How to overcome overwork. How to overcome fatigue and drowsiness, and methods of dealing with them. Unhealthy food and habits

Greetings, dear readers!

On the agenda is a problem familiar to everyone. Causeless fatigue, drowsiness and apathy have become your companions? This condition may indicate the presence of diseases, both physical and psychological. In this article we will answer the question, how to overcome fatigue and drowsiness?

First of all, people complain about the weather, they say, they want to sleep before the rain. There is some truth in this, although not every person is affected by atmospheric changes. When it rains, atmospheric pressure drops, which is why some people complain of headaches and a feeling of fatigue.

Not the last role is played by the psychological factor. The noise of rain and the absence of sunlight directly catches up with melancholy and apathy. Especially such weather affects the mood of people prone to depression. Some people love this kind of weather, and its whims in no way affect their well-being.

One of the main causes of fatigue and drowsiness is exhausting workouts and chronic lack of sleep. If you are not a hyperactive person and sleep well, other possible causes of this condition should be considered.

1. lack of oxygen

The feeling of sleepiness is directly related to the amount of oxygen that a person inhales. The lack of oxygen affects the functioning of all organs, but brain activity is dulled most of all.

Lack of fresh air provokes fatigue, headache and deterioration of thinking. Yawning is a person's attempt to compensate for the lack of oxygen. In this case, it is easy to cheer up, you just need to go out into the fresh air.

2. Caused by magnetic storms

Depression and fatigue are often attributed to magnetic storms. Previously, no one knew about such an astrological phenomenon, but over time, people began to be more often influenced by a natural phenomenon. Among the common symptoms, it is worth highlighting weakness, causeless fatigue, and drowsiness.

People with cardiovascular disease and a weak nervous system are especially affected by natural fluctuations. Invigorating drinks, strong tea or coffee, walks in the fresh air, as well as physical activity will help to cope with this.

3. Lack of nutrients in the body

The above symptoms are evidence of a lack of essential vitamins and minerals in the body. Among which: vitamins B5 and B6, D, iodine. The lack of vitamin B5 will be replenished by vegetables, dairy products, egg yolks. Sources of vitamin B6 are: fish, meat, kidneys, cattle liver, eggs, cod liver. It is known that iodine is found in the largest quantities in seafood, sea fish, dairy and vegetable products.

Many in the desire to get rid of drowsiness and constant fatigue take vitamin preparations. Multivitamins purchased at a pharmacy can be taken after consulting a doctor. The easiest way to fill the lack of vitamins is with natural products.

4. Unhealthy food and habits

Products that do not have energy value and nutrients provoke a breakdown and other unpleasant symptoms. A busy schedule, lack of time for good nutrition - these are common reasons for the use of unhealthy foods.

You can fight fatigue and drowsiness. Give up fatty foods, fast foods, sandwiches, and do not forget about the diet. The above problem is faced by people with bad habits. Smoking and drinking alcoholic beverages are the causes of increased drowsiness and fatigue.

5. chronic fatigue syndrome

If you feel weak after a good rest, you may have chronic fatigue syndrome (CFS). In the modern world, this syndrome can be considered a disease, more and more people are prone to fatigue due to the frantic pace of life and lack of free time. This is facilitated by stress, haste, prolonged mental stress. The situation is exacerbated by existing chronic diseases.

Symptoms of CFS include depression, apathetic mood, bouts of aggression and anger. You can get rid of CFS, most importantly, find a reasonable balance between work and leisure. Exercise and good nutrition improve mood.

Fatigue is a devastating problem in modern society. Working at the limit of the possible, studying, helping the family, doing housework. All this and much more requires a lot of strength and keeps you in constant tension. Only a short night's rest at least somehow helps to restore the lost energy. Over the years, fatigue accumulates more and more, which leads to diseases and complications.

To begin with, you need to clearly understand whether you have ordinary fatigue, which disappears after a sound sleep, or chronic fatigue, which can have a strong impact on health.

