follow-up tests on the significant main effect of time revealed that the CTs did not affect MVC torque . The whole-body ET caused a significant reduction in MVC torque in both conditions .

FIGURE 5. Effects of mental fatigue on maximal voluntary contraction of the knee extensors and central parameters of neuromuscular function. MVC torque of the knee extensors . Maximal voluntary activation level . RMS/Mmax ratio of the VL muscle . CT, cognitive tasks ET, whole-body endurance task baseline, pre CT. # Significant main effect of time . ## Significant main effect of time . * Significant difference between conditions for the same time . Data are presented as mean ± SEM.

Peripheral fatigue

Peripheral parameters of neuromuscular function are presented in Table 1. There were no significant main effects of condition or interactions on all twitch parameters . Tw , doublet , Ct , and RFD decreased significantly over time. The follow-up tests of the significant main effect of time are presented Table 1. M-wave amplitude of VL and RF muscles were not significantly affected by the CTs and the whole-body ET. M-wave amplitude of VL and RF muscles did not differ between conditions and did not show any interaction .

TABLE 1. Effects of mental fatigue on peripheral parameters of neuromuscular function.

Central fatigue

Dont Ignore The Signs Of Mental Fatigue

Its easy to overlook mental fatigue symptoms when they become a common daily occurrence.

Thats why its important to check in with yourself once in a while and see how youre doing physically, emotionally, and mentally. Mental exhaustion is a condition that can be managed and overcome by making healthy changes in your life. These include prioritizing self-care or fixing your sleep schedule.

If you dont want to do it alone, BetterUp can help. Our coaches will create a personalized plan thats proven to increase your mental well-being and resilience.

Stretch Out Your Tired Body With Yoga

Theres a reason it feels so good to stretch when you wake up. Overnight, during REM sleep, your muscles are literally paralyzed , and reactivating them releases energy-stimulating endorphins.

Pro-tip: If you have a bit of time for morning yoga, take it just 25 minutes has been shown to boost energy levels and brain function.

Cold showers are reported to reduce sick-day absences from work. If you dont want to take a full shower, a splash of cold water to the face, to signal a temperature change to your body, may also do the trick.

Is getting out of bed the main problem? Keep a spray bottle or water mist by your bedside table so you can lean over and mist yourself without even opening your eyes!

Pro-tip: One cult-favorite product is Saborinos Morning Face Mask from Japan, which has essential oils to activate your senses. In one minute, this sheet mask cleanses, invigorates, and moisturizes your skin.

Note: People with sensitive skin may want to avoid this product.

research does say that skipping this first meal can negatively affect your energy and ability to pay attention throughout the day.

Food is fuel. Give your body some calories to put it into action at the start of the day.

But if youre working out in the morning, remember to eat after, not before. This will burn more calories, boost your metabolism, and help you avoid an unsettled stomach.

Reach for a combination of fatigue-fighting foods like lean proteins, whole grains, nuts, and lower-sugar fruits.

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How To Reduce Mental Fatigue

Mental fatigue is a medical condition that can be reduced and eliminated with simple and practical therapies and techniques. Practicing good thoughts and having an active and healthy lifestyle can help you overcome this particular mental state with much ease. Some of the common effective solutions are as follows:

Check In With Basic Needs

How to Overcome Mental Exhaustion and Raise Your Energy Levels

Sometimes, rest can prove elusive no matter how exhausted you feel.

If youre finding it difficult to recover from prolonged mental or physical fatigue, a good next step might involve exploring whether youre meeting other important needs:

  • Nutrition. Aim to eat a balanced diet and drink water throughout the day.
  • Physical activity. Even if you dont feel up to a workout, try yoga, gardening, or a walk through your neighborhood.
  • Sunlight and fresh air. Spending some time in natural light each day, especially if you arent able to exercise, can also offer health benefits.
  • Social support. Sharing your experience with loved ones can help you get the emotional support you need and perhaps even more tangible help from friends and family in a position to offer assistance.

Another important part of self-care? Reaching out for help when you need it. Trusted loved ones can listen and offer emotional support, certainly, but a trained mental health professional can offer guidance with actionable ways to cope with stress and relieve mental fatigue.

Remember, you dont need to have a specific mental health diagnosis to seek therapy. Therapists can offer support with navigating any of lifes challenges and stressors.

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Structure Your Day To Match Rising And Falling Energy Levels

One of the first steps to reducing mental fatigue is getting in tune with how your energy levels rise and fall. Even at your most rested, you deal with ebbs and flows of energy throughout your day.

Everyone does. You have periods of high-energy and moments when that energy wanes. These up and down cycles are called ultradian rhythms, and each cycle lasts somewhere between 90 to 120 minutes.

In their book The Power of Full Engagement, Jim Loehr and Tony Schwartz note:

These ultradian rhythms help to account for the ebb and flow of our energy throughout the day. Physiological measures such as heart rate, hormonal levels, muscle tension and brain-wave activity all increase during the first part of the cycleand so does alertness. After an hour or so, these measures start to decline. Somewhere between 90 and 120 minutes, the body begins to crave a period of rest and recovery.

