Low battery: 6 types of fatigue and how to deal with them

If you feel depression and fatigue, it is important to understand the true reasons in order to find a way out of this situation. Sleep advice can be good - but it may not work for all situations.

So, what are the types of fatigue and how to overcome them.

1. Emotional fatigue

This type of fatigue overtakes many in the cold season, when the sun is not enough, vitamins - too, the daylight is short and "somehow everything is dull." On such days it seems that there is no strength for anything, nothing pleases, dissatisfaction with oneself is superimposed on top.

Emotional fatigue is also familiar to mothers, and not only to mothers of small children. Great responsibility for the life, health, development of the child, for the well-being of the family, for the husband, for the house, work.

Every mother experiences tremendous mental overloads every day. She must remember everything, help everyone, plan, think ahead, become a reliable rear for everyone - but she herself is simply fizzled out in this cycle of responsibilities.

What to do? Recognize that you are doing a lot - and you need to relieve yourself of some of the responsibilities and duties. Do not accumulate stress and fatigue, do not bring yourself to the handle. Delegate part of the work to your spouse, older children, other relatives, optimize part of the workload or also delegate.

To relieve yourself of some of the household worries, hire a housekeeper: believe me, this is not a whim and not a luxury if you do a good cleaning once a week. You can spend this time with children, with your husband, friends, or alone and get really positive emotions. If you hire a cleaning lady outside of an agency, this is a very affordable service.

Also, periodically use the service of delivery of goods from supermarkets. This will significantly save you time, nerves - and, in fact, money, because there will be less temptation to take something unnecessary along the way.

And, of course, the main way to deal with the routine is to make changes to it. Sometimes it seems that this is impossible and "definitely not your case." But even small steps towards change will distinguish one of your days from another - and this will already bring relief.

2. Physical fatigue

If you feel significant physical fatigue, although you have not been on a grueling workout and have not spent the entire day on your feet, this is a signal that your body needs training.

What to do? If the cause of physical fatigue is obvious - you have spent a lot of energy on something, then you need to fully rest and allow yourself to relax, postponing all other things for later.

If you constantly feel tired, add moderate physical activity to life, which will increase your endurance, train the musculoskeletal system and heart, develop muscle corset.

3. Hormonal fatigue

This type of fatigue is typical for women and is associated with their menstrual cycle. So, about a week before the onset of menstruation, the same PMS begins: the ratio of estrogen and progesterone disturbed, mood jumps, irritability appears, appetite increases, while a decline is observed forces.

Then, during menstruation, not everything is smooth with hormones: their level drops sharply, the woman begins to feel disgust for literally everything, pain and profuse bleeding lead to a strain of the nervous system and a lack of iron in organism.

What to do? If you are seriously experiencing PMS and the period of menstruation itself, you should contact your gynecologist for possible correction of the level of hormones in the body.

4. Occupational fatigue

You can get tired of even your favorite job - that's normal. In especially acute cases, "burnout" occurs when you want to give up everything and start from scratch in a completely different industry. For example, after several years of managing the marketing department, go to the village and cook cheese..

What to do? So, you noticed that work no longer brings you satisfaction, you do it reluctantly, even the simplest ones are difficult. tasks and solutions, you are not appreciated, you feel the meaninglessness of everything that happens, and organism is ready to get sick, "if only this all". If the salary is also not happy, then definitely something needs to be changed.

The most radical remedy is to change jobs. Not everyone likes it, but at least consider the options. Perhaps the position and salary of your dreams are already waiting for you, and you do not know.

Take a time out - at least a short vacation, during which you will not touch on work at all, go on a trip, change the environment as much as possible.

If you have so many responsibilities that you do not have enough time or energy to complete everything, then it is worth raising this topic before the leadership. And explain why and what you really can't do without compromising on other tasks.

If you are a manager, then consider delegating and hiring an assistant. Even in a small business, spending on a good helper is justified - together you will earn much more, and you will still have your nerves and strength.

5. Food fatigue

A number of foods can cause a breakdown. First of all, these are fast carbohydrates - sweets, pastries, sweet soda. They sharply increase the level of sugar in the blood, the body extinguishes it by the release of a huge dose of insulin, as a result, sugar in the blood it also drops sharply - and along with it the level of your energy and strength drops, leading to lethargy and apathy.

Plentiful and fatty food also contributes to fatigue. If you ate more than the norm, and not a vegetable salad, but something meaty and heavy, then the body will direct all its energy to digest what you eat. At the same time, you will feel a physical heaviness in the stomach from the amount of food that will be digested very slowly.

If you regularly eat improperly, overeat - this leads to increased stress on the liver and digestive organs, a lack of useful vitamins, depletion of the nervous system, diseases of the stomach and intestines, indigestion, excess weight, stress on blood vessels and heart - all this will not add to you energy.

What to do? Build relationships with food. If you seize stress - read 8 tips to stop doing it.

Plan your diet in advance for the day, filling it with vegetables as much as possible, adding fruits, lean meat, dairy products, dried fruits. All this will give you a feeling of inner lightness, charge you with vivacity and vitamins. Also remember to drink plenty of water.

6. Lack of sleep

A big problem for young parents and workaholics is the lack of adequate sleep. Its small amount, constant interruption, insomnia - all this has a very detrimental effect on the body. If you are trying to solve the situation with power engineers, then you only aggravate it due to surges in blood sugar (see. above).

Lack of sleep can even lead to mental disorders, neuroses, depression. No wonder sleep deprivation is considered torture and a violation of basic human rights.

What to do? If you are a young mom and feel like you can't handle the constant night vigils, don't hesitate to ask for help. After all, the night ends - and you still have to watch the child all day. And a sleepy and nervous mother is simply unsafe for the baby.

Ask your spouse or grandparents to get up with your child at least a few nights a week. If the baby is breastfed, nothing will improve your condition like sleeping together with him, then you won't have to get up.

If you are a workaholic, cannot fall asleep on time because of the number of things, thoughts, tasks, plans - optimize your time to go to bed early. Are you a perfectionist? So put in order and bring to the ideal the main thing that you have - your own health. And for this you need to get enough sleep.

Make yourself a pleasant bedtime ritual. Do not turn off the smartphone screen - and switch off yourself, but take a bath / shower, drink chamomile tea, for an hour before bedtime, not picking up gadgets, reading a pleasant book or meditating - and then calmly sleep.

It is also worth addressing other possible reasons why you do not get enough sleep: cure your spouse's snoring, change the mattress and pillow more comfortable, make the atmosphere in the room cooler, change bedding more often, put soundproof windows and etc.

You will also be interested to read:

• how to relieve fatigue with eye yoga
• how to fall asleep in 2 minutes
• how to deal with overwork for a workaholic