Being a reasonable and responsible adult is not easy. All these obligations, affairs, household and family issues sometimes become boring, and the body mistakes this boredom for fatigue. The desire to be efficient and productive 24/7 may be admirable, but it often leads to physical and emotional burnout.
Solution: Plan a vacation
At first, you may not be able to relax just like that, so make a list of fun little things: write a humorous letter, call an old friend, play Twister with your children, listen to your favorite music in silence... Such small breaks will make the daily routine less stressful. boring.
2. Problem: lack of sun
If there is not enough natural light outside, the body tries to go into sleep mode. As a result of a study involving more than 600 adults, scientists from the University of Massachusetts found that depression, feelings of loneliness, anger, and unsettledness appear more often in winter.
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Solution: more light!
Take at least a 10-minute walk outside during the day or when you feel most tired. Sunlight will help you wake up and perk up. Even if the weather is cloudy, there is still more light outside than in the office. If you can't leave the room, a short stay in a room with natural light will help.
3. Problem: improper breathing
When you breathe unevenly, your lungs don't get enough oxygen, and there's a lot of carbon dioxide in your blood. This also leads to a feeling of fatigue, as well as increased blood pressure and pulse.
Solution: Breathing from the Diaphragm
A few short sessions a day and you will feel much better. Place your hand on your navel, while inhaling, focus on making your stomach “breathe” too, then you will get more oxygen.
4. Problem: immobility
Sitting in the same position for several hours consumes a lot of energy, the body begins to think that it will soon be possible to go to bed. And if you also look at the screen, you begin to blink more slowly, and your eyes dry out (and tend to close completely).
Solution: Move more
Stretch. Take a walk. Take a shower or wash your hands. Taking frequent breaks will help keep your body from becoming overly relaxed. Every half hour, take a break from the screen and focus on a distant object or object.
5. Problem: makes you sleepy
The body has its own biological clock. And if you get up early on weekdays, and sleep until lunch on weekends, then you give yourself severe jetlag without leaving home. And in the end, you don’t feel too good, even if you seem to have had enough sleep.
Solution: normal schedule
Try to go to bed and get up at the same time every day. If you really want to sleep, it is better to go to bed earlier than to get up later.
6. Problem: dehydration
Many people put themselves under unnecessary stress without noticing it. Thirst symbolizes the loss of 2-3 percent of fluid, and even such slight dehydration can create a feeling of fatigue and drowsiness: blood pressure levels decrease, as a result, blood supply to the brain deteriorates and the heart has to work at increased speed.
Solution: drink more
Keep a water bottle nearby to wash down your meal. If you don't like water, add orange slices or herbal infusion to it. Soups, fresh fruits and vegetables also help increase water levels in the body.
7. Problem: Night lights
They confuse the body, it does not understand when it actually needs to sleep. Bright lights interfere with melatonin production.
Solution: Low Light
Install dimmable switches and lower the light level in the evening. A good option is a table lamp instead of an overhead light.
8. Problem: no breakfast
It can be expanded to malnutrition in principle. If you don't have breakfast, your metabolism slows down to conserve energy and you feel tired. If you just don’t feel like eating breakfast, think about whether you overate in the evening.
Solution: a good breakfast
The combination of proteins and carbohydrates will charge you with energy for a long time. You can literally eat anything, from a sandwich to porridge. Carbohydrates will help you feel more energetic, and proteins will prolong this effect.
Instructions
A little stress on work will help you feel your best. After all, lack of motivation and monotony mean a smooth life without adventures or interesting events. Severe stress can throw you out of your usual and everyday rut, so in order to feel a full life and not get tired work, it is recommended to artificially stress yourself, which will stimulate you throughout the working day.
Don't play music at work. Even a pleasant melody coming from the speakers and playing in the background throughout the day can be quite annoying and distract you from work. Periodically turn off your computer (when it's not on) and turn down the volume on your phone (both work and cell phone).
