Advertising
Advertising

Signs of Mental Fatigue And How to Overcome It

Signs of Mental Fatigue And How to Overcome It

Have you noticed that mental fatigue can bring out an entirely different personality? It’s like that Snicker’s commercial with the tagline, “You’re not you when you’re hungry.”

Just as our physical energy is limited, so too do we have a limited amount of mental stamina. Most people think about managing their time to some degree, but they think less about the even scarcer resource that we possess: our mental energy.

We all have a finite amount of energy each day, and the brain uses a whopping 20% of that in order to function.

Imagine that your mind was a battery pack. When your mind is full of energy and vitality, the battery pack is full. But when you notice that you are tired, incapable of focusing, and quick to react instinctively, your battery needs a charge.

In this article, I will cover the signs of mental fatigue and what you can do to fight against it.

Signs of Mental Fatigue

The first two signs of mental fatigue are more obvious: feeling sleepy or unfocused naturally alert us to the fact that we are mentally fatigued.

But the third, and perhaps more consequential issue, often goes unnoticed as a key sign of drained mental fortitude.

When your brain gets low on energy, the prefrontal cortex (PFC) essentially goes offline. The PFC is the more recently evolved, rational part of the brain that is responsible for overriding your emotional instincts where necessary. So if you’ve noticed that you easily give into cravings, snap at a friend or loved one, or honk in traffic, it is quite possible that your PFC isn’t functioning properly.

Advertising

Mental fatigue, in a sense, causes a self-induced lobotomy.

5 Remedies for Mental Fatigue

We all have a limited amount of “happiness chemicals,” neurotransmitters like dopamine and serotonin that make us feel mentally vibrant. That’s why the drug addict can’t stay high all the time, eventually draining dopamine stores and coming down hard. Drugs are forms of synthetic energy creation that can create bursts of vitality followed by a crash.

You might’ve experienced the sugar high, caffeine rush, or alcohol buzz that at some point subsides into a depleted mental state. Caffeine, for example, blocks your adenosine (a chemical that builds up throughout the day, telling you when you’re tired) receptors in the brain, essentially masking your fatigue until it wears off and you feel even more tired.

So if drugs clearly aren’t the answer, then we are left with more organic means of achieving mental vitality:

1. Sleep

This one is pretty obvious, as everyone knows that sleep is critical for an energetic mind. But few people realize just how important sleep really is.

By getting proper quantity and quality of sleep, you’re allowing your brain to remove harmful toxins that build up throughout the day as a byproduct of its activity. Furthermore, the brain is consolidating memories and processing emotions in ways that help you operate at your best during waking hours.

To maximize your sleep, it helps to keep a regular schedule, rest in a dark and cool room, eliminate external sounds, and avoid screens before bed. I’ve written more on tips for getting a good night’s sleep here: 5 Sleep Therapy Techniques for Better Overall Health And Wellness

2. Movement

It might seem counter-intuitive that you would want to expend energy through movement in order to have more of it. But exercise is net energy positive, as it trains your body to be ready for more energetic output.

Advertising

Your brain loves rewarding you for exercise, sending bursts of adrenaline, endorphins, and other “happiness chemicals” when you run, lift, jump and dance. Furthermore, it increases what’s called brain-derived neurotrophic factor (BDNF), a protein responsible for growing and maintaining neurons.[1]

Physical activity is vital for our happiness as a species, and yet about 1 in 4 American adults don’t exercise at all.

Our problems can be explained by an evolutionary mismatch between physiology and environment. Energy was a scarce resource, and we were designed by evolution to conserve it. While the struggle for survival used to keep us fit, the modern world makes it easy to avoid expending energy; we are ironically burdened with forcing ourselves to go to the gym.

3. Nutrition

Like exercise, diet is often thought about in the context of weight loss or physical health. Its effect on your mental health is less immediately obvious.

You may have heard that your second brain lives in your gut. This “brain,” or rather the enteric nervous system, evolved half a billion years ago in the first vertebrates and perhaps even gave rise to the brain itself.

The gut is heavily integrated with the rest of your cerebral functions and contains 500 million neurons that connect to your brain via the microbiome-gut-brain axis. It also produces a shocking 95% of your serotonin and 50% of your dopamine.

About a quarter of the energy you eat will be diverted toward keeping that big, expensive brain running at optimal capacity. The inputs you choose can help determine your emotions and thoughts in each moment (thinking back to the diagram linking physiology-thoughts-emotions, food changes your chemical makeup on a physiological level, which influences your mind).

I don’t have all the answers for you here (and in many cases the research is still inconclusive), but here are 3 guiding principles for optimizing your neuronutrition:

Advertising

4. Meditation

Sitting still and training your mind with meditation can increase natural energy levels. Meditation puts your brain into a restful theta state (slower brainwaves) and takes you out of “fight or flight” mode.

In a society characterized by constant schedules and stimulation, meditation allows your mind to heal and become focused.

If you’ve never meditated before, here’re some resources to help you get started:

5. Environment

It’s not just how we use our energy that matters, but also how we are interacting with the world. Your environment includes the community you spend time with, your living situation, and essentially anything you spend time interacting with throughout the day.

You may have heard the refrain: “Where attention goes, energy flows and life grows.” Wherever you place, your attention not only shapes your mind (neuroplasticity) but also determines where you expend energy.

