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5 Things People Feeling Tired All the Time Would Understand (And 7 Ways To Regain Energy)

5 Things People Feeling Tired All the Time Would Understand (And 7 Ways To Regain Energy)

Feeling tired all the time? You are not alone. Research shows that many people feel wiped out — emotionally, mentally, and physically. However, don’t despair. Experts have several recommendations for what you can do besides drinking coffee all day long and taking medication to fall asleep.

It’s also important to note that it is not so much how long we sleep (even though medical experts recommend 7-8 hours) but the quality of that slumber. Sleep quality has an enormous effect on your energy levels. If you have a partner that keeps you awake by snoring or tossing too much, Dr. Phillips recommends “kicking” your partner our of bed for seven days so that you can reestablish your sleep patterns.

What can be causing perpetual tiredness? According to Holly Phillips, MD, we don’t need just to accept it. In her book The Exhaustion Breakthrough, she discusses hidden causes of fatigue and exhaustion.

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1. A lack of energy can be the result of common medical conditions such as anemia, thyroid hormones dysfunction, or gastrointestinal disorders.

People suffering from thyroid disorders may exhibit the following symptoms: feeling like you don’t have the energy to exercise or not exercising on a consistent basis; a heavy or tired head, especially in the afternoon (your head is a very sensitive indicator of thyroid hormone status); and falling asleep as soon as you sit down without a task. Other conditions have similar symptoms that can add to general fatigue or frequent drowsiness.

2. What you eat might be making you tired.

Certain types of foods and beverages can make you tired. For example, while coffee is full of antioxidants and other nutrients and while it gives you a quick boost of energy, returns diminish with each additional cup. It becomes a sort of endless cycle.

3. If you are already suffering from anxiety or depression, fatigue may be part of your illness.

Depression can be really debilitating and sometimes it can be so severe that it’s a struggle to even get out of bed. People who are depressed often lack motivation and have stopped doing their favorite activities like exercising or seeing friends.

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4. Experiencing chronic stress can make you tired and unable to sleep due to obsessive thoughts that you are not able to get rid off.

Chronic stress has become an epidemic and it can contribute to major illnesses such as heart problems, anxiety, depression, gastrointestinal disorders, and even cancer. Don’t underestimate how stress can affect your life and find ways to manage stress more effectively such as adopting a meditation practice and taking time to nurture yourself.

5. Certain types of medication can also be the culprit.

These may include: anti-anxiety medicines, antidepressants, high blood pressure medicines, and statin medicines for high cholesterol. Consult with your doctor regarding side effects of medication.

Could any of those reasons be why you’re tired? Read on for what you can do to get back on track:

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1. Get some sunlight and fresh air, even if you live in a cold climate.

Ten minutes out of doors is all it takes to leave you feeling rejuvenated. This will also help to clear your mind and help to replenish “feel good hormones” that prevent depression. Vitamin D also helps to prevent depression symptoms from becoming chronic.

2. Listen to upbeat music.

Listening to upbeat music will get your blood flowing quicker. In this way, you will also be able to focus on something other than your obsessive thoughts and see things in a new life.

3. Get some light exercise, such as taking a brisk walk.

It can be as simple as taking a walk around your neighborhood. Sometimes we think we are tired physically while in fact we could just be drained from obsessive thinking or worrying too much. Seeing beauty around us can be refreshing.

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4. Attend to your personal grooming.

Schedule a hair appointment or pamper yourself with pedicure or manicure. It will also encourage you to leave the house and socialize. By taking care of yourself you will also feel better about yourself. You are NOT your illness.

5. Clean up a little.

Get up from your desk and clean it. Or do the dishes. This change in routine will boost your energy level. Sitting for extended periods of time may also make you feel anxious or depressed.

6. Run a quick errand.

Visit your bank or post office and you will also feel good checking something off your “to do” list. This will help you feel that you in control of your life.

7. Eat healthy, nutritious snacks.

It’s tempting to resort to chocolate, cookies, or coffee in a crunch, but this will have a short term effect. Instead, reach for berries, spinach, black beans, or peppers. Salad or a fruit smoothie will also help you get over the mid-afternoon slump and help you regain energy.

Featured photo credit: I’m so tired! / Gwen Quinlan via flickr.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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