Try to communicate less with colleagues work, if you are annoyed by empty talk. Of course, you shouldn’t give up communication altogether, otherwise the work may seem very hard. You will have more free time.
The presence of some people can irritate and make you angry. This category includes people who constantly complain about life and are accustomed to looking for someone to blame for their failures. Stay away from them, because such people are capable of sucking all the energy out of you, making you tired and exhausted.
Breathe correctly and deeply through your nose, because improper breathing can cause you severe fatigue due to lack of oxygen in your organs. This usually occurs due to mouth breathing. Carefully calculate and distribute your loads, learn to quickly switch from one type of activity to another. Take ten-minute breaks every two hours of work, keep in mind that a smoke break is not a break, as it increases the body’s fatigue and oxygen deficiency.
To be less tired, make your workplace as comfortable and cozy as possible. Place a photo or a loved one next to it (if corporate allows it). Get a small indoor but flowering plant (violet is ideal), you can replace it with a small bouquet of flowers. These things will inspire and delight you; looking at them, you will feel a surge of energy and strength.
If you have a lunch break, go for a walk. You can set aside thirty minutes for lunch and the same time for a walk in the fresh air. Remember, you work to live, not live to work.
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- don't get tired at work
Working long hours on a computer every day can have a negative impact on human health. Constantly being in one position and straining your eyes leads to a feeling of extreme fatigue at the end of the working day.
Instructions
Position the computer correctly. Direct sunlight should not fall either on the monitor or in your eyes. It is better to dim the light in the room slightly, but it is also harmful to work completely, otherwise your eyes will get tired of the bright monitor. A lamp located on the side of the computer will be a good help.
Sit up straight. Your eyes should rest on the middle of the monitor, and the distance between them should be at least 60 cm. Place the keyboard and mouse so that when working, your wrists lie on the table and do not hang in the air, which can cause such an unpleasant problem as pinching the carpal tunnel nerve . Place your legs straight and under no circumstances throw them over each other. If you are uncomfortable sitting straight in your chair, change it.
First of all, from this technology. The lower the resolution of the monitor, the greater the strain on your eyesight. If possible, buy yourself a high-resolution monitor and keep the image brightness as low as possible. Today there are also computers on sale with a special coating that reduces the impact on the eyes.
Take breaks from work. To minimize harmful computer exposure, take your eyes off the monitor every hour and give them a rest. Sit for 5 minutes with your eyes closed in a relaxed state. And then do a special
Do you know the feeling of debilitating fatigue, as if some vampire quietly came and drained all your vitality? Do you wake up already tired? Even on weekends, the feeling of complete exhaustion does not leave you? Alas, now chronic fatigue syndrome familiar to many people. But you can’t live like that!
“So Simple!” I have collected for you all the worst habits that make you feel tired. Read it carefully and find out what is draining your energy. Make your life better!
How to get rid of constant feeling of fatigue
- You're not drinking enough water.
When your body receives less fluid than it needs to function normally, your blood becomes thicker. Because of this, the heart is forced to spend more effort pumping blood and works less intensely. As a result, the circulation of oxygen in the body slows down, and fatigue turns into your eternal companion. Drink water! - You eat few iron-containing foods.
Iron deficiency makes a person weak, unable to concentrate, and sick. To increase energy levels and avoid anemia, include tofu, beans, green leafy vegetables, nuts and peanut butter, beets, pomegranates, and liver in your diet.
- You are an inveterate perfectionist.
Accept that we are all imperfect. You can’t jump over your head, and if you spend more time on work than required, this does not affect its quality. If you tend to overwork and stress over the slightest trifles at work, set a strict schedule for yourself, where rest and work will be harmoniously combined. The result will pleasantly please you.
- You exaggerate the importance of some events.
Stop focusing on your negative experiences! If you always expect the worst, your body experiences terrible stress. Relax, get distracted, relax in every possible way. Your habit of being nervous wastes a lot of energy that you could direct in a good direction.
- You don't have breakfast.