What does the doctor usually say in such situations? Everything is within the normal range, there is no point in worrying. From what that side of the doctor it is possible to understand. They are just as tired as their patients. Beyond that, fatigue is generally not taken seriously. However, continuing to ignore the problem of fatigue can lead to serious sores. They can manifest themselves in different ways: early aging, weakening of the immune system or other diseases. Why bring yourself to such situations? Fatigue is curable to any degree, unless it is the result of a serious illness.

What is chronic fatigue?

On the surface, everything seems simple. Energy is spent more than the support received.

Chronic fatigue appears from a little, usually everything goes away after sleep or a little physical activity. Perhaps you had some kind of stressful situations, orvi, flu or a long lack of sleep. In such cases, it is quite easy to come to normal health, it only takes a little time.

If your symptoms are more serious, and you often feel overwhelmed and depressed in the morning, then you already have certain problems.

Symptoms of Chronic Fatigue

The average and advanced forms of fatigue show themselves in different ways. The most common symptomatology:

• constant craving for sweets, as a result of the appearance of excess weight,
• long recovery after illness or stress,
• headache,
• muscle and joint pain,
• depressed mood,
• excessive aggression and irritability,
• Alcohol or coffee addiction aggravated in the evening.

If you have any of the symptoms for more than 10 days, then you should immediately begin treatment.

How to beat fatigue? We start treatment

1. Contact your physician and get a blood test done. This will let you know if you have an infection and indicate the amount of hemoglobin in your blood. Give a list of medications you have taken recently to your doctor. Many of them may have side effects in the form of fatigue and depression.
2. If no problems are found after the examination, your body will need to produce enough melatonin (a hormone produced during sleep). To do this, you need a healthy sleep of 7-8 hours a day in a dark, ventilated room. Make sure there are no distractions: unnecessary sounds, a bad bed, coffee, alcohol, TV, and so on.
3. Set up your internal dialogue with yourself. Such dialogues with themselves take too much energy, especially if this dialogue is negative. Bad memories, fear, shame - all this must be eliminated from your diet. And start thinking and thinking positively and increase your inner energy. .
4. With a high speed of life, a person completely forgets about proper nutrition. Constant stress and high workload cause a desire to eat more sweets. And temporary stimulants (cigarettes, coffee, sweets) that go straight into the blood give only a temporary effect and, as a result, only harm the body. With this lifestyle, the body eventually loses its ability to recover and the person feels emotional and physical fatigue. Proper separate nutrition can give the body a boost and put it in order.
5. Constant stress on the body leads to nutritional deficiencies. Over time, your cells can’t get enough of themselves, although you yourself are full. To correct this situation, it is worth drinking a course of vitamins. They must contain magnesium, calcium and fatty acids.
6. Often, fatigue appears due to banal dehydration. An adult needs to drink at least 7 glasses of pure water every day, especially if you have a lot of physical activity. Minimal fluid loss leads to memory impairment, drowsiness, headaches and muscle weakness. Do not equate water with any drinks (tea, cola, coffee). Read more.
7. Physical activity is necessary for a person. Long physical inactivity also leads to fatigue. Constant physical activity speeds up the metabolism and produces endorphins (hormones of happiness), which reduces stress to a minimum. Also, good physical activity will establish a healthy sound sleep and cheer you up. It is enough just to take an hour of time for an evening walk and your condition will become much better.
8. Don't forget to get emotional relief. Meet more often with friends, if there are none, you can turn to the help of a psychologist.

Be patient with the fight against fatigue, do not expect instant results, everything takes time. Health to you!

Hello, friends! Today we will talk about how to overcome fatigue and apathy. Symptoms of chronic fatigue are a bad mood, turning into indifference to everything, combined with a low vitality, when you don’t want not only to do anything, but also to see and hear anyone. Plunging into the abyss of fatigue, a person gradually loses the ability to be surprised and rejoice, becomes indifferent to everything. Of course, the reason for this is low energy.

Despite the fact that we are all literally swimming in the ocean of energy, a tired person loses the ability to use the power around him for his own good. If, trying to overcome fatigue, a person refuses any vigorous activity, he plunges even more into the ocean of his own apathy. If you have not completely forgotten the lessons in physiology and the teachings of Academician Pavlov, you must remember that the best rest has always been and will always be a change of activity.

