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50 Extraordinary Places To Put On Your Bucket List

50 Extraordinary Places To Put On Your Bucket List

If you feel the urge to explore the most amazing places on this beautiful blue planet, but don’t know where to start, look no further! Satisfy your wanderlust by visiting these 50 unforgettable travel destinations.

1. Belize Barrier Reef Reserve System, Belize

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    Image Credit: Cute and Weird

    This amazing natural reef, second only to the Great Barrier Reef, straddles the coast of Belize. It is estimated that 90% of its inhabitants haven’t even been discovered yet.

    2. Anywhere in Alaska, USA

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      Image Credit: No-See-Um Lodge

      Anywhere you go in Alaska, you can prepare to be stunned by mother nature just showing off. Fly fishing, hunting, and hiking excursions from local lodges are some of the biggest draws for the avid outdoorsman in a state over twice the size of Texas, which also boasts over 100 volcanoes and 10,000 glaciers.

      3. M’Zab Valley, Algeria

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        Image Credit: Djamel Arabie

        Travel back in time to the 10th century home of the Ibadites, and see their five ksour (fortified cities), in the M’Zab valley.

        4. Tassili n’Ajjer National Park, Algeria

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          Image Credit: Get In Travel

          Its name means Plateau of Rivers, and this beautiful mountain range in the Algerian section of the Sahara desert is best known for ancient rock art and prehistoric sites from the Neolithic area.

          5. Tipasa, Algeria

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            Image Credit: Hello Magazine

            Not far from all the modern convenience of the Mediterranean, you can find these ancient Roman ruins of a thriving city, which include basilicas, villas, baths, fountains, avenues, and an amphitheater.

            6. Sangha Trinational, Cameroon, Central African Republic, Congo,

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              Image Credit: Environment News Science

              This gem in the Congo Basin is made up of three natural parks totaling almost 290 square miles. It is home to a large diversity of plant and animal life, most notably the Nile crocodile, goliath tigerfish, forest elephants, the critically endangered lowland gorilla, and the endangered chimpanzee.

              7. Iguazu Falls, Brazil

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                Image Credit: Found the World

                If you think that the Niagara Falls are big, you have to visit Brazil to see the 275 waterfalls that join forces to create the giant Iguazu Fall’s majestic display.

                8. Victoria Falls, Zambia

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                  Image Credit: TravelWebDir

                  Forming the border between Zambia and Zimbabwe, you will find a spectacular wonder once called “Mosi-oa-Tunya”  or “The Smoke That Thunders” by the Kololo tribe living there in the 1800s. Today, it is known as the greatest curtain of falling water in the world.

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                  9. Grand-Bassam Lagunes, Ivory Coast

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                    Image Credit: Brendan’s Adventure

                    This historic city in Côte d’Ivoire was the French colonial capital city from 1893 to 1896. The capital city moved to Bingerville after a bout of yellow fever. With portions of the city abandoned for decades, it resembles a beautiful ghost town. In 2012 it was made a UNESCO World Heritage Site.

                    10. Salar De Uyuni, Bolivia

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                      Image Credit: Found the World

                      A salt lake that freezes at night and is scorched by day, these flats harbor some of the most extreme daily temperatures in the world. The site was created when a prehistoric lake dried up and left a salty crust behind, which becomes a giant mirror when it rains.

                      11. Sea of Stars, Vaadhoo Island, Maldives

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                        Image Credit: Places to See in Your Lifetime

                        This small island in Maldives is famous for bringing the sky to earth. The phenomenon can be credited to tiny phytoplankton known as dinoflagellates that create a bioluminescence, which makes the “stars” dance through the waves.

                        12. Ashikaga Flower Park, Ashikaga, Tochigi, Japan

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                          Image Credit: Amusing Planet

                          If you love flowers and happen to be in Japan, the Ashikaga Flower Park is a must see. One wisteria tree, called “fuji” in Japan, is 100 years old.

                          13. Pamukkale, Turkey

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                            Image Credit: Deviant Art

                            As the hot, calcium-rich waters come from deep within the earth to pour over a cliff, they cool down and form white calcium into pools. This has been a popular spa since the Romans built the spa city of Hierapolis.