Youre at your most productive in 90 to 120-minute peak energy cycles and your least productive during 20-minute troughs in between.

To take advantage of your bodys natural rhythms, figure out when your peaks and valleys occur and schedule your days task around them. To learn your ultradian rhythms, keep a log for a few weeks of your energy levels each hour. This will give you a fairly good feel for when your energy is at its highest and when you need to take breaks. Alternatively, you can use the Rise sleep app to help you calculate your ultradian rhythms.

Outward Signs Of Mental Fatigue

Beyond your mental or physical state, mental fatigue will also impact your behavior. If left unchecked, it can create rifts in your relationships, both personal and professional.

Mental fatigue places a strain on your social interactions, either causing you to lash out at others or withdraw from those closest to you.

You can also experience a sudden lack of motivation. The worse the mental exhaustion, the more likely you are to call in sick, look for reasons to avoid or miss work, or reject social or work-related commitments.

In the worst cases, your productivity may drop dramatically, and you may not recognize the person youve become.

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Signs Of Mental Fatigue

Mental fatigue can manifest in many ways:

  • Physical fatigue. Your body feels tired and youd rather curl up on the lawn chair with a margarita than head for a run at the end of the day, even though you spent most of your day sitting at a desk.
  • Impatience and irritability. You become snappish with others and may be more quickly triggered to anger or upset.
  • Inability to concentrate or focus. It becomes harder to finish your work or tasks. You may find it more difficult to make decisions, find the right word, or focus on one job at a time.

The Effect Of Mental Fatigue On The Mind And Body

How To Treat And Prevent Mental Exhaustion

Mental fatigues influence on the mind shows up in brain scans, some suggesting significant associations between behavioral performance decline and cerebral blood flow activity. Tran and colleagues, meanwhile, observed increases in theta and alpha waves. Other studies, she explains, have also shown that the increase in slow wave activity has been found to be associated with deterioration in mental performance.

Her papers results, meanwhile, suggest that mental fatigue often results in the brain working hard to improve efficiency, though at the expense of capacity to process cognitively, potentially leading to anxiety and frustration. Some research, in turn, has found an association between mental fatigue and outbursts of aggression.

Its a loop you dont want to be in: overload leading to increased effort, and increased effort leading to overload. And eventually frustration.

In the sporting context, this may contribute to the small margin of difference between a win or loss, Russell says. For our average office worker, mental fatigue is more likely to impact by reducing their ability to focus on a task at hand or process information to make the right business-related decision.

Our everyday exerciser may also notice the effects of a cognitively demanding day at the office during an evening run or gym session by finding it feels harder than normal to achieve the same level of performance.

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It Can Be Hard To Recognize Mental And Emotional Exhaustion

One of the big problems with mental and emotional exhaustion is that you often wont realize youre experiencing these problems. Being mindful of triggers can help. We all tend to stretch ourselves in times of stress and transition, Dr. Dannaram said.

Changes can disrupt your system, so youre at risk of mental exhaustion when you start a new job or roleyoure likely to set unrealistic expectations at these times, and mental fatigue can set in. Youre at higher risk for emotional exhaustion when you experience interpersonal changes such as the end of a relationship.

Mental Fatigue Is Normal

Mental fatigue results when you begin to carry out increasingly difficult cognitive tasks. Perhaps youre studying for the bar, trying to solve a complex problem at work, or crunching numbers to budget for a home renovation. If you do this day after day, night after night, youll start to feel a little burnout in your brain.

Mental fatigue is completely normal, and the key sign of it is simple, according to Karla Ivankovich, PhD, an adjunct professor of psychology at the University of Illinois, Springfield. Youll see a difficulty in initiating or sustaining voluntary activities and cognitive performance, which would typically be self-motivated, she explains.

Typically mental fatigue disappears after you rest it off appropriately, but if youre not taking a break from those tedious cognitive tasks, you might notice a decrease in your efficiency inevery aspect of life until you do. It could feel too difficult to do your work after a while, leave the house to get groceriesor even hit the treadmill or yoga mat.

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Ways To Overcome Mental Exhaustion

When youre mentally exhausted, even fun things sound like work. This can make it even more challenging to manage stressors. However, it takes effort and awareness to change the patterns that lead to feeling mentally tired. The good news is that you dont have to tackle it all at once to start feeling better.

Try these 11 strategies for overcoming mental exhaustion:

  • Eliminate the stressor
  • Focus on what you can control
  • Talk to a coach or therapist
  • Talk To Your Healthcare Provider

    7 Tips for Preventing Mental Fatigue

    Unfortunately, there is no cure for chronic mental fatigue, but it can be managed with your providers help. To diagnose you with this syndrome, your provider will complete a physical exam, review your symptoms and medical history, and order several lab tests. This gives them an overview of your overall health, so they can better recommend treatments and services to help you.