Diet and drinks

In the first place in the fight against apathy, of course, will be the diet. Here the rules are as simple and known to everyone as they are rarely followed in practice. Saturation of the diet with natural products with the absolute exclusion of all refined products is the most important thing.

And do not forget that food is also a supplier of energy, but this energy is given as if on loan. If you take more than you need, you will have to pay back with interest. The abuse of sweet and fatty foods can bring short-term relief from fatigue, but after a while the body will begin to insistently demand another dose of doping, gradually dragging it into its vicious circle.

You can effectively fight fatigue with the help of a complete natural diet, consisting of:

• vegetables;
• fruits;
• meat;
• fish;
• croup;
• legumes;
• nuts;
• milk;
• eggs and greens.

In second place on the list of remedies for fatigue are drinks. But do not rush to grab a cup of coffee or a glass of cola if you do not want to be in the next energy trap. The best drink is pure water, which remains the universal solvent and source of life on our planet.

During the day you need to drink at least a liter of clean water without gas, not counting other drinks. In addition to water, freshly squeezed vegetable or fruit juice, green and white tea, and cocoa help to overcome fatigue.

Sleep as a remedy for fatigue

A night's sleep lasting at least 7 hours also turns out to be an assistant in the fight against chronic fatigue. During sleep, the body does not just rest, but recovers and rejuvenates due to the action of the epiphyseal hormone melatonin, which, according to the latest scientific developments, is a real elixir of youth, given to people by nature itself.

Fragrances and Purity

Aromas help many overcome fatigue. It is enough to fill the bath with not too hot water and add aromatic salt there to be able to calmly enjoy the amazing magic of aromas, the kindness and power of which is truly limitless.

By the way, cleanliness is a prerequisite for vigor and health. Regular water procedures are necessary to maintain the cleanliness of the body, and frequent washing is necessary for the cleanliness of wardrobe items.

Here one cannot help but recall such a magical procedure that allows, but also from many diseases, which is the steam room. Experts say that several visits to the steam room cleanse the body and soul no worse than meditation.

Fatigue and sounds

Another wonderful remedy for chronic fatigue can be sounds. There are no universal secrets in this area, everyone can and should make their own choice. It can be a fun hit, a classic tune or a guitar solo.

The sounds of nature have amazing power. It is enough to listen to the sound of a waterfall, the splash of sea waves or the rustle of a forest through headphones for a few minutes, as fatigue begins to quickly recede. Don't want to try?

Be healthy!

Chronic Fatigue Syndrome is a very well-known diagnosis that is being made by a lot of people nowadays. Modern life is such that the schedule of people is overstrained, full of various events and meetings that require maximum dedication and attention. Such a rhythm of life is often accompanied by fatigue and loss of strength. And if the symptoms of chronic fatigue do not disappear with proper sleep and rest, then it's time to contact a specialist. At the same time, chronic overwork most often pursues women.

Symptoms and Causes

Everyone has experienced chronic fatigue syndrome at least once in their life.

• very fast fatigue from any activity;
• nervous tension;
• constant desire to sleep;
• severe lethargy;
• lack of appetite;
• sleep problems.

The reasons for the formation of chronic fatigue syndrome can be varied:

1. Excessive physical, as well as mental or emotional stress on a person.
2. Lack of vitamins in the body and poor nutrition.
3. stress factors.
4. Frequent sleep deprivation.
5. Taking certain medications, such as allergy medications.
6. High level of responsibility for oneself and other people.
7. Diseases: cardiac, infectious, vascular and others.

Ways to deal with chronic fatigue

Daily regime

Even if your daily routine is very busy, plan an accurate schedule for getting up and going to bed, as well as eating. Even if there is little time for sleep in this schedule, it will be easier for the body to adapt to the loads if everything happens according to the schedule.

Cool shower

An ideal treatment to give to the body before breakfast. Such procedures have a positive effect on the work of the heart, and also improve metabolism. If a person works at home, then a daytime shower will also benefit him. Sleep and fatigue pass very quickly. In the evening, a contrast shower will also not hurt. Even when you no longer have the strength, cool water before going to bed will perfectly invigorate and add strength to show love and attention to your loved one.