Breakfast is the most important meal of the day; it gives you energy for the whole day. If you skip breakfast, your metabolism will slow down, which will significantly affect your well-being. Eat complex carbohydrates for breakfast - for example, a variety of cereals, and you will be healthier and more fun!
- You're not used to saying no.
Get used to saying no. People often sit on their heads anyway, and here you are with your desire to please everyone. First of all, you can’t please everyone, no matter what you do. Secondly, think about yourself. Always put your affairs, concerns and interests first. You can refuse politely. This way you won’t change your style, but you’ll save your energy for personal matters.
- You're working in a mess.
Things scattered everywhere distract you and make it difficult to concentrate. Make it a rule to clean your workplace at the end of the day - in the morning you will have complete order, the day will start in a good mood, nothing will distract you from work.
- You are always at work even on vacation.
Spend weekends and vacations without a hint of work matters. If you rest fully, you will work better later. Don’t read work messages, don’t think about how they are all doing without you... Just relax. Otherwise, your strength will not be restored, and there will be no sense in resting when you are all thinking about work.
- You like to drink a glass of wine before bed.
Drink alcohol 3-4 hours before bedtime. After all, a small dose of it really relaxes, but the second glass of wine will lead to an inevitable surge in adrenaline. And this disrupts restful sleep. To get proper rest, get enough sleep.
- You drink too much coffee.
As you know, everything is good in moderation. Therefore, drink no more than three cups of coffee a day. This drink causes dehydration and disrupts sleep. The tonic effect of caffeine wears off, and you are left alone with your body, which is in shock from the caffeine attack and wants to drink, perhaps sleep. Take care of yourself and don't overdo it with coffee.
Let these valuable tips help you always stay cheerful! Don’t forget that the one who rests and eats well works well.
So first the reasons.
-Taking work too seriously. We walk around the office with a stern look, we don’t joke, we sigh tiredly. Mike Vick, a prominent businessman who wrote the book “Fun is Good. How to stay happy at work,” considers this approach to be incorrect. “If the work makes you happy, then we like it. And then you cope with it better and don’t get tired,” Mike explains. “But seriousness is only needed to feel one’s own importance.”
- Tensions in the team. As the 14th Dalai Lama says in The Art of Being Happy at Work, all people subconsciously strive for happiness, friendship and harmonious relationships. And when micro-conflicts arise at work, a person feels discomfort and tries to eliminate it, which takes the lion’s share of time and effort.
- Lack of freedom of expression. This applies to both expressing ideas and expressing emotions. “If we don’t express our feelings and thoughts, our energy stagnates,” says Alexander Gusev, instructor of the “LIVE!” club. on kundalini yoga. “This ultimately leads to fatigue and depression.”
- Lack of movement. The Italian scientist Angelo Mosso proved back in the 19th century that with mental fatigue, muscle fatigue also accumulates. He asked people to lift weights before and after mental work. Thus, after intense reflection, people became noticeably weaker.
Dealing with the causes of office burnout is possible, but it takes some courage. It is courage - because often we are simply afraid to allow ourselves to laugh, express ourselves and relax while working. I'll share with you a few ideas on how to avoid fatigue.
- Make a list of the things that tire you most at work. Next to each point, write its opposite. For example: “I’m tired of sitting at a desk all day” - “I want to walk on the street or around the office.” This way you will understand what you really miss at work.
-Try not to take the job too seriously. When it seems to you that everything around you is collapsing, when your boss is yelling at you and you are on the verge of a breakdown, just stop and think: what is the worst thing that can happen? Will someone die or be seriously harmed by your actions? If you are not an emergency doctor or an employee of the Ministry of Emergency Situations, most likely you can relax a little.
- Plan something nice for the evening. If after work you do what you love - invent a perpetual motion machine, master a new profession, make an old dream come true - you simply won’t want to get tired in the middle of the day.
-During lunch, try to take a break from office work., reboot, do something pleasant. For example, if you like to draw, you can make a couple of sketches, if you love listening to jazz, you can have lunch with headphones.