    Overall, chronic mental fatigue doesnt have to stay chronic if you become aware of the signs. Small changes, prioritizing your mental and physical health needs, and visiting with your provider can help you make a plan to get your mental energy back.

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    What Can Cause Fatigue

    Mental fatigue may occur if you regularly perform tasks that take a lot of cognitive and/or emotional energy. This is especially true if you forget to schedule time for relaxation and self-care. Some other possible causes of mental health fatigue are:

    • Working long hours
    • A decline in work or academic performance

    None of these symptoms are desirable, and mental fatigue can have a significant negative impact on your quality of life.

    Tips To Prevent & Overcome Mental Exhaustion

    If you’re hitting a lot of these red flag symptoms, it’s time to take a look at how to combat mental fatigue.

    In order to make impactful improvements to your wellbeing, you should not be looking for a one-time quick fix. Overcoming and preventing mental fatigue requires adopting long-term positive habits. While taking a break may buy you a couple more weeks, itâs only a matter of time before you end up in the same position without implementing healthy changes to your weekly routine.

    Here are the top 9 tips to prevent and overcome mental fatigue:

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    Use The Touch It Once Rule

    The touch it once rule is the idea that as soon as you touch something, whether its opening an email or beginning a project task, you act on it right away. Instead of flagging the email to respond to it later, you simply get it done. For the project task, whether its actually completing the actionable item or determining the steps that will be required to complete it, you dont wait to start on it. Acting on tasks right away improves productivity and gives you less to worry about later on in the day or week.

    Tips For Fighting Mental Fatigue

    Reduce Brain Fog & Mental Fatigue with Rowena Gates & Jim Kwik

    Presentation Skills Training, Author, Columnist Business Trends & Insights, Clarion Enterprises Ltd.

    Summary

    If you deal with mental fatigue, it’s probably time to take action. Learn how to improve mental fatigue with these seven tips.

    Do you ever feel overwhelmed just thinking about all your responsibilities? Do you find yourself snapping at others who seem too laid back? Have you given up your favorite hobbies because of work and personal responsibilities?

    You may be suffering from mental fatigue, and there are ways to fight it so you can refocus your energy and improve your mood.

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    Sleep Suggestions For Fighting Fatigue

    A common cause of fatigue is not enough sleep, or poor quality sleep. Suggestions include:

    • Get enough sleep two-thirds of us suffer from sleep problems, and many people dont get the sleep they need to stay alert through the day. Some recommendations on getting a good nights sleep include: go to bed and get up in the morning at the same time every day, avoid naps through the day, and have a warm bath or shower before bed.
    • Limit caffeine too much caffeine, particularly in the evening, can cause insomnia. Limit caffeinated drinks to five or less per day, and avoid these types of drinks after dinner.
    • Learn how to relax a common cause of insomnia is fretting about problems while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you for example, you could think of a restful scene, focus on your breathing, or silently repeat a calming mantra or phrase.
    • Avoid sleeping pills sleeping pills are not a long-term solution because they dont address the causes of insomnia.

    Subjects And Ethical Approval

    Twelve physically active male adults volunteered to participate in this study. None of the subjects had any known mental or somatic disorder. Active was defined as taking part in moderate to high intensity exercise at least twice a week for a minimum of 6 months. Our subjects can be included in the performance level 2 in the classification of subject groups in sport science research . Each subject gave written informed consent prior to the study. Experimental protocol and procedures were approved by the local Ethics Committee of the Faculty of Sport Sciences, University of Burgundy in Dijon. All subjects were given written instructions describing all procedures related to the study but were naive of its aims and hypotheses. At the end of the last visit, subjects were debriefed and asked not to discuss the real aims of the study with other participants. The study conformed to the standards set by the World Medical Association .

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    Lifestyle Suggestions For Fighting Fatigue

    Suggestions include:

    • Dont smoke cigarette smoke contains many harmful substances. There are many reasons why smokers typically have lower energy levels than non-smokers for example, for the body to make energy it needs to combine glucose with oxygen, but the carbon monoxide in cigarette smoke reduces the amount of oxygen available in the blood.
    • Increase physical activity physical activity boosts energy levels, while a sedentary lifestyle is a known cause of fatigue. Physical activity has many good effects on the body and mind. A good bout of exercise also helps you sleep better at night. Seek advice and encouragement regarding the steps you can take toward a more active lifestyle and talk to your doctor if you havent exercised in a long time, are obese, are aged over 40 years or have a chronic medical condition.
    • Move more, sit less reduce sedentary behaviours such as watching television and using computers, and break up long bouts of sitting.
    • Seek treatment for substance abuse excessive alcohol consumption or recreational drug use contribute to fatigue, and are unhealthy and potentially dangerous.
    • Workplace issues demanding jobs, conflicts at work and burnout are common causes of fatigue. Take steps to address your work problems. A good place to start is to talk with your human resources officer.

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