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Last Updated on January 11, 2021

Feel Like Your Brain Not Working? You Need To De-stress

Feel Like Your Brain Not Working? You Need To De-stress

Have you ever sat down to complete a task or tried to focus at work and you felt so overwhelmed you just couldn’t get it together? Have you ever felt that your stress levels were at an all-time high and you felt like your mind is scattered and foggy? Have you ever felt constantly exhausted, irritable, distracted, and unhappy overall? Then you probably are suffering from something called brain fog.

The good news is you won’t suffer from this forever. There are many natural ways you can rid yourself of this debilitating condition and get yourself back to a happier you.

Symptoms of Brain Fog

  • Inability to focus
  • Processing information at a slower pace
  • Memory is poor
  • Feelings of grogginess and confusion
  • Anxiety

Keep in mind that brain fog typically tends to worsen when you are feeling stressed, worried, rushed and dealing with too much information at once. Here are 4 ways to de-stress and get rid of brain fog:

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1. Get more sleep

When suffering from brain fog, it may be difficult to shut your brain off at night. You may find yourself lying in bed for hours before finally drifting off to sleep, and when you do fall asleep, you may find that you’re unable to sleep through the night without waking up a few times.

There are quite a few ways that you can unwind prior to getting into bed so you’re able to relax and fall asleep much easier. For example, if you start reading before bed, it sends a signal to your body and mind that it’s soon time to sleep. Or, if you take a warm bath before bed, your body recognizes that the day is coming to a close and it’s time to relax.

Also, try listening to calming music in conjunction with some stretching and relaxation exercises. The whole point of having a pre-sleep routine is to prep your mind and body for sleep. Figure out when you want to be in bed by and then set aside 30-60 minutes for your pre-sleep time.

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2. Get moving

When suffering from brain fog, your brain is unable to get the nutrients and oxygen that it needs to function properly. It boils down to a circulation issue, which can be caused by not getting enough exercise, or having a somewhat sedentary lifestyle. By getting regular exercise, your neural connections increase, and your hormones balance out. Numerous studies have shown that one of the most crucial things you can do for your brain is to get up and start moving around. When we find ourselves stuck in brain fog, we may want to just crawl into bed and sleep away our stresses.

Get out and experience nature. Take a walk, ride a bike, and link up with a friend to join you. Having a workout buddy is a nice little trick to pick up a daily habit. The clarity you feel afterward will be such a relief.

3. Keep a journal

Keeping a journal is extremely beneficial for a number of reasons. You don’t need to just journal at the end of the day before bed. Carry it with you throughout the day. When you’re feeling overwhelmed, have a random thought that is bothering you, make a point to write it down, regardless of what time of day it is.

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In addition, keep track of the foods you’re eating, your daily activities, and your sleep patterns. It may seem a little time consuming, but by the process of elimination, you may begin to notice a pattern that triggers your brain fog.

Either way, sometimes the best way to get out your thoughts is to see them down on paper. Keeping thoughts in your head that cause you any type of mental and emotional discomfort is not healthy.

4. Meditate

Meditation is good for the mind, body, and soul. When a person meditates, the body produces less of those so-called stress hormones, better known as cortisol and adrenaline and this increases the neurotransmitters. Regular meditation is one of the most powerful activities to improve overall health.

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Start out practicing for five minutes a day until you’re able to practice for 20 to 30 minutes morning and evening. However, if you can’t dedicate that much time during your day, 10 minutes a day will make a significant difference.

Stress can cause you to feel overwhelmed, depressed, and anxious. It can make getting out of bed almost unbearable some days. The good news is that there are many natural ways you can reduce your stress and regain control over your mental wellbeing.

Using the above tips to get rid of brain fog reduces stress and helps us regain normal cognitive abilities like mental clarity, memory, and concentration. Get started today to get yourself back to a better and healthier you.

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Erica Wagner

Erica is a passionate writer who shares inspiring ideas and lifestyle tips on Lifehack.

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Last Updated on April 30, 2021

How to Stay Awake at Work Without Caffeine

How to Stay Awake at Work Without Caffeine

Coffee is a way of life for many employees. Caffeine gives them the boost they need to help them get through the day. But as we know, like sugar highs, eventually the caffeine boosts wear off. The million-dollar question at the office for many people should be googling is, “how to stay awake at work without caffeine?”

According to Gallup, a staggering 85% of workers are “not engaged” at work.[1] That means the majority of the workforce around the world view their work negatively or are doing the minimum required to keep their jobs. As a result, it should come as no surprise that people are getting tired at the office.

Perhaps, you’re like one of my clients. Every morning he starts off his day like many people all over the world. He heads into the kitchen, pops in a capsule in his Nespresso machine, and then sits in front of the TV while sipping his gourmet coffee. Then, throughout the day, he’ll have one or two more cups, especially if the Sandman is visiting.

According to The National Safety Council, 43% of workers are sleep-deprived so it’s not uncommon to see people with a cup of joe on their desk.[2] Add in the meetings that seem to drag on and the hours we spend in front of a computer screen and the battle for our focus is very real.

Caffeine has become the drug of choice for millions. People use coffee to jolt themselves back into focus. Starbucks has even made coffee hip and cool, not to mention pricey. But that doesn’t mean it’s good for us. Thankfully, there are better, healthier ways to stay awake.

Here are some tips on how to stay awake at work without coffee.

