Tips on how to quickly relieve physical and emotional fatigue

Laziness, fatigue, drowsiness and apathy - what are the reasons?

To understand how to get rid of fatigue and drowsiness, laziness and apathy, you need to find out the reasons for their occurrence. In each case, they will be individual and you need to find them, guided by the general description. Let's start with definitions and creating a picture of the circumstances under which these feelings and sensations arise.

Laziness is the absence or constant lack of hard work, in which a person prefers free time to work.

Traditionally, laziness is viewed as a vice; in Dante Alighieri’s Divine Comedy, lazy people were, for example, in the 5th circle of hell. But in conditions of constant intense work, laziness can be just a signal of the need for rest. It may also be a reaction to the lack of proper assessment of a person’s work and personality in society.

Psychologists do not identify laziness as a mental disorder, since in its qualities it is more reminiscent of a bad habit. Among the causes of laziness, experts note character traits, lack of self-discipline, low self-esteem, and loss of interest in a specific type of activity.

Fatigue is a feeling of physical and emotional fatigue, weakening of the body and loss of performance as a result of overwork.

Fatigue is a natural reaction of the body and psyche to intense physical or mental activity. The body works not only during paid work, but also at any time of wakefulness and even sleep. Needless to say, when we “relax” in the club, our liver works at 100%.

You don't have to unload the cars to get tired. Fatigue can overtake you even in a situation where you are idle for a long time or doing something pleasant - for example, watching movies or sunbathing. It all depends on the state of the body, nervous activity, immune system and a number of other factors.

Drowsiness is a feeling of lethargy, fatigue, associated with a regular desire to fall asleep at an unintended time.

Most often, drowsiness is “payback” for an incorrect lifestyle. Constant stress, poor diet, deliberate reduction of sleep time are the causes of drowsiness.

Along with insomnia, it is considered by medicine as a sleep disorder. Causes also include clinical diseases (for example, Kleine-Levin syndrome or narcolepsy), taking a number of medications with side effects, and chronic fatigue syndrome. Among the psychological reasons are troubles and boredom, from which a person wants to run away and hide in a dream.

Apathy is a state of complete indifference and indifference to everything that happens. This is a feeling of detachment, a lack of any incentives and motivation, and a reluctance to do anything.

Apathy, more often than other conditions we describe, is a symptom of serious mental disorders, in particular neuroses, depression and even schizophrenia. If a person simply lies and looks at the ceiling for a long period of time, mindlessly clicks the remote control and shows no interest in life, this is a reason to consult a doctor. If the condition is short-term, then in this case apathy may be a reaction to stress, excessive physical and emotional stress, or exhaustion of the body (a striking example is the condition during diets).

Proper nutrition

Relieving stress is unthinkable without proper nutrition. Avoid snacking on popular candy bars and fast food. Eat porridge for breakfast, and soup with a full-fledged second for lunch; vegetables, meat and kefir are suitable in the evening. In a word, reconsider your diet, this is a very important point, the quality of our life and our strength depend on what we eat. Today people are so oversaturated with sugar, salt, and flavorings. Eating simple and healthy food is a quick and easy way to get your emotional and physical health in order. Bread and porridge, our food, heroes in Rus' from ancient times ate porridge and were always ready for heroic deeds. They already knew how to relieve fatigue and not nervous tension... Proper nutrition should become the norm, a lifestyle, and not be a fleeting vision, just a system.

We exclude clinical factors

First, it is necessary to exclude clinical factors. This can only be done after a medical examination. We recommend that you undergo it even if the symptoms seem subtle, since the disease is too serious. Depression is most effectively treated with medication, but the selection of drugs and the course of treatment take a long time. And the sooner the disease is detected, the better.

Reasons to see a doctor:

• Constant fatigue with regular long-term rest and recovery.
• Lack of desire to do anything and get up in the morning.
• Thoughts of suicide, reluctance to live, awareness of the meaninglessness of life.
• Lack of natural, instinctive desires.
• Sleep disorders – insomnia, constant drowsiness.

Unfortunately, in the post-Soviet space people are not used to perceiving the same depression as a disease. Bad mood and sad states are often considered vices and laziness. Whereas they can serve as symptoms of a real disease. Depression in most cases is a consequence of a violation of the metabolism of neurotransmitters and a person cannot restore the metabolism on his own. The result is long-term apathy and even suicide. Therefore, it is necessary to exclude diseases and only then begin to attempt independent control.

What is the difference between emotional exhaustion and fatigue?

If you are tired, you can regain your resource with a couple of days of rest. It’s enough to get enough sleep, spend the weekend without the phone and work issues, read a good book, agree with a trainer about training, take a bubble bath, and take a walk. And you are easily filled with strength and energy.

