Work fatigue hits us unexpectedly, often at times we don’t see coming. And when it does, we tried to brush it off by thinking it’ll go away on its own and when it doesn’t, we’re at a loss of what to do. Our job is at stake as we feel mentally and emotionally exhausted and our productivity diminishes and our energy dwindling.
We’re motivated by a purpose at work. However, the drive to stay focus at work and excel at our duties is replaced by work fatigue. Such behaviours are a harbinger for an immediate rejuvenation our body requires. There’re many causes of work fatigue and we’ll share with you ways to recover from it when that happens.
1) Monitor Your Sleep Routine
How many hours of sleep should you be getting?
We say 7-9 hours is a good range to abide.
Sleep plays a prominent role in our mental health and emotional well-being. A lack of sleep hinders our concentration and problem solving skills and could cause potential health problems. We’re also prone to an inability of making sound judgement and acting on our feet. This makes it more difficult to learn and be productive at work.
If you think you’re doing fine on less sleep, you’re probably wrong in the long run. Work fatigue catches up any second. In our increasingly fast-paced world, we prioritise getting less sleep over more and we feel a sense of “achievement” in it. It’s time to change this way of mindless thinking and do what’s best for us.
If you’re not an early sleeper (like most of us), we don’t expect you to miraculous fall asleep just so you can get 9 hours of sleep the next day. We tried Pzizz which claims to deliver sleep at the push of the button. (We didn’t fall asleep at the push of a button but we were able to get more hours of sleep with the help of the app). The app’s patented algorithm plays you a sleep-optimized mix of music, voice over, and sound effects to quickly quiet your mind, allowing you to fall asleep.
2) Do more of what increases your energy level
Is it having a hearty breakfast or going for a run (we’ll get to that on the next point) before you head to work?
What triggers your energy level? You might not be able to defeat work fatigue immediately, but you can reduce it as you increase your energy level.
Personally, I like to turn to my playlist and play my favourite upbeat songs that get me grooving as I take the public transport to work. And I believe many of you will agree with me of the benefits of listening to music that has been backed up by science for ages.
This way, you will be on an elevated state of mind as you enter your office, enlivened by the music you just listened to. Your favorite tunes will signal your brain to release dopamine, leading to increased happiness and joy, while decreasing levels of hormone cortisol, that counteracts effects of chronic stress. I prefer to shuffle my playlist between upbeat and relaxing music, as the relaxing nature serves as a therapy for me to stay calm before work, but still refreshed.
3) Sweat it out. Feel good, do good, be good.
Are you a physically motivated individual? Do you set goals to exercise weekly? Or do you find yourself procrastinating at the thought of exercising?
If it’s the latter, you’ve landed yourself in the pit of the most common excuses given by sedentary respondents! Let this be your wake-up call to eliminate work fatigue by getting back on our feet.
Make a fitness plan. Join a gym. Have a workout buddy to keep each other motivated and provide actionable tips or hire a personal trainer if you have the means.
We live in cities that never sleep and there’re plenty of classes, races, and events to keep you active.
Here’re 12 exercises you can do in the workplace to get you started. No more excuses.
4) Maximise the greens and fruits in your meals
Work fatigue is the result of the inability to function efficiently, which is the consequence of an improper balance of fuel we take in daily.
In the hopes of quick and satisfying lunches, we resort to fast and typically unhealthier food options; fast-food, canned food, or pre-packaged food that’re faster prepared and more fitting for a quick bite. In an attempt to appear efficient, we end up derailing our performance due to lower brain oxygen levels with junk food consumption.
To avoid such unhealthy habits, plan your meals in advance. Invest some quality time in preparing nutritious food the night before or waking up 30 minutes earlier to prepare lunch. We know it better than anyone else how our food choices influence our work performance. Studies conclude that higher intake of fibrous fruits and vegetables, or unsaturated fats can lead to happier, engaged and creative mindset at work. Spend some time today on building a constructive diet plan rather than falling prey to the slump that arrives after short bursts of energy from unhealthier foods.
5) Embrace power naps instead of caffeine doses
What do we do when work fatigue hits? Most of us would say coffee, unless you’re a fan of power naps too.
Power naps have the ability to reset our body clock and make us fully awake and energetic. I believe power naps are one of the best methods to offset your work fatigue, as they are intentional decisions taken by you to take time out from your work routine to rest.
This power naps alleviate sleep deficits, improve mood and stress levels, enhances our logical reasoning and boost memory in long run. So let yourself loose from that coffee addiction which entices you with immediate stimulation but ends up being detrimental to your health, and incline yourself towards short naps during work.
How long are power naps? Experts say a 10-to-20-minute power nap is adequate for getting back to work in a pinch.
However, we get that not all work cultures embrace the idea of power naps. As an alternative, close your eyes for a brief 10 seconds and repeat this exercise 3-5 times or look away from your laptop for a while before proceeding back to your task. If you’re surrounded by four walls with no windows, decorating your desk with plants and flowers can give you these benefits.
6) Stock up on your minerals and vitamins
Aside from the actionable tips mentioned earlier, you have the power to not only revitalise but also nurture your body and mind with minerals and vitamins.
Go that extra mile to beat yourself out of this work fatigue cycle you find yourself relentlessly stuck in. Approach the nearest general practitioner for advice on the types of minerals and vitamins you should take for your health that aids in work fatigue. Some common vitamins such as vitC and vitB12 and minerals such as magnesium and iron are proven to be affiliated with reduced levels of fatigue.
Slotting these habits into your daily routine will build a tremendous room for improvement and growth in your personal and professional lives.
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