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

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

Trending in Smartcut

1 How Not to Feel Overwhelmed at Work & Take Control of Your Day 2 How to Start Delegating Tasks Effectively (Step-by-Step Guide) 3 27 Strategies to Achieve Your Goals Fast 4 A Complete Guide to Goal Setting for Personal Success 5 22 Best Habit Tracking Apps You Need in 2020

Read Next

Advertising
Advertising
Advertising

Last Updated on October 22, 2020

2 Transformational Ways to Spark Your Creative Energy

2 Transformational Ways to Spark Your Creative Energy

Good things come in twos: Peanut butter and jelly, Day and night, Fred Astaire and Ginger Rogers. The same is true for what sparks our creative energy: our thoughts and actions.

Creativity is an inside job as much as it is about a conducive schedule, physical environment, and supportive behaviors. By establishing the right internal and external landscape, creativity can blossom from the abstract to the concrete and we can have fun along the way.

Sparking creativity is all about setting up the right conditions so a spark is ignited and sustained. The sparks don’t fizzle out. They are allowed to grow and ripen.

Think of a garden. Intention alone will not produce the delicious red tomato nor will the readiest seed. That seed needs attention at its nascent stage and as it grows a stalk and produces fruit. If we want to enjoy more than one fruit, we keep at it, cultivating the plant and reaping multiple harvests.

Creativity lives in each of us like seeds in the earth or encapsulated in a nut. Seeds of ideas, concepts, designs, stories, images, and even ways of communicating that surprise and delight await activation.

By sparking our creative energy, we activate these unique seeds. Like snowflakes, they are of a moment and always without a match. The smallest sparks encourage even the smallest, most dormant seeds to sprout.

The good news is that our creative energy wishes to be sparked—to be invited to play. It wants to be our regular playmate.

Advertising

1. Be Childlike in Your Thoughts, Attitudes, and Approach

Being childlike in our thoughts, attitudes, and approach is an easy way to internally have our thoughts be gracious prolific gardeners to our creative energy. If we want it to come out and play and hang around as our regular companion, then let’s return to our 5-year-old selves.

Our childhood selves are naturally curious. We still have that curiosity! All we have to do is remind ourselves to get curious. We can do that by simply observing and being with what is in front of us instead of making up a story about what won’t work or why something can’t be done. So, it’s about cultivating curiosity instead of jumping into judgment.

Move Your Inner Judge to the Sidelines

When we get curious, creativity percolates and, ultimately, takes its place in the world. To give a hand in choosing curiosity over judgment, we can move the judge that also lives inside us to the sidelines. The judge squashes our creative urges, even when they are as small as sharing a point of view. It’s that pesky voice that causes us to doubt ourselves or worry about what others will think.

The judge is also risk-averse. The judge likes things to stay the same. Change makes the judge nervous.

Creativity is all about risk and changing things up. It needs risk, even failure, to be its naturally innovative, dynamic, impactful self. The judge likes to convince us failure is something to be avoided at all costs.

To move the judge to the sidelines and let curiosity reign, we can pay attention to who we are in conversation with and who is calling the shots.

Is it the voice of fear, doubt, or anxiety (the inner-critic—the judge’s boss)? Or is it the voice of wisdom, courage, strength, and non-attachment, and of course curiosity (the inner-leader)?

Advertising

We can easily tell the difference by how each makes us feel. The inner-critic depletes and slows us down, putting roadblocks in the way. The inner-leader energizes and a natural rhythm develops.

It’s all about who we spend time with. If we wish to exercise, we will seek out our friends who go to the gym or hike. If we want to lose some weight, we will opt to eat dinner with someone who prefers a healthy spot over fast food.

After getting curious, we can honor what our curiosity prompts us to do. The spark can do its job and a fire starts to glow when commitment enters. Our childhood selves were fully committed to being creative. That level of commitment is still something we are very capable of exercising!!

Again, we need to let go of the judge. We can ask ourselves, what do we want to commit to—negativity that depletes our creative energy, depth, and output, or the understanding that our thoughts and attitudes matter and that right thoughts and attitudes are the sparks that really let our creativity come alive?