If you're annoyed because you're wasting your day worrying about nothing, analyze your life as a whole. Are you doing things that make you happy? If not, you need to think about changes.
If creative people have to do a lot of routine work, their creative powers gradually become depleted. Julia Cameron, author of The Artist's Way, recommends once a week arrange small “creative dates” for yourself. For example, go to the theater alone or go on a photo walk. With their help, you can replenish your creative strength and unusual ideas.
- “Try to understand the people who create a tense atmosphere in the team,— advises the 14th Dalai Lama in his book “The Art of Being Happy at Work.” “And then you will have compassion for them and the anger will disappear.” The Tibetan leader also advises openly discussing difficulties and experiences with your colleagues, thereby maintaining trusting relationships with them.
By the way, the word “work” already has some kind of pessimism, don’t you think? Maybe we should call our work a “favorite thing”? For example: “Honey, I went to do what I love, I’ll come at seven.” Well, it’s better that work really is a pleasant activity that you can’t get tired of.
How do you cope with fatigue at work?
In this article we will briefly describe the reasons that lead to fatigue on a robot. We will give some useful recommendations to make your work enjoyable.
Contents of the article:
Everyone thinks that office work is one of the easiest jobs because you don’t have to put in any physical effort. But this is a mistaken opinion, because a long stay in a sitting position loads the spine much more than standing. Everyone knows that walking and movement are very beneficial for our body. And when we take a walk in the park in the fresh air, we feel much better than sitting at our desk at work. A sedentary lifestyle is not very good. Sitting strains the muscles of the shoulder girdle and neck, lower back and hips, and blood stagnates in the pelvis and legs. After all this, bad consequences appear in the form of varicose veins in the legs and eye fatigue.
Causes of fatigue at work
- Taking work too seriously.
- Not very good relationships in the team.
- There is no opportunity to express yourself.
- You don't move much at work.
- Even during your lunch break you think about work. Try to disconnect from work and take a break during this time.
If you don’t have the opportunity to give up sedentary work, then you need to do everything to make your workplace more comfortable and free of health risks. After all, the place where you earn money should be convenient and comfortable. Because that's where you spend most of your time.
And now we will reconsider office life and try to give some tips to ensure that work brings less harm to your health.
The right furniture
Almost all chairs that are designed for working in offices are made with a backward tilt. But sitting on such a chair for a long time is harmful to our musculoskeletal system. In order for chairs to cause less harm, they should be tilted forward, approximately 4°, so that while sitting on it you can slide forward. Then the person will need to brace his feet so as not to slide off. This is done so that the legs and muscles of the back of the body are slightly tense. You can also place an inclined support under your feet so that your feet are at a slight angle.
Correct sitting posture
If it is not always possible to choose the right office chairs, then you have to make do with what you have. The main thing is for your back to rest against some kind of support; to do this, you need to put some soft thing, such as a pillow or bolster, between your lower back and the back of the chair. This is done to maintain the lumbar deflection. With its help, they get rid of excessive stress on the muscles, as well as on the joints of the lumbar region.
Correct location of the computer
First, you need to purchase a mouse pad with a gel pad for your wrist, which will ease the work of your shoulder and neck muscles. Place the computer monitor so that it is good to look straight ahead and not bend over, because due to improper placement of the monitor, the neck muscles will strain.
Breaks at work
At any job, be sure to take breaks of 5 minutes. in order to rest a little and then get to work invigorated. If possible, office workers should take these breaks every 45 minutes. During the break, you need to get up, stretch, and walk to stretch your muscles.
We spend a lot of time at work. Therefore, most people are looking for a job that brings not only income, but also great pleasure. But, if you were unable to find such a job, and there are other options that are not very suitable for you, try to tune in to the positive aspects of your work. You can also try to change something in the office, try to improve relationships in the team. And if this doesn’t help, then by all means think about changing jobs and look for something for the soul.
For more valuable tips on how to avoid getting tired at work, see here:
