It’s been a hectic and stressful time for everyone. The global pandemic showed us that we have many things to see in the coming future, and we saw something that we never expected. With a change in our lifestyle, mental fatigue has emerged as a new obstacle, especially for middle-aged people. According to research and studies, stress leads to energy fall and mental fatigue.
The problem is common, and we often ignore the changes that affect us. Our HPA axis (the hypothalamic-pituitary-adrenal axis system) turns on when we take on stress. Our body deals with and fights stress hormones. During this time, we feel tired, exhausted, and stressed. The stress results in mental fatigue, and somewhere makes the body weak and dull.
What is Mental fatigue?
Fatigue is when our bodies feel tired and low. Fatigue could be physical (body) or psychological (mental). Coming to mental or psychological fatigue, it’s the state where the human brain feels exhausted, drained, and tired. In simple words, the brain does not operate properly. It takes a lot of effort to concentrate on a simple task. Just from the beginning of the day till your bed, you find everything complicated and complex.
Some people prefer medication to overcome the problem, but not everyone finds a suitable solution. It is because people get to know the symptoms and when it gets too late. Apart from medication and cure, you can follow some effective ways to tackle mental fatigue.
Causes of Mental Fatigue
Usually, mental fatigue is caused by overworking or due to stress in the workplace. But it is not only limited to these factors. Several other reasons in personal and professional areas give rise to mental fatigue.
Common causes of mental fatigue include::
- Poor- work-life balance
- Poor nutrition
- Financial stress
- Death of a close one
- Chronic illness such as Arthritis or Asthma
- Long working hours
- Stressful occupation
- Lack of sleep
- Hormonal imbalances
- Improper medication
These are some of the common causes that people usually ignore. Well, it is acceptable as we remain busy in our world. Ignoring such causes can lead to heavy consequences. Fortunately, experts have explored ways to overcome mental fatigue. After an insight into mental exhaustion, let us now look at some ways to battle mental fatigue.
These are just the recommended ways by experts. If you still find issues after practicing them, consult a doctor or follow a proper medication regime.
Ways to boost energy and fight mental fatigue
The strategies for fighting mental exhaustion may differ depending upon the exhaustion cause and level. In general, you can adapt the following ways to overcome your mental fatigue.
1 – Stay hydrated
Drinking enough water is important for our health and wellness. Unfortunately, many people do not drink enough water daily. Dehydration can easily cause headaches and mental fatigue. It also creates mood swings and fluctuations. Our body is composed of 70% of water, and all our cells and tissues require water to operate various functions.
Experts recommend drinking at least half of your weight. Say, if you weigh 120 lbs, try drinking 60 ounces of water. If you dislike the taste of water, you can go with lemon or fruit juice to keep yourself hydrated. For ease and comfort, you can even install a water-reminding app.
2 – Maintain a healthy diet
A healthy diet is much needed to keep us fit and working. People always relate diet and nutrition with physical activities, but our brain also obliges the same food set as our body. It is the brain that controls and manages the overall function of the human body. There are tons of diet plans, but you need not implement any specific paleo or keto for mental fatigue. Follow the given guidelines to provide a sufficient energy level to your brain.
Be careful while consuming refined sugar
Sugar is an essential part of our diet as it generates glucose and further provides energy to the body. While there are no signs and confirmation that sugar affects mood swings, it does increase fatigue. Refined sugar originates from sugar cane and beets and is further processed to confine sugar. For conserving energy and decreasing mental fatigue, you need to cut down refined sugar from your daily diet.
Eat a heavy breakfast
A lot of people usually skip breakfast or eat less, as a formality. Skipping breakfast makes us hungry more throughout the day. We crave food and eat unhealthy meals to fulfill our hunger. Always eat a heavy and healthy breakfast to sustain energy till lunch. Try having eggs, cereal, yogurt, juice, and avoid muffins, cookies, and donuts
Plan your daily diet
For a healthy mind and body, try planning your diet in advance. If you wait until you’re hungry, you may feel low and exhausted. Implementing a diet chart will keep you motivated and productive during the day.
3 – A short workout
Regular workout enhances blood flow and carries maximum oxygen to tissues and the brain. You do not have to join any gym; follow some regular early morning exercises such as a 10 min walk or stretching. Gradually increase the amount of time, and if you feel uncomfortable with exercise, you can try yoga or play a sport that you like. Go for rock climbing or cycling if possible. Overall, perform activities that make you happy and engage.
4 – Never compromise with your sleep
Lack of sleep is among the most dangerous causes of mental fatigue. On average, a human body should rest for 8 to 9 hours—a good sound sleep results in less fatigue. Just as with the daily routine, you also need to make a proper sleeping plan to keep yourself fresh and energetic. Set up a time to sleep and also for waking up. If you struggle to get proper sleep at night, you can have an afternoon nap. A short nap boosts energy and makes you more active.
5 – Cultivate a good breathing habit
Breathing also affects your mind and body. Slow and steady breathing releases more energy and keeps the mind calm. Breathing deeply carries more oxygen and helps organs in effectively performing their functions. Proper breathing techniques reduce anxiety and let you relax and feel comfortable. When you are low in energy, you can practice a few breathing exercises to boost your brain. All you need to do is sit at a quiet place and slowly start the inhale and exhale process. You can take references from Pranayama yoga, the best breathing exercise in the world.
6 – Use a prescribed CBD product
A CBD product can be your final destination for mental exhaustion. Cannabidiol (CBD) has anti-inflammatory properties that are beneficial in case of mental fatigue, stress, and anxiety. For instance, you can try the ThoughtCloud CBD Energy Shots, which has all the essentials herbs and vitamins. The energy booster helps you in being active the entire day. Scientifically approved, the 100% vegan CBD product is organic and free from chemical fertilizers and pesticides.
Over to you
You may feel low and disappointed after encountering your mental fatigue causes and symptoms. It’s not about your mental fatigue but more about how you tackle it. The first thing is to pin out the problem of your exhaustion. Now when you have a problem, you can quickly come up with strategies. You can find several solutions over the web, but you need to select one that suits you.