                            14. Wind Cathedral, Namibia

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                              Image Credit: Planet Den

                              These dunes, found in the Namibian dessert, are believed to be 60-80 million years old. They were formed by the Atlantic Ocean drifts that pushed the sands for eons. The winds constantly change their faces, moving the contours and shape of the dunes to create new masterpieces.

                              15. The Wave, Southern Utah

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                                Image Credit: National Park Tourz

                                This sandstone rock formation near the Arizona-Utah border is found on the slopes of the Coyote Buttes. It’s quite a hike to get there, but the photography opportunity is well worth the effort.

                                16. The Pearl Waterfall, Jiuzhaigou Valley, China

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                                  Image Credit: Wallpaperest

                                  The Jiuzhaigou Valley literally means “Valley of Nine Villages,” and is a beautiful nature reserve on the edge of the Tibetan Plateau known for its many waterfalls, crystal lakes, and snowy peaks.

                                  17. Kaieteur Falls, Kaieteur National Park, Guyana

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                                    Image Credit: Fronteering

                                    This unforgettable natural wonder is four times higher than the Niagara Falls. While a few other falls may beat it in height, it is rare to have its combination of height and volume of water challenged, which is why this is one of the most powerful waterfalls in the world.

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                                    18. Jacob’s Well, Wimberly, Texas

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                                      Image Credit: Planet Den

                                      Considered one of the largest underwater caves in the world, Jacob’s Well is a very popular tourist attraction and swimming hole. With a depth of 120 feet and dangerous underwater caves, it has been the scene of several diving tragedies from attempts to explore the bottom part of the well.

                                      19. Antelope Canyon, Arizona

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                                        Image Credit: Wikipedia

                                        Antelope Canyon, located on Navajo land, includes two separate slot canyon sections, called the Upper Antelope Canyon, or The Crack, and the Lower Antelope Canyon, or the Corkscrew. It was formed by flash flood waters wearing away the sandstone.

                                        20. Ice Castles in Silverthorne, Colorado

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                                          Image Credit: Globe Traveling

                                          What started as a father making an Ice Castle in his front yard for his children has turned into an annual event. Brent Christensen’s original castle was so popular that word spread quickly. Now, over 25,000 visitors come to see his castles every year.

                                          21. Pongua Falls, Vietnam

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                                            Image Credit: The Wow

                                            One of the most powerful falls in Dalat, the Ponga waterfall is as high as 131 feet and barrels down into a lake below, guaranteeing that you will hear this majestic display long before you see it.

                                            22. Devetashkata Cave, Bulgaria

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                                              Image Credit: Hand Picked Collections

                                              This natural wonder has seven different-sized holes in the ceiling, bringing in natural light to illuminate its interior. Studies show that this cave has been inhabited during almost every historical era. The earliest findings of humans were during the middle of the Early Stone Age, about 70,000 BC. This cave also houses some of the richest cultural artifacts from the Neolithic period. After visiting his marvel, it’s easy to see why it has always been a prized piece of real estate throughout history.

                                              23. Rice Field Terraces in Yunnan, China

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                                                Image Credit: National Geographic

                                                Who could have guessed that a humble grain could have had such a spectacular origin?

                                                24. Mount Roraima, Venezuela

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                                                  Image Credit: Booms Beat

                                                  This 1,300-foot mountain, once believe by the indigenous people to be the stump of a mighty tree that held all the fruits and vegetables of the world, continues to provide inspiration today. The creators of the Disney/Pixar animated movie “Up” used this mountain as their creative muse, even climbing it to gain additional insight.

                                                  25. Marble Caves, Chile Chico, Chile

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                                                    Image Credit: Atlas Obscura

                                                    Found on a remote glacial lake that spans the Chile-Argentina border, these caves are accessible only by boat. They were formed by more than 6,000 years of waves eroding away the calcium carbonate into swirling smooth stone that reflects the blue waters at differing intensities, depending on water levels and season.