Physical activity

5 or 10 minutes of exercise in the morning will add energy to you for the whole day. Even when there is no time and it is hard, a simple exercise improves the condition of your blood vessels, gives the body a tone, allows you to cheer up and enjoy positive emotions. Particular attention should be paid to the neck. After all, osteochondrosis in this department can lead to disruption of the blood supply and nutrition of the brain. For preventive purposes, you should perform turns and tilts of the head, you can press it and pull it to the shoulders, tilt it to the chin and carefully back. If there is absolutely no time, a few deep breaths, light sips, as well as a few seconds on the horizontal bar will suffice.

Bad habits

Passion for cigarettes and alcohol causes vasospasm, including the brain. Therefore, it is better to completely abandon such “unhealthy” addictions or reduce them to a minimum.

Nutrition

The basic rule is to eat to live, not live to eat. You should not overeat, because overeating always makes you sleepy - this is a normal need. It is better to get up from the table with a slight feeling of hunger. To overcome fatigue, microelements such as zinc and selenium, iron and magnesium, vitamins B, as well as ascorbic acid, vitamins A and E will help. Women during menstruation for the prevention of anemia, it is useful to lean on the liver and porcini mushrooms, peaches and apricots, greens and potatoes, as well as eggs, rye bread and buckwheat. Meat dishes should be alternated with fish. Many benefits will bring sour-milk products. But you should forget about diets, especially strict ones.

Phytotherapy

Some plants can add vigor, strength and health: hop cones and hawthorn fruits, St. John's wort and strawberries, plantain and yarrow, as well as ginseng, echinacea, lemongrass and aloe. They can be consumed in the form of decoctions or infusions. Such funds have the most positive effect on the immune system, but at the same time activate the nervous system, so it is better to drink them in the morning. At night, something soothing like valerian, mint and oregano, motherwort and lemon balm will do. These herbs will drive away insomnia.

Compliance with these rules will help overcome fatigue or prevent its occurrence. If all of the above methods did not work, you should seek help from a specialist, as such symptoms may signal the onset of some kind of disease. With chronic fatigue, the psychological state of a person plays an important role, therefore it is possible that the help of a specialist in this field will be required.

Therefore, take care of yourself, your nervous system, lead the right daily routine and a healthy lifestyle, keep a positive attitude in any situation, and then no fatigue will be terrible for you!

Tiredness is our price to pay for freedom, explains psychologist Alain Ehrenberg in The Tiredness of Being Oneself. We try to do a million things, torn between work, phone calls, emails, family chores and other responsibilities. We drive ourselves.

Fatigue is a kind of defensive reaction, the body's way of protecting us from a crazy life. He does not allow us to take on a pile of new cases. So fatigue can also be viewed in a positive context.

Fatigue has many faces, so it must be analyzed from the point of view of psychology, medicine and sociology.

1. Occupational fatigue

"It's not the one who works the hardest who gets the most tired," explains sociologist Marc Lauriol, author of Time to Get Tired. The feeling of fatigue from work is influenced by interest in it, its meaningfulness, recognition of your merits, encouragement from superiors, and other factors.

Someone thinks that you need to give all the best for the approval of colleagues, boss or clients, and when no one appreciates the efforts, you don’t want to take the initiative once again. The other is inspired by the very result of the work, and he does not mind working even harder and better just for the sake of it.

If your work lacks variety, you are more likely to suffer from negative emotions that are perceived as fatigue. And if all your tasks cannot be completed due to lack of funds and time, the overpowering feeling of powerlessness can exacerbate the feeling of exhaustion.

How to win

Not ready to change jobs? Then you can try to find meaning where there is none, or become something like a happy Sisyphus.

Colleagues or boss do not express emotions about your work? Start the conversation first. Emphasize your role, for example, in closing a major deal. Or explain why you don't have enough time or resources for certain tasks. Perhaps the management does not mind giving you an assistant.