Learn to Recall Your Childhood Self

To get in touch with that unabashedly committed childhood self, recall your childhood self. If you have a picture, pull one out. Keep it around so you can remember to activate that innate creative nature that was prominent then and wants to be prominent now and always.

Soak in the essence of that being. Commit to their commitment to brave and dogged trial and error because it is yours as well. You are that person.

Remember how tenacious you were when you wanted to build that sandcastle. You kept at it as the waves came in. You built with fury or reconfigured the walls. Also, remember that there was a willingness to fail since you were as invested in the process as well as the outcome—but less with the outcome. You were willing to experiment and start again. There was vitality—the main lifeline of your creative energy—instead of a rigid attachment.

Advertising

When you notice you are in conversation with your inner-critic or being held back by it, simply acknowledge, name it, and then switch to your inner-leader by taking a few good deep belly breaths, rubbing two fingertips together, or listening to ambient sounds in the background.

Physical movements shift our negative thoughts over to the positive domain of the inner-leader. As our judge continues to sit on the sidelines, our ability to quiet the inner-critic becomes stronger. We taste freedom. A simple taste emboldens us to say no again to the judge and yes to what makes our hearts and spirits sing—our creativity.

We begin to spark creativity to the point it no longer needs to be invited to play. It becomes our regular playmate—the younger sibling or the kid next door ready to have some fun, maybe even make some mischief by shaking things up.

When we align with our inner-leader and think and act from its promptings, creativity flows up and out with ease, as it needs to!

Letting those initial sparks generate a creativity fire that keeps burning is something we can all do! That’s the inside job.

2. Listen to Your Inner Leaders of Creative Energy

If we listen, our inner-leaders will let us know just what we need to set-up and do in our physical world to maximize that gorgeous, hungry creativity we now have flowing freely in us.

The seed has been unlocked! So, now what?

Advertising

To enable our creative energy to take its form and place outside of us, there needs to be spaciousness! Spaciousness in our physical worlds impacts our internal one. It lets the voice of the inner-leader be heard. It lets creativity have room to be sparked and acted upon.

With a little discipline, we can easily create spaciousness in our daily lives—spaciousness that will spark our creativity and let it take shape.

So, no matter who you are and what conditions help your creativity thrive, check-out these easy-to-implement basic suggestions:

  • Reduce or eliminate multi-tasking.
  • Say yes to what matters and what aligns with your big values and goals.
  • Say no to all else.
  • Say no again.
  • Schedule time in your calendar as you do with other things in your life to just be, to ponder, to let ideas percolate, and to create.
  • Spend time doing the things that bring out your creative energy. It could be walking, singing, or simply looking out the window.
  • Meditate.
  • Breathe—long breaths in and long breaths out through the nose.
  • Invite your body and heart into your experiences so your mind is a part of you and not all of you.
  • Try a new thing to spark your creativity. If you spend time running, try a different route. If running feels stale, cruise around a museum, or go for a bike ride.
  • Play a game. Indoors out or outside. Think of what makes you happy that you haven’t done in a while. Is it a physical game like badminton or cards? Maybe it’s storytelling? Play is creative, and it sparks the creative energy, too.
  • Spend time in the places that bring out your creativity. What spot in your home could be your spot for entering into that mode? Do you need to get out? Maybe a park bench is the right spot, with a book of poetry, or even nothing at all.
  • Spend time in nature. Nature brings us to a place of calm and awe and through that our creativity is easily sparked.

Final Thoughts

These are all habits—habits of mind and habits of doing. Experiment with what works for you. Have fun. If you give even 50% to altering your thoughts and actions, then you will begin to spark your creativity. It takes a lot of curiosity and commitment, but it can definitely be done.

Our innate creative energy is a deep source of all that we seek—joy, connection, renewal. It deserves and looks forward to the changes you will make that will let sparks fly and ignite!

More Tips to Spark Your Creative Energy

Featured photo credit: Kelly Sikkema via unsplash.com

Read Next