                                                    26. Ice Cave in Skaftafeli, Iceland

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                                                      Image Credit: Amusing Planet

                                                      Ice caves are formed when rain and melted water on the surface of the glacier enter it through channels. The water melts a hole, and then drains toward lower elevations. This forms long, temporary caves along the edge of the glaciers.

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                                                      27. Capilano Suspension Bridge, Vancouver, British Columbia

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                                                        Image Credit: Vista Nature

                                                        If you’re afraid of heights, skip this one. To cross the Capilano Suspension Bridge, which is 460 feet long and 230 feet above the Capilano River, you will have to trust a relatively simple structure. However, the wire cable bridge is much safer than the original bridge made of hemp rope and a deck of cedar planks. This bridge has also been featured in well-known television series such as MacGyver, Sliders, The Crow: Stairway to Heaven, and Psych. It is part of a private facility, but draws over 800,000 visitors per year.

                                                        28. Multnomah Falls, Oregon

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                                                          Image Credit: Wikipedia

                                                          The Multnomah Falls, the tallest waterfall in Oregon, has two major steps. The upper falls are 542 feet, and the lower falls are another 69 feet. It is fed year-round by the underground springs from  Larch Mountain.

                                                          29. Ice Canyon, Greenland

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                                                            Image Credit: Shed Expedition

                                                            The Ice Canyon was recently discovered by NASA using ice penetrating radar, which showed the existence of a giant canyon beneath the ice. This canyon is the longest on the planet, and runs for 466 miles while reaching depths of 2,625 feet.

                                                            30. Baatara Gorge Waterfall, Tannourine, Lebanon 

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                                                              Image Credit: Daring Planet

                                                              This 837-feet waterfall drops into the Baatara Pothole, which is a cave of Jurassic limestone.

                                                              31. Preachers Rock, Preikestolen, Norway

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                                                                Image Credit: Exploring Tourism

                                                                Also known as Preacher’s Pulpit or Pulpit Rock, this steep cliff rises 1982 feet above Lysefjorden. The 200,000 visitors per year make it one of the most popular natural tourist attractions in Norway. It was also seen in the second season of the Vikings (TV series).

                                                                32. Trolltunga, Norway

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                                                                  Image Credit: Visit Norway

                                                                  Trolltunga means “Troll’s Tongue,” but that’s the last thing you will be thinking about as you survey the scenery from 2,300 above the north side of lake Ringedalsvatnet.

                                                                  33. Spotted Lake (Khiluk), British Columbia

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                                                                    Image Credit: World for Travel

                                                                    High concentrations of magnesium sulfate, sodium sulphates, and calcium give this lake its unique appearance when the water evaporates over the summer. Long believed to have therapeutic or sacred waters, the minerals of Spotted Lake were also used in manufacturing ammunition during World War I.

                                                                    34. Whitehaven Beach, Australia

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                                                                      Image Credit: Traveler Area

                                                                      These white sands consist of 98% pure silica, which gives the beach its brilliant color and makes it comfortable to walk on even on the hottest days, as the sand does not retain heat. Whitehaven Beach was named the top Eco Friendly Beach in the world by CNN.

                                                                      35. Giant’s Causeway, Northern Ireland

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                                                                        Image Credit: Irish Day Tours

                                                                        This natural phenomenon of about 40,000 interlocking basalt columns was the result of an ancient volcanic eruption.

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                                                                        40. Nahiku Waterfall, North Shore, Maui, Hawaii

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                                                                          Image Credit: Grace Delivers

                                                                          This is one of many spectacular sights you will see on the famous road to Hana in East Maui. Nahiku averages around 365 inches of rain per year, making it one of the greenest and wettest rainforests on Maui.

                                                                          41. Monument Valley, USA

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                                                                            Image Credit: Get in Travel

                                                                            This valley is the image many people think of when they visualize the Wild West. It has been featured in film since the 1930, most famously remembered in Stagecoach (1939) and The Searchers (1956). More recently, it was seen in the film Easy Rider (1969), Robert Zemeckis‘ film Forrest Gump (1994), Clint Eastwood‘s film Eiger Sanction (1975), and most currently in the popular United Kingdom television show Doctor Who.

