Working without fatigue: useful recommendations. How to deal with fatigue at work Fatigue after a working day, what to do

Everyone experiences periods of devastation, and they can be overcome if you follow simple rules.

1. Determine the reason why you are tired from work

To change your life, you need to know what exactly needs to be changed. So ask yourself why you like or dislike yours. Understand what caused dissatisfaction with work.

Are you underestimated, don’t like the team, have a tight schedule, a lot of overtime? The reasons for dissatisfaction can be very different, and the most important thing is to find them.

2. Pay attention to your health

Nerves at work worsen your health. Heavy workload, conflicts, loss of interest in work will definitely affect your well-being. And the employer does not need employees who are constantly sick. So here's some unexpected advice: if you have problems at work, pay attention to your health. Give up bad habits, sleep well and eat well.

3. Find extra income that will help you relax

You will have to work, even if you really don’t want to. No one has canceled the need to eat, utilities are expensive, the family needs to be fed... But if work does not bring pleasure, you need to find an activity that will bring it. And on which you can also make money.

If you are a good dancer, try teaching dance. If you draw, paint a picture and sell it. You can earn money by sewing, knitting or other handicrafts. Arrange online courses on a topic that you are well versed in. There are as many options as there are many talents you have.

Of course, it is not necessary to earn money this way, but you can try.

4. Develop professionally

If you work in one position for a long time, the work becomes automatic and becomes boring. And if the thought comes to your mind that you already “know everything,” this is a sign that you need to develop further. Because in the 21st century it is physically impossible to know everything.

Go to courses in your field - they will tell you what you missed and share their experience. And in classes in a different direction, you can master a different profession or at least learn to better understand what your colleagues are doing. And this is the beginning professional growth. At least ask your colleagues about what, how and why they do it, and then look for more information on the Internet.

5. Change your environment

A workaholic will not be able to make new friends. Closing himself in the close company of colleagues, he forgets what normal personal communication is and loses the skills of friendly communication. And in order to maintain an interesting conversation, you need to share with others something other than work information. Perhaps it is this fact that you don’t meet new people in life that is the reason for fatigue. Think about who you communicate with most. If with colleagues, remember old connections outside of work or make new ones.

6. Remember why you got the job

A husband and wife who have lost romance in their relationship are advised to remember the time when they met and the reason why they could not live without each other. In the same way, those who are tired of work need to remember why they came to work for this company in the first place. Perhaps your priorities in life have changed and your work no longer matches them. Or the work process itself has changed, the people who made it special have left the company. When you figure it out, you will understand what needs to be changed in your work.

7. Take a break and rest

In case of serious problems at work, they always advise you to distract yourself: take a vacation for at least a week, go to a neighboring city for a few days and see the sights. They are rightly advised - a change of environment helps clear your thoughts. And then you can look at the problems with fresh eyes.

The main thing is to temporarily turn off your phone, tablet and other gadgets, do not read work email, so that no one can contact you regarding work issues.

The most important rule to follow if work has ceased to be enjoyable is that the situation needs to be changed urgently. How is another question. But if you continue to work in a company you don’t like, the work will stop benefiting both you and her.

There are statistics that about 20 million people on the planet suffer from chronic fatigue syndrome (CFS). Moreover, while scientists continue to study the disease and argue whether to consider CFS a viral infection, or a kind of genetic pathology (at least seven different genetic variants of CFS have been discovered), you should not panic if you suspect you have its symptoms. According to the observations of British scientists, in four cases out of five, chronic fatigue syndrome, which patients suspect they have, actually turns out to be false. And the so-called “electronic fatigue” is to blame for the fact that they are susceptible to apathy, increased fatigue, lethargy, and drowsiness.

It's worth stopping free time on Facebook, on forums and just surfing the Internet - and your health improves. Doctors' advice: turn off all electronic devices at least 2-3 hours before bedtime, and declare at least one day off free from the Internet (it's best to spend it in nature).

2. Need a quick pick-me-up? Take a shower!

Cool or contrasting is best; it can be taken both in the morning and early evening if you have a busy program ahead of you. But in no case before going to bed - otherwise you will be guaranteed insomnia, and upon awakening - a rhetorical question: “How to relieve fatigue?”