When it comes to burnout, you can't get rid of it in one walk. Over time, it can only get worse. From stress and constant nervous tension, sleep worsens, irritability increases, and conflict situations arise more often at home and at work. How does emotional exhaustion develop? How to deal with it?

How to get rid of laziness and fatigue

The best way to combat laziness is to find motivation and activities that you really love. You should strive to do what you want and not do what you don’t want. Within the framework of the criminal code and within reason, of course.

Are you too lazy to do work or study? Maybe you just don’t like it and intuitively want to do what you love?

Find a job you like, enroll in a university in a specialty that really interests you. Find motivation - clearly define for yourself the benefits that you will receive by doing something.

Now it is important to understand how to get rid of fatigue. Rest. The recipe is really simple - in order not to feel tired, you need to rest. Alternate work with physically and emotionally relaxing activities. Sleep as much as you need to get enough sleep. Normalize your daily routine. Increase your body's resources - strengthen your immune system with hardening and vitamins, play sports, eat right, use spa programs. Finally, engage in restorative therapy.

But all this will be useless if you suffer from chronic fatigue syndrome. This is a disease that is associated with the occurrence of neurosis and disruption of the functioning of nervous system regulators. Usually it is a consequence of intense, debilitating emotional and intellectual stress on the body or viral diseases. How to get rid of chronic fatigue? Only through treatment under the supervision of a specialist. When it comes to disorders of the nervous system, it is impossible to do anything on your own, and if you try, it is dangerous.

Signs of mental fatigue

Developed emotional and mental fatigue can be identified by the signs described below. Let's look at the list of the most common symptoms.

• Sleep problems, insomnia
• Nervousness, irritability
• Feelings of physical and mental exhaustion, emptiness, frustration
• Distress
• Migraines, exacerbation of chronic diseases, muscle pain, other psychosomatic problems
• Eating disorder, gastrointestinal problems
• Rapid heartbeat, panic attacks
• Depersonalization and derealization.
• Lack of motivation
• Problems with concentration and memory

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All of these signs, or even several of them, indicate the development of a mental problem. The body asks for help through such signals. Fortunately, all this can be easily eliminated thanks to timely measures taken.

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How to overcome drowsiness

It is important to understand the reason why you constantly feel tired and drowsy. If this is a sleep disorder, you should consult a doctor. If the reaction is a one-time reaction and just yesterday you felt cheerful and full of energy, you should try to overcome drowsiness on your own. How to do it:

1. Maximum sunlight - open the curtains, take a walk, take a sunbath. At night and in cloudy weather - ensure maximum brightness of the lamps in the room.
2. Normalize your daily routine - it should correspond to your biological clock.
3. Get enough sleep - sleep as much as necessary for full recovery.

It's no secret that more people feel sleepy in the fall than in late spring and summer. This is due to a lack of sunlight. Therefore, walks in the cold season are mandatory. Also strive to strengthen the immune system - take vitamins and modulating medications in consultation with your doctor (doing it on your own is dangerous).

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Why is this happening?

According to recent research, emotional fatigue occurs due to excessive and constant worry.

For this reason, emotional fatigue is closely related to burnout syndrome. Both occur due to the stress of moving from one worry to another.

Important!

Emotional fatigue often occurs when you become fixated on your goals and then severely punish yourself for mistakes. This is completely wrong.

How to deal with apathy

Let us recall that apathy, more often than other feelings and conditions we have identified, is a symptom of severe mental disorders and diseases of the central nervous system. Therefore, any attempts to overcome it should be carried out only after a medical examination - we strongly recommend that you undergo it. If apathy in your case is a short-term phenomenon and not permanent, then you should try to find the cause of indifference and eliminate it.

If apathy has become a reaction to serious stress, you need time during which stress will not recur.

That is, in situations where indifference is the result of a serious shock (the death of a loved one, dismissal, failure, and so on), you need to distract yourself and do something at least somewhat interesting and pleasant. At least not annoying. In this case, you will be able to feel the taste of life again after some time - usually a few weeks are enough.

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Diversify your life

Monotony can ruin anything and anyone. Get out of your comfort zone! Here are just a minimum of ways:

• Change your routes. Go to work every day in a new way. Why, to work, to the store, to the gym, to mom’s, anywhere!
• Find your hobby and dedicate time to it regularly. The world is so rich that you can always find a hobby to your liking. butterflies, embroidery, weapons, skis, guitar, sex, flirting, whatever. By the way, a person has a lot of hobbies in childhood, remember what you loved, what you dreamed of?
• Meet more often with friends and family, and with people in general. Set yourself the goal of meeting a new acquaintance every day for a month, the emotions from this will overcome all fatigue, relieve nervous tension... and maybe even radically change your life.
• Well, at least you always have an interesting book at hand.