2. Emotional fatigue

“Winter is a traditional time of fatigue: lack of vitamins, sunlight, cold - all this has a bad effect on a person. Emotional fatigue also sets in: you feel not up to par, you don’t have time for anything, you are dissatisfied with yourself and the world, you think that you won’t succeed, gradually sink into a blues. And the list of planned cases is growing, exacerbating this condition, ”psychologist Violana Gerito describes emotional fatigue.

How to win

Patience and endurance have limits. It is necessary to accumulate not fatigue, but positive emotions. First, try to realize that you have taken on too much. Think about what tasks can be carried over to the next month or reassigned. You will not feel that you are obliged to do it, which means that there will be no feeling of guilt for not having time to do something.

Don't ask too much of yourself and don't set the bar too high. Let there be no perfect order at home, let you have already missed three classes with an instructor and have not gone on a diet. Be kind to yourself during this difficult time. But even if you're tired beyond measure, resist the urge to lie under the covers. Loneliness only increases emotional fatigue. Socialize and go out into the world to overcome nervous tension.

3. Hormonal fatigue

“A few days before the end of the cycle, some women feel specific fatigue,” explains gynecologist-endocrinologist Claire Briquet. - It is usually caused by an imbalance between estrogen and progesterone, two female hormones. This failure causes irritability and loss of energy. During menstruation, the drastic drop in hormones causes another type of fatigue: disgust for everything. In addition, heavy bleeding leads to physical fatigue due to lack of iron, and pain in the lower abdomen weakens the nervous system. In later life, the decline in estrogen levels also provokes fatigue, which seems insurmountable.

How to win

If you recognize these symptoms or find that fatigue is related to a particular period of your cycle, discuss it with your doctor. Perhaps he will prescribe tests and prescribe hormonal drugs.

4. Food fatigue

“Food can also make you feel low,” adds nutritionist Jacques Fricke. - After a meal, fast carbohydrates (cookies, white bread, sweets) raise blood sugar levels and force the pancreas to produce large doses of insulin to lower its level. This leads to a response of hypoglycemia - a decrease in blood sugar levels - accompanied by a feeling of lethargy.

Another critical period is three or four hours after a meal if it was oily and heavy. Such food is digested slowly and requires a lot of energy. In addition, a large amount of fat in the blood increases the load on the liver. In the long term, an unbalanced diet leads to beriberi and a lack of magnesium, which are felt as nervous exhaustion.

How to win

Eat 3-4 times a day. In the morning, eat slow carbohydrates (bran bread, fruit, oatmeal). They give the body a boost of energy. Load up on protein and vegetables for lunch and dinner. Try not to snack every hour and do not swallow food on the go. And of course, drink water to help your body flush out toxins and toxins.

5. Physical fatigue

“If you feel muscle fatigue after a whole day on your feet or fall exhausted just after playing basketball with your son for 15 minutes, these are alarming symptoms,” says Stefan Kashua, author of the book “Is sports good for health?”. The body signals that your physical form is far from optimal. “Regular exercise without exhausting stress will help you feel better. They increase stamina and stimulate the release of endorphins, ”the specialist emphasizes.

How to win

The simplest of the recovery workouts are walking, cycling, swimming. To get the most out of them, you need to enter the rhythm gradually. If there was no sport in your life for a long time, it makes sense to start with regular walks at a fast pace.

6. Fatigue due to improper sleep

“In order to recover, the brain needs full (about an hour and a half) deep and REM sleep,” explains Stefan Kashua. - The deep sleep phase is necessary to process the information received during the day and organize it. When this phase is disturbed, memory capacity is reduced, it becomes difficult for you to focus on anything.

The paradoxical phase (aka the dream phase) helps to cope with fatigue and restore strength. If a person is deprived of it, he will end his days in a clinic for the mentally ill. Noise, uncomfortable bed and other little things cause micro-awakenings, as a result, one phase is replaced by another imperceptibly for you and the cycle is not completed. As a result, you wake up feeling tired. This condition is well known to young mothers who get up several times a night to the newborn.

How to win

If you have a small child, then fatigue due to lack of sleep will have to come to terms for a while. In all other cases, action must be taken. Treat your partner's snoring, improve the soundproofing of walls and windows, change your mattress to a more comfortable one. Make sure that nothing disturbs your full sleep.