3. Engage energy points

Reflexology is an excellent way to quickly relieve fatigue; the famous shiatsu massage, which restores the movement of energy, and its “relative” – amma massage, which is especially loved by Japanese businessmen to relieve fatigue after work, and Thai foot massage will also help. The simplest invigorating self-massage can be done by massaging the points on both sides of the nail bed of the little finger, near the nail hole (on both hands, for 2-3 minutes, pressing on the points with the thumb or index finger). Any anti-stress massage will be useful, preferably with elements of acupuncture.

4. Take a multivitamin

A feeling of constant fatigue and weakness can also be caused by vitamin and mineral “starvation,” especially if we are talking about a lack of vitamins A, vitamins B and E, iron, iodine, zinc, selenium and magnesium. And, according to scientists, those people whose diet does not have enough protein get tired faster! So be careful with strict diets.

Alexey Kovalkov

nutritionist, presenter of the programs “Food with and without rules”, “Family Size”

Vitamins and minerals are involved in the absorption of other nutrients and the regulation of all vital functions of the body. Sleep disturbances, nervousness, depression and irritability can be signs of a lack of B vitamins. Muscle weakness is a sign of a lack of vitamin A.

5. Drink cocoa and eat dark chocolate

Cocoa beans are an excellent source of the amino acid tryptophan, which we need for the synthesis of serotonin: with a lack of this “happiness hormone,” fatigue and depression quickly set in, and well-being worsens. Cocoa beans contain theobromine, an analogue of caffeine, which has an invigorating effect, and chocolate also contains glucose, which is necessary for the energy supply of our body. And the scientists from the medical school Hull York Medical School They even believe that chocolate can be a good help in the fight against chronic fatigue syndrome: volunteers who took part in the study and ate a 15-gram piece of dark chocolate three times a day noted a significant improvement in their well-being.

6. Control your insulin production

Keep in mind that sweets eaten on an empty stomach can only cause a temporary surge of strength, followed by severe fatigue and weakness that sets in after 20-30 minutes. A sharp rise in blood sugar levels causes the active production of insulin, carbohydrates are quickly absorbed - and then the sugar level drops sharply, and with it our strength drops. Therefore, give preference to slowly digestible carbohydrates!

7. Don’t force your body

Live in accordance with his biorhythms. If your body needs 8-9 hours to recover, don’t force it, don’t skimp on sleep. With chronic lack of sleep, feeling tired during the day is inevitable. In addition, for most of us, biorhythms are designed in such a way that periods of mental and physical activity alternate with short periods of “downturns” that occur every 1.5-2 hours; it is at these moments that fatigue sets in. Don't resist: this is a signal to rest, take a break, take a walk or drink tea.

8. Don't suppress your yawn!

If you want to yawn, yawn. This is useful! According to many scientists, yawning helps the body relieve internal stress and “shake off” fatigue. For example, psychologists from State University of New York at Albany) are confident that yawning occurs when the body turns on the natural “function” of self-cooling of brain cells: the influx of blood, oxygen and colder air improves the functioning of its cells.

9. Breathe deeply and spend more time in nature

Very often it is not possible to cope with fatigue due to the fact that brain cells suffer from a lack of oxygen. It is especially difficult for residents of large cities who experience constant oxidative stress. And if a person also smokes, due to the constant narrowing of blood vessels and deterioration of blood supply to tissues, the problem of oxygen starvation worsens. It is no coincidence that many doctors believe that asthenia (from the Greek astheneia - weakness, impotence) is a stable, almost constant weakness that does not go away even after a long rest - a constant companion of smokers.

10. Go to the gym

...Swim in the pool, jogging, run in the morning... In the morning or evening, the main thing is to force yourself: after a moderate sports activity, fatigue will be felt much less, and the production of stress hormones cortisol and ghrelin will be reduced. If you feel completely exhausted, go to yoga, stretching, callanetics and other relaxing and slow fitness. As scientists from King's College London, For chronic fatigue syndrome, an active lifestyle and fitness help significantly reduce the severity of symptoms. In addition, very often even in absolutely healthy people the feeling of fatigue and weakness occurs due to lack of training of the cardiovascular system. So long live moderate cardio exercises that strengthen this very system! But you shouldn’t exercise to the point of exhaustion: it won’t make your heart stronger, and if you fall exhausted in the evening, there can be no talk of any morning vigor!

Office workers often complain of fatigue after a hard day at work. They are not difficult to understand: sedentary work can take no less effort than physical work. And if the process is accompanied by emotional burnout, then the situation becomes even worse.