How to quickly cheer up and find motivation

To find motivation:

• Be mercantile - find real benefits in what you do, feel them.
• Do what you really like - quit a job you don't like.
• Surround yourself with goal-oriented, proactive people.
• Imagine the situation from the outside, analyze it.
• Read stories about people who have achieved success in your field.

For vivacity:

• Do exercises every day, in any condition and in any weather.
• Drink vitamins and take immune-restoring medications, but only strictly in consultation with your doctor.
• Prefer natural juices (preferably orange or grapefruit) to coffee and tea.
• Listen to music that is uplifting but not annoying.
• Walk more often - give your body “access” to oxygen.

Who is prone to burnout?

Just 30 years ago, burnout syndrome was characteristic mainly of people in “helping professions”: teachers, doctors, psychologists. Today, almost everyone experiences extreme stress from the “I can’t do it anymore” series. In big cities, the syndrome has already become a chronic condition and is considered commonplace.

Teachers in schools and kindergarten teachers are also prone to emotional overload. Next to them in terms of workload are health workers. They are constantly responsible for the treatment, health and life of their patients. Employees in the financial sector are also under high pressure. Social workers can also often suffer from SEW. Because during their work they are immersed in the difficult problems of people who come to social service centers. Salespeople are also believed to be susceptible to the syndrome. Serving customers every day causes both stress and emotional tension. Regardless of where they work: in a store, shopping center or market. Law enforcement officers can experience both physical and psychological trauma as they work with offenders, criminals, and victims. This can lead to psycho-emotional exhaustion.

People in creative professions, due to the fact that they perceive the world in a non-standard way, experience stress and burn out.

IT specialists are also susceptible to emotional burnout; they spend most of their time in front of computers and communicating with clients.

Psychologists can be susceptible to SEW because they work with other people's problems.

Burnout is not always related to work. The causes of emotional exhaustion in everyday life can often be:

• Relationships with family in childhood, especially with parents.
• Traditions and attitudes that were accepted in the family. If children are taught to think about others and not about themselves, and focus only on achieving success, in adulthood it is difficult for them to stop focusing on responsibilities and switch to their own happiness.
• Mothers of small children and people who care for sick relatives are also susceptible to burnout.
• You can also catch this syndrome if you systematically do not get enough sleep, often drink large amounts of alcohol, or are completely nocturnal.
• Your emotions falter if you have a stressful, intense rhythm every day or, on the contrary, “Groundhog Day”, when the days are not different from each other.
• If you constantly choose to lie on the couch rather than go to the gym or go for a run, this also negatively affects your emotional state.
• Social isolation, when you stop interacting with friends or loved ones enough, also leads to burnout.
• If you constantly experience fear or anxiety, and lead a lifestyle that supports these feelings, emotional burnout will not take long to occur.

The causes of burnout syndrome are very clear and simple:

• tense rhythm
• physical fatigue
• emotional fatigue
• lack of material and psychological “bonus”
• there are no specific requirements for the work, there are no criteria for its effectiveness
• lack of opportunity to influence work decisions
• boredom and monotony at work
• lack of prospects
• no days off, vacations
• no other life except in the office at work
• conflicts between personal desires and work responsibilities. Personal characteristics that contribute to the development of CMEA:
• instability in emotions
• suppression of negative emotions
• rationalization of the reasons for one’s own behavior.

TOP 3 effective exercises to combat laziness

If you don’t know how to get rid of fatigue and drowsiness, laziness and temporary apathy, try these exercises. They definitely won’t cause any harm, but they may well help.

Exercise 1. In this case, the wedge is knocked out with a wedge. You need to sit on the couch alone and do nothing. Nothing at all - don’t turn on the TV, don’t listen to music, don’t read a book, don’t pick up your phone. Just sit for at least 20 minutes. Try not to think about anything. Most likely, after the allotted time has passed, you will discover a strong desire to do something that you did not want to do before.

Exercise 2. In this case, you need to try to find motivation. The place of execution is again the sofa. We sit down, close our eyes and mentally transport ourselves to the future. It is necessary to imagine all the circumstances that will occur after completing the task in front of you. You will be paid money, you will get an excellent mark on the exam, you will be thanked. Imagine the task completed and try to feel your state at the same time.

Exercise 3. Particularly effective for gambling people. You need to make a bet with one of your relatives or friends. At the same time, it is important to involve the other person in the argument - you should receive a reward for doing something. The easiest way to do this is to make a bet with the initiator of the action. That is, the person asks you to do something that you are frankly too lazy to do. Make a bet with him - then there will be much more motivation.

How to regain vigor in an hour?

To regain the required level of performance and vigor, on average you will need about an hour. There are several steps you need to take.

Rest your feet

A whole day on the move leads to incredibly tired legs. Add the effect of high heels, tight trousers or tights - the only desire at the end of the day is to quickly take off your shoes and give your feet a little rest.