Sadly, we live in a world in which most people’s energy gets diverted into a wide variety of short-term gratifications, including targeted ads, video games, pornography, social media, and YouTube videos of kids opening up presents.[2] That’s the information that’s populating their brains and shaping their desires, and that’s where they’re spending their energy.

Furthermore, if you’re spending time with people and doing things that you don’t like, it’s very likely that they are sucking up precious energy. Conversely, spending time around cheerful and positive people can be a net energy gain, as their enthusiasm for life rubs off on you.

You might also look at your interactions with nature. Do you spend time getting a healthy amount of fresh air and sunlight? Do you expose yourself to novel landscapes, or remain fixed in the same room or office?

Advertising

Small differences in setting can have a big impact on your mental energy.

Upgrading Your Battery

By addressing the above 5 areas of your life, you’ll keep your mental fatigue to a minimum. You might even feel a “natural high” that results from ideal living conditions.

Not only will your personal mental battery last longer, but it will get metaphorically upgrade from AA batteries to a full on 80-volt battery pack.

In addition to adding something that might be missing from your mental wellness plan, you might also consider eliminating or minimizing anything that is draining your energy battery. By plugging the holes in your battery pack where energy is seeping out, you’ll find that mental fatigue takes longer to set in.

Some examples of wasted energy might include toxic relationships, drug addictions, unhealthy foods, overly-stressful work, negative thoughts, and parking tickets. Rather than ruminating on the negative parts of your life, start focusing your attention (and therefore energy) on the joys, no matter how small.

Energy is limited, like money. Hopefully I’ve provided some helpful strategies for reducing mental fatigue and getting your mental energy headed in the right direction.

More About Mental Fatigue

Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Liam McClintock

Founder of FitMind, Corporate Mental Wellness

5 Sleep Therapy Techniques for Better Overall Health And Wellness Signs of Mental Fatigue And How to Overcome It

Trending in Smartcut

1 10 Effective Ways To Make You a Fast Learner 2 8 Time Management Strategies for Busy People 3 50 LinkedIn Influencers To Follow, No Matter Your Industry 4 How to Break Bad Habits (The Only Effective Way) 5 15 Daily Rituals of Highly Successful People

Read Next

Advertising
Advertising
Advertising

Last Updated on June 1, 2021

7 Signs That You’re Way Too Busy (And Need to Change That)

7 Signs That You’re Way Too Busy (And Need to Change That)

“Busy” used to be a fair description of the typical schedule. More and more, though, “busy” simply doesn’t cut it.

“Busy” has been replaced with “too busy”, “far too busy”, or “absolutely buried.” It’s true that being productive often means being busy…but it’s only true up to a point.

As you likely know from personal experience, you can become so busy that you reach a tipping point…a point where your life tips over and falls apart because you can no longer withstand the weight of your commitments.

Once you’ve reached that point, it becomes fairly obvious that you’ve over-committed yourself.

Advertising

The trick, though, is to recognize the signs of “too busy” before you reach that tipping point. A little self-assessment and some proactive schedule-thinning can prevent you from having that meltdown.

To help you in that self-assessment, here are 7 signs that you’re way too busy:

1. You Can’t Remember the Last Time You Took a Day Off

Occasional periods of rest are not unproductive, they are essential to productivity. Extended periods of non-stop activity result in fatigue, and fatigue results in lower-quality output. As Sydney J. Harris once said,

“The time to relax is when you don’t have time for it.”

2. Those Closest to You Have Stopped Asking for Your Time

Why? They simply know that you have no time to give them. Your loved ones will be persistent for a long time, but once you reach the point where they’ve stopped asking, you’ve reached a dangerous level of busy.

3. Activities like Eating Are Always Done in Tandem with Other Tasks

If you constantly find yourself using meal times, car rides, etc. as times to catch up on emails, phone calls, or calendar readjustments, it’s time to lighten the load.

It’s one thing to use your time efficiently. It’s a whole different ballgame, though, when you have so little time that you can’t even focus on feeding yourself.

4. You’re Consistently More Tired When You Get up in the Morning Than You Are When You Go to Bed

One of the surest signs of an overloaded schedule is morning fatigue. This is a good indication that you’ve not rested well during the night, which is a good sign that you’ve got way too much on your mind.

Advertising

If you’ve got so much to do that you can’t even shut your mind down when you’re laying in bed, you’re too busy.

5. The Most Exercise You Get Is Sprinting from One Commitment to the Next

It’s proven that exercise promotes healthy lives. If you don’t care about that, that’s one thing. If you’d like to exercise, though, but you just don’t have time for it, you’re too busy.

If the closest thing you get to exercise is running from your office to your car because you’re late for your ninth appointment of the day, it’s time to slow down.

Try these 5 Ways to Find Time for Exercise.

Advertising

6. You Dread Getting up in the Morning

If your days are so crammed full that you literally dread even starting them, you’re too busy. A new day should hold at least a small level of refreshment and excitement. Scale back until you find that place again.

7. “Survival Mode” Is Your Only Mode

If you can’t remember what it feels like to be ahead of schedule, or at least “caught up”, you’re too busy.

So, How To Get out of Busyness?

Take a look at this video:

And these articles to help you get unstuck:

Advertising

Featured photo credit: Khara Woods via unsplash.com

Read Next