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1. H2O

We all know the importance of drinking water. What most people don’t realize is the effect it can have on our focus and productivity. If you’ve ever been on a 6-hour plane ride or longer, upon landing, your body feels heavy. The reason is dehydration. The adrenaline from the excitement of heading to Disneyland with our family can mask our lethargy for only so long. Once it wears off, our body will feel it.

The same thing happens at the office. The more dehydrated our body is the worse its functions. Headaches are largely linked to dehydration. Hydrating our body has numerous health benefits that are relatively unseen including the elimination of toxins from our bloodstream, improved digestion, lubrication of our joints and eyes, and increased concentration.

Just how much water should we be drinking? According to The U.S. National Academies of Sciences, Engineering, and Medicine, women should drink about 2.7 liters a day, while men should drink about 3.7 liters.[3]

Despite knowing we should drink more water, many people don’t. Why is that? Simply put—boredom. It’s lacking in taste. Coca-Cola, Mountain Dew, or Monster Energy are what people turn to instead. It doesn’t hurt that they have caffeine in them either, giving them a double shot of energy in the form of sugar and caffeine.

How do we combat this? Easy, by making water “cool.” Liven up your water by adding ice cubes made out of 100% fruit juice or add wedges of fruits to your water infusing them with a hint of your favorite flavors.

Suggestion: Download an app or set up alarms to notify you throughout the day to drink water. Your body will thank you.

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2. Good Night’s Sleep

Like water, this should go without saying. It should, but with 43% of workers being sleep-deprived, it needs to be said, over and over again. Too many people shortchange their sleep because of work or fun.

For most people, there’s just not enough time in the day to do everything they want to. Burning the midnight oil before a big presentation or project is understandable but long-term, our body and performance will suffer if we push our body too hard.

A few years ago, the WSJ coined the term “sleepless elite,” referring to a small group of people that only need a short amount of sleep every night. Scientists estimate they make up only about 1% of the population.[4] You might be one of them. Only you know how effective you can be on a few hours of sleep. I’m not one of them, and chances are likely you aren’t either. I’ve only ever met one person who fit the bill, but the impact it is having on their body is still unknown.

We are all unique. Each of our bodies functions slightly differently, but for most people, seven to eight hours a day is needed for optimum performance. But it’s not just about quantity but also quality, which is why it’s important to have a 30-minute cool-down before getting into bed.

Turn off all screens. If possible, switch to yellow light. If not, simply turn down the lights. Turn off notifications on your phone. Do everything you can to make your environment conducive to sleep. Finally, reading a chapter or two in a good book to make yourself sleepy is a great way to get ready for bed. Doing these simple things will dramatically improve the quality of your sleep.

Suggestion: Create a daily cool-down routine to ensure the quality of your sleep.

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3. 80% Rule

In Japan, there’s an expression, “8 bun me,” which refers to eating until you’re 80% full. It’s actually a stroke of genius, especially for those looking to get more done at work. Knowing how to stay awake at work without caffeine is a real challenge for many people, but adjusting your diet is a great place to start.

When I first moved to Japan, I often found meals to be much smaller than those in America. I’m not going to lie, it bugged me at first. I found myself still hungry after lunch. Over time though, my body adjusted.

The problem with a full stomach is that it pulls blood away from our brain, which is why many people feel sleepy after lunch. Not feeling full after lunch will allow you to operate at a higher level at the office.

Most of us have been taught to have a light breakfast, a more robust lunch, and a big meal for dinner. Ironically, it should be the other way around. The problem is a big meal for dinner is something most people don’t want to change. Therefore, we should go to work on the other two meals.

For many people in the West, breakfast consists of a banana, cereal, or peanut butter and jelly sandwich. So, by the time lunch rolls around, it’s not surprising they’re hungry. The large lunch leads them to be sleepy in the afternoon. Instead, consider having a more substantial breakfast that will see you through the day. That way, lunchtime can be nothing more than a snack, allowing your mind to stay sharp until you finish up for the day.

Suggestion: A few small changes in your diet can lead to improved productivity at the office.

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4. Breathing

Breathing is another undervalued technique to boosting our performance. Patrick McKeown’s The Oxygen Advantage, James Nestor’s Breath: The New Science of a Lost Art, and Wim Hof’s The Wim Hof Method: Activate Your Full Human Potential all delve into the power of breathing and oxygen.

Brendon Burchard, the bestselling author of Life’s Golden Ticket: A Story About Second Chances and the creator of High-Performance Academy, says, “I don’t hope to have energy. I generate energy.” He does this through a series of breathing and physical exercises and it’s remarkable how effective these are in helping us boost performance.

Suggestion: Take the time to learn how to breathe as it can an effective way to boost energy or relax your body.

5. Reward Your Body

Another long-term solution to help us stay awake at work is by rewarding our bodies. Our bodies work hard for us. The daily grind can take its toll on our bodies over time, which is why it’s critical to reward our bodies.

Massages are an excellent way to reduce pain and muscle soreness while improving blood flow and reducing blood pressure. Nice warm baths can also achieve similar results. Massages and baths help battle insomnia, reduce injuries and anxiety, help with joint pain, and much more.[5][6]

Suggestion: Schedule regular massages into your month.

Bottom Line

Learning how to stay awake at work is a real challenge for millions of people the world over. Many turn to caffeine in the form of coffee to give them the boost they need, but it’s a short-term solution for a long-term problem. Instead, we should focus on changing a few of our daily habits. The results will astound you and with any luck, you’ll be able to kiss the caffeine habit goodbye.

More Tips on How to Stay Awake at Work

Featured photo credit: Ilya Pavlov via unsplash.com

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