Take care of this vacation in advance. It’s good to buy yourself comfortable slippers that will immediately help relax your feet. It’s even better if they delight you with their bright design, greeting you at your doorstep and setting you up for positivity.

We arrived, changed clothes - it was time to go to bed. Lying on your back, raise your legs up for five minutes. This normalizes blood circulation and improves venous outflow in the legs.

This pose will quickly relieve heaviness in your legs.

The next step is contrasting foot baths. Pour water into two basins - cool and hot (but not scalding). Lower your feet in turn into each of them for half a minute, several times. You can simply take a hot bath by stretching your fingers in it. You can add pine needle extract or sea salt to the water.

Relaxation for the body

Water procedures will also help relieve general physical fatigue from the entire body:

1. Take a warm bath with the addition of aromatic oils, sea salt, chamomile infusion, bay leaf, pine needle or sage extract. For vigor, 5 minutes in water at 38-40 degrees is enough. Hotter water will greatly relax you, after which you will just want to sleep.
2. Stand in a hot shower for 3 minutes. This will relax the muscles and relieve spasms. Gradually reduce the water temperature to cool and finish the shower.
3. Rub yourself with a terry towel, apply milk or body oil.
4. Give a vigorous massage to your arms and legs, stopping on each toe. Movements should be made from the tips of the fingers to the base.

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Rest for the face

Often, in order to completely relax, it is enough to relax your face well.
You can make a nourishing mask for your face and neck. This can be a mask according to a folk recipe (gruel from grated cucumber or raw potatoes) or your usual cosmetic products. To improve the effect, we recommend applying the product to a steamed, clean face. A few minutes in a lying position with such a mask completely relieves muscle tension and skin fatigue. It is better to do this in a room with an open window to calmly breathe fresh air. 5-7 minutes is enough.

Be sure to comb your hair thoroughly and massage your scalp. Combing should be done from roots to tips with a comb or massage brush made of natural materials, and massage with fingertips from the forehead to the back of the head.

A little activity

Now you need to slightly disperse the blood through the muscles and organs. To do this, give your body a little load:

1. Sitting on the edge of a chair, stretch your legs straight forward and pull your toes towards you.
2. While sitting, raise your arms up with your palms parallel to the ceiling. Stretch your entire body upward with a deep breath. And as you exhale, bend towards your feet. Try to reach your toes. Repeat several times to relieve back pain, stretch the spine and stretch the lower back.
3. Stretch your neck. Straighten and move your shoulders back slightly and keep your head straight and chin forward. Next, try to take turns reaching your chin to your chest, left shoulder, chest again and right shoulder. You need to repeat the exercise 5-6 times.
4. Tilt your head towards your shoulder, while lowering your shoulder down. Repeat 5 times with each shoulder in turn, then shake your shoulders and arms.

Yoga exercises will invigorate you well: a few asanas are enough. If, of course, you practice yoga and it brings you pleasure.

If the day is obviously expected to be difficult, then it is advisable to start it right. Just 10 minutes of exercise or yoga in the morning can reduce evening fatigue and increase energy after a night's sleep.

Stages of emotional burnout

CMEA always develops gradually. Emotional burnout develops in five stages:

1. You are satisfied with your work and the results of completing tasks, and you approach everything with enthusiasm. But gradually work brings less and less pleasure and energy becomes less and less.
2. Apathy and fatigue appear, sleep becomes less sound and long-lasting. If you don't have additional motivation to work, interest disappears. Productivity also drops with it. Violation of discipline and avoidance of duties are allowed at this stage. If motivation appears, you are fueled by an internal resource and work. But this is where your health begins to suffer.
3. If you work more than normal and haven’t had a rest for a long time, you start to get sick and have no strength to do anything. Also, feelings are dominated by anger, irritability, and depression. It always seems like there is no time.
4. Chronic diseases usually worsen. You may be partially or completely unable to work.
5. Psychological and physical problems become even worse. There are so many problems that the ability to work is in question.

How to prevent burnout syndrome

Personal strategies to prevent burnout:

1. Change your schedule: - reduce the number of hours you spend at work; - Take breaks every day. In addition to lunch, you can also have a couple of short ones; - make sure there is no over-processing. This will help overcome the syndrome.

2. Develop coping skills:

- lower your own expectations; — rethink employee behavior; — define new personal goals.

3. Use social resources:

- ask for support from your colleagues; - use the support of your friends and family.

4. Form a measured lifestyle:

— reduce the level of emotional stress (sports, hot showers, massages, etc.); — remember that there is life outside of work. This will help avoid emotional exhaustion.

5. Improve your health:

- regularly engage in sports; — sleep enough time; - choose healthy food.

6. Learn to analyze yourself:

- examine your own desires and motives; - lower your expectations, change your standards; - manage your condition.

7. Learn to say “no”:

- choose your desires.