                                                                            42. Devils Tower, Wyoming, USA

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                                                                              Image Credit: Kristen Lynn

                                                                              Jutting 5,114 feet out of the surrounding terrain, it is easy to see why aliens would choose this particular spot on planet Earth for their landing site, as seen in the movie, Close Encounters of the Third Kind.

                                                                              43. Avatar Hallelujah Mountain, Hunan, China

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                                                                                Image Credit: Daily Mail

                                                                                Previously called the Southern Sky Column, this 3,544-feet rock formation was renamed the Avatar Hallelujah Mountain in 2010, after being the inspiration for the fictional world of the blockbuster film Avatar.

                                                                                44. Grand Prismatic Spring, Yellowstone National Park, Wyoming, USA

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                                                                                  Image Credit: PRWeb

                                                                                  Yellowstone National Park is known for many spectacular natural wonders, but the colors seen in the largest hot spring in the US, and the third largest in the world, is worth a line on your bucket list. The striking coloration patterns are created by pigmented bacteria in the microbial mats that grow around the edges of the mineral-rich water. In the summer, the mats tend to be orange or red, and in the winter they turn a dark-green hue. The center of the pool is sterile due to the extreme water temperatures.

                                                                                  45. Palouse Falls, Washington, USA

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                                                                                    Image Credit: Exotic Hikes

                                                                                    Washington’s official state waterfall is 198 feet high, and draws many visitors to the 105-acre camping area nearby. It was formerly known as Aput Aput by the Palouse Indians, meaning “Falling Water.”

                                                                                    46. Horseshoe Bend near Page, Arizona

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                                                                                      Image Credit: Flickr

                                                                                      Named for its obviously horseshoe-shaped appearance, this natural formation was created by the Colorado River’s eroding current. The overlook rises 1,000 feet above the river, making for spectacular panoramic views.

                                                                                      47. Tulip Fields, Amsterdam, Netherlands

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                                                                                        Image Credit: Flow Div

                                                                                        Beautiful tulip farms may remind you of a scene from the Wizard of Oz, but you don’t need to catch a ride on a tornado to another world to view these beauties blooming from mid-March to the end of May.

                                                                                        49. Mendenhall Ice Caves, Juneau, Alaska

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                                                                                          Image Credit: Fun Mozar

                                                                                          These ice caves are found in the Mendenhall Glacier, located 12 miles from downtown Juneau.

                                                                                          50. Naica Mine, Mexico

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                                                                                            Image Credit: Concierge Travel

                                                                                            Visiting these caves may be too hot to endure without protective suits, but the extreme temperatures are perfect for crystals, and have created some of the largest natural giant selenite formations ever found. The largest crystal found in the cave to date is 39 feet in length, 13 feet in diameter, and weighs 55 tons.

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                                                                                            Published on November 14, 2018

                                                                                            Why You Suffer from Constant Fatigue and How to Deal with It

                                                                                            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.

                                                                                            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.[1]

                                                                                            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
                                                                                            • headache
                                                                                            • dizziness
                                                                                            • 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

                                                                                            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.[2]

                                                                                            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.

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                                                                                            This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

                                                                                            Diabetes

                                                                                            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.[4]

                                                                                            Sleep Apnea

                                                                                            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.[5]

                                                                                            Thyroid disease

                                                                                            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.[6]

                                                                                            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 

                                                                                            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.

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                                                                                            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.

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                                                                                            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.

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                                                                                            To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

                                                                                            Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

                                                                                            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

                                                                                            Reference

                                                                                            [1]Oxford English Dictionary: Definition of fatigue
                                                                                            [2]NHS Choices: 10 Reasons for feeling tired
                                                                                            [3]Verywellhealth: What is chronic fatigue syndrome
                                                                                            [4]Everyday Health: Why does type 2 diabetes make you feel tired
                                                                                            [5]Mayo Clinic: Sleep apnea
                                                                                            [6]Harvard Health: The lowdown on thyroid slowdown

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