“What you wear can influence your thinking and negotiating skills, and even hormone levels and heart rate” – Matthew Hutson
We all know that the way we dress speaks a lot about our personality, but as the years pass, numerous scientific studies have shown that what we wear also affects the way we think and behave. Even though these researches are mainly small, due to a great number of them, the first results mostly show that we actually feel different while wearing different types of clothes.
Some clothes make us feel more confident and more creative, other types of clothes makes us feel physically stronger and finally, a certain type of clothing makes people consider us more intelligent, unique and/or rebellious.Advertising
Clothing affects your self-confidence
According to a paper from Social Psychological and Personality Science, a certain number of subjects were instructed to wear casual clothing and formal clothing before taking intellectual tests. Those wearing formal clothing performed much better in the given tasks, especially when it comes to creative and organizational tasks, which confirmed higher creativity capabilities. So, next time you are facing a demanding task at work, make sure that you dress up, as it will make you feel more confident and focused.
Communication and clothing
Another important aspect of your character that it is affected by clothing is communication. In a study reported by the Journal of Experimental Psychology, subjects were required to wear formal and informal clothing in negotiation meetings. Those who wore business suits performed much better, as they assorted dominance over the person with whom they were negotiating.
On the other hand, those wearing informal clothes, sweatpants to be precise, had much lower testosterone levels and had lower scores when it came to persuasion skills. So, next time you are negotiating for a business deal, make sure that you suit up.Advertising
Attention and clothing
An interesting research published in the Journal of Experimental Social Psychology back in 2012, showed a higher level of concentration with people who were told that they are wearing a doctor’s white coat. The study participants wore a painter’s smock, whereas others wore doctor’s coats. The ones dressed in doctor’s coats displayed incredibly higher results in attention demanding tasks. So, next time you are lacking focus, simply put on a doctor’s coat and immerse yourself in that concentration demanding task.
Effects of color on physical performance
The color of your clothes is not something you would expect to be affecting your physical or mental performance, however, two different researches showcase the effects of color on people’s physical and mental performance. The first study was published by the Journal of Sport and Exercise Psychology where the sportsmen were dressed in red and blue sport shirts. Those wearing red performed much better when it came to lifting weights before combat sparring.
Another important effect of the color red was that the heart rate of the participants wearing it was higher during the whole training process. Even though those wearing red sport shirts were more aggressive, it did not bring them more victories during combat practice.Advertising
Clothing and breaking the social norms
This study is particularly interesting, as it is dedicated to those who decided to break the rules of what they are expected to wear. We are all familiar with different social norms and respective dress codes followed by people in certain institutions. For example, when we think of a stock broker, we imagine a man wearing a suit; when we think of a surgeon, we imagine a man in scrubs, etc. However, according to several experiments published in the Journal of Consumer Research, breaking the expected dress code slightly can improve how you are perceived by the crowd.
According to the article, a man attending a black-tie affair, courageously decided to show up with a red tie. The results were astonishing, as people viewed this individual as someone who has a higher status and who is more capable and successful in all aspects of life. He was perceived as someone who is very confident and breaking the dress code brought about positive opinions. Another very interesting scenario was a professor in red Converse sneakers, who captivated the audience more easily as they valued his uniqueness.
The later interviewed audience revealed that the man was considered more intelligent and much more competent throughout the lecture. These examples clearly show that it’s possible to show your rebellious character by going against the established rules a little bit. But don’t overdo it, as it can seriously backfire.Advertising
Even though our clothing style greatly affects the way we behave and think, the smell is equally important. Some clothing items are easy to deal with, whereas others can be quite difficult to clean. The part of our wardrobe that causes the most problems are the shoes, but there are numerous creative ways to reduce the odor they give off. As published in an article on livescience, scents greatly affect the way we think and behave, so keep that in mind when dressing for a certain occasion. It’s equally important that you look good and that your clothes smell nice.
The aforementioned studies show how important dressing actually is. When you are getting ready for the next business meeting, keep in mind that your clothes actually say much more about you than you might think.
Published on November 14, 2018
Why You Suffer from Constant Fatigue and How to Deal with It
With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.
For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.
In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.
Table of Contents
Why Am I Feeling Fatigued?
Fatigue is extreme tiredness resulting from mental or physical exertion or illness. It is a reduction in the efficiency of a muscle or organ after prolonged activity.
It can affect anyone, and most adults will experience fatigue at some point in their life.
For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.
Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation.
Symptoms of Fatigue
Fatigue can cause a vast range of physical, mental and emotional symptoms including:
- chronic tiredness, exhaustion or sleepiness
- mental blocks
- lack of motivation
- muscle weakness
- slowed reflexes and responses
- impaired decision-making and judgement
- moodiness, such as irritability
- impaired hand-to-eye coordination
- reduced immune system function
- blurry vision
- short-term memory problems
- poor concentration
- reduced ability to pay attention to the situation at hand
Causes of Fatigue
The wide range of causes that can trigger fatigue include:
- Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
- Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue. Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
- Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
- Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.
Fatigue can also be caused by a number of factors working in combination.
Medical Causes of Fatigue
If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.
Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:
Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.
Having anemia may make you feel tired and weak.
There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.
Chronic Fatigue Syndrome (CFS)
Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.
This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.
Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.
Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.
Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.
An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.
Lifestyle-Related Causes of Fatigue
Common lifestyle factors that can cause fatigue include:
- Lack of sleep
- Too much sleep
- Alcohol and drugs
- Sleep disturbances
- Lack of regular exercise and sedentary behaviour
- Poor diet
Workplace-Related Causes of Fatigue
Common workplace issues that can cause fatigue include:
- Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
- Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone.
- Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
- Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.
Psychological Causes of Fatigue
Psychological factors are present in many cases of extreme tiredness and fatigue. These may include:
- Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
- Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
- Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.
How to Tackle Constant Fatigue
Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.
1. Tell The Truth
Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.
To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.
Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.
The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.
One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:
- How you feel
- What time of day it is
- What may have contributed to your fatigue
- How your mind and body reacts
This analysis may help you identify, understand and then eliminate very specific causes.
2. Reduce Your Commitments
When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.
If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.
When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time. This creates more stress and can affect your decision making ability.
Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.
3. Get Clear On Your Priorities
If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.
Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.
If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.
Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.
Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.
4. Express More Gratitude
Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.
It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.
Try starting a gratitude journal or just note down 3 things you’re grateful for every day.
5. Focus On Yourself
Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).
There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.
But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us. Which can make us more fatigued.
We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.
6. Set Aside Rest and Recovery Time
Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.
Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.
The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.
Can you free yourself up completely from work and personal obligations to just rest and recover?
7. Take a Power Nap
When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.
Napping can improve learning, memory and boost your energy levels quickly.
This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day
8. Take More Exercise
The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.
Find something that fits into your life, be that walking, going to the gym, running or swimming.
The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.
You could also walk more which will help clear your head and shift your focus away from stressful thoughts.
9. Get More Quality Sleep
To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters.
Your body needs sleep to recharge. Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.
My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep.
10. Improve Your Diet
Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.
Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.
On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.
To keep energy up and steady, it’s a good idea to limit refined sugar and starches.
Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.
11. Manage Your Stress Levels
Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.
When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time.
Identifying the causes of stress and then tackling the problems should be a priority.
My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.
12. Get Hydrated
Sometimes we can be so busy that we forget to keep ourselves fully hydrated.
Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.
If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.
The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.
The Bottom Line
These 12 tips can help you reduce your tiredness and feeling of fatigue. Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.
If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.
Featured photo credit: Annie Spratt via unsplash.com