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5 Sources Of Fatigue And How To Fight Against Them

5 Sources Of Fatigue And How To Fight Against Them

Have you ever felt extreme tiredness to the point that you feel unable to function? Are you bordering on exhaustion rather than feeling a little ‘low?’ Feel like your mental and physical capacity is suffering? Well you may unknowingly be suffering from fatigue and it’s about time you do something about it.

Millions out there are struggling to get up and out in the morning and feel the effects lasting throughout the day, most notably at work where we feel like the lack of mental and physical capability is stealing our productivity. So what to do then?

Below are the five common causes of fatigue and ways to tackle them so you can be more productive, maintain razor-sharp focus and have bags full of energy throughout the day.

Like everything in life there is a cause and effect and fatigue is no different. There are both physical and mental symptoms of fatigue, which can frustrate you if you don’t know how and why they are occurring. Whether it be stress levels, nutrient deficiencies or lack of self worth, fatigue is out to stop you in your tracks so it’s time you understand what can be done about it.

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What does mental fatigue feel like?

A lock of focus, the inability to concentrate for long periods, a wandering mind, and lack of creativity is what mental fatigue feels like. Once the brain is clear on what it has to do and the mind isn’t playing tricks on you, you will find that your focus improves, and your motivation is back.

And what about physical fatigue?

Struggling to get out of bed, always feeling like you want to sit down, lacking drive and energy to do the things you love are all signs of physical fatigue. If your brain isn’t functioning then the body will start to shut down too. Your brain’s primary role is to keep you safe and sound and is more concerned with surviving than thriving so your body won’t be allowed the energy to perform everyday tasks. So on to the five main sources of fatigue…

1. Lack of sleep

Lack of sleep is too common nowadays. It can start off with a few late nights and before you know it months have passed and you haven’t been able to remember the last decent night’s sleep you’ve had. During sleep your brain and muscles go in to repair mode. Hormonal and metabolic changes take place and your cells get a chance to regenerate. Sleeping helps improve your mood, energy and vitality in both the short and long term.

Here are my top three supplements to help you get a peaceful night’s sleep:

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1. Melatonin. Melatonin is a hormone produced in the brain which regulates your sleep cycle.

2. Valerian root. Got a lot on your mind which is causing you to keep awake at night? Well this supplement will help reduce anxiety and help you relax so you can get great sleep.

3. Magnesium. Studies show most of the population lack magnesium. In order to help your muscles relax and calm your nerves take this mineral daily.

2. Stress

Yes I went there! I said the ‘s’ word. You’ve got stress bombarding you from all angles and your adrenal glands are not happy about it. The walnut-sized glands sit on top of your kidneys and their role is to manage stress levels. Be careful how you treat them as they can only take so much damage. When you are suffering from fatigue you can be sure that your adrenals are crying out for help. Overworked adrenals lessen your ability to conceive, maintain energy and perform sexually as well as maintaining sugar levels and reducing inflammation.

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How to manage stress? Start by not taking life too seriously. Stress is only your perception of what’s going on around you so the minute you realize life isn’t as bad as you make it out to be then that will help you on your way to reducing your stress levels.

3. Spending too long working out

Over the years as a fitness and well-being professional, I have seen people slave out in the gym for hours on end. I get that if you want to have your dream physique you’ve got to work hard in creating it but there is a difference between working hard and working smart. Studies by researchers show that after 45 minutes your testosterone levels drop and your cortisol levels rise which is what you don’t want considering you are looking to drop your stress levels. In reality most of us spend too long in the gym doing things that aren’t relevant to our workout. Focus on getting quality work done within the 45-minute mark. Otherwise you are placing unnecessary stress on your body and will find it harder to recover increasing your chance of fatiguing.

4. Dehydration

Considering you are a minimum of 70% water, don’t you think it would be helpful to keep up your water intake throughout the day? A lot of the time exhaustion is actually dehydration in disguise. We don’t consume near enough water as we need leaving us feeling tired, lethargic and heading for the nearest coffee machine. Your cells, just like your car need the right liquid to work so make regular stops to the gas station to get you feeling full of beans again.

How much water should you be drinking? In his book, Your Body’s Many Cries for Water, the leading figure in hydration, Dr. F. Batmanghelidj, recommends one liter of water per 50 pounds of body weight. I would stick to that great advice as I’ve personally seen great results off the back!

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5. Too much caffeine

This point follows on perfectly from point #4. Coffee is the most addictive drug on the planet and its high caffeine content is the cause of fatigue in most people but instead we overload thinking we are dealing with fatigue. Too much of the stuff causes the adrenal glands to overwork and feelings of tiredness and lethargy start to kick in. Its addictive qualities will have you reaching for a cuppa every time you’re feeling a little low but be warned if you’re overloading on caffeine and have a toxic diet. Expect negative effects on quality of life.

There you have it, a clear guide to what is causing fatigue and knowing what you now know you can get on with building the right strategy that fits your life to make sure you can enjoy it without feeling tired, drained and demotivated.

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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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