The pace of work is very high now: you need to constantly keep many situations and people under control. It’s impossible not to get tired at all. But it is in your power to understand several principles that will allow you to quickly restore the balance of power and not waste precious energy during the working day. So, why are you tired and unable to get anything done at home?

Causes

• You are haunted by the notorious emotional burnout. You spend a lot of mental energy to force yourself to start working. This happens for many reasons. You may have lost interest in what you are doing or are suffering from the weight of responsibility on your shoulders. If so, read the article about.
• You don't follow a routine and don't sleep enough. Don't underestimate sleep: it works real miracles for the body.
  

  IMPORTANT! A healthy adult needs at least 7 hours of sleep a day, and ideally 8. Also, your daily routine means that you fall asleep and wake up at approximately the same time. Then the brain develops a habit, and you feel comfortable and do not suffer from insomnia and lack of sleep.

• You lack vitamins. In truth, almost all modern people suffer from vitamin deficiency, but an acute deficiency of any element can lead to exhaustion.

How to be less tired?

Now let's talk about how to be less tired at work. There are a few important principles to keep in mind.

1. Learn to set boundaries between work and personal time.

A typical situation: you have already left work, when suddenly a colleague calls and starts discussing with you how his day went at the office. Or asks for advice.

Usually responsible people who do not know how to say “no” at the right time suffer from such importunity. They are the ones who get very tired at work due to their inability to be distracted.

ADVICE! Try turning off your phone or ignoring people who are trying to return you to this swamp. Remember: you come home - you begin to rest, and there is no other option.

1. Behave similarly within the office walls.

Don't listen to local gossip and conversations - it still won't bring you any practical benefit. Don't waste your precious attention on useless information.

Talk to your co-workers during your lunch break - let it be your relaxation. But you shouldn’t be distracted by them while preparing the report. Then you will be able to work and not get tired as before.

1. Diversify your leisure time.

If your only desire after work is to lie on your bed and never get up again, fight it. The brain needs fresh impressions and sensations.

IMPORTANT! Try to go to the movies, theaters, and exhibitions more often. Meet friends in a cafe, play sports, find a new hobby that will relax you.

1. Fight the routine with all your might.

For example, try taking an unusual route to work or change the notepad on your desk. Even seemingly insignificant little things can significantly affect the drabness of everyday life.

How to relieve fatigue after a hard day?

There are stressful periods in our lives when we simply need to exhale and relax, gain energy for new exploits. Especially if you have to work seven days a week.

Sometimes this is not so easy to do: if the body is always under tension, you have to make an effort to come to your senses. How to work hard and not get tired?

For office employees

Many people complain that they are very tired from office work. This also includes fatigue from excess information. What to do in this case? Here are some useful tips.

• The simplest and most effective time-tested method is dream.
  

  ADVICE! If you feel an acute lack of sleep, you don’t want anything, be sure to include an item in your daily schedule with additional time for this wonderful activity.

• Meditations. They are, perhaps, not suitable for everyone: to cope with a course of meditation, you need to have a special character, as connoisseurs say. But it’s still worth a try: relaxing music will be good for you in any case and will help you quickly relieve fatigue after work. It is enough to devote a quarter of an hour a day to this to notice positive changes.

• Review your diet. We are what we eat, and unhealthy chocolates from the machine do not work in your favor. Try going to proper nutrition: it is now at the peak of popularity, and this is no coincidence. Well-chosen food can really make a difference in how you feel. To enhance the effect, consult your doctor and find out about the individual needs of your body.
• Surround yourself with pleasant things, pleasing to the eye. Let comfort reign in your home. It is very important to be in a comfortable environment after a hard day.

For manual workers

After hard physical work, any person needs peace and rest. Let's find out how to work 12 hours a day and not get tired.

• Yet again, dream I haven't bothered anyone yet. When you sleep, your body recovers much more efficiently. Therefore, do not torment yourself with lack of sleep - if you have physical activity, you need to sleep a lot. This will keep you from overworking and keep you healthy in the long run.
• Don't forget about massage and do not spare money on the services of a good specialist who will take into account your lifestyle and will be able to select a complex especially for you.
  

  BY THE WAY! Massage perfectly relaxes muscles, restores their vitality, improves blood circulation, which has a beneficial effect on well-being.

• Water procedures. Water can perfectly relax you: take frequent baths with salt and foam, swim in the pool, take a powerful shower to create a massage effect. Even the simple sound of running water calms the nerves and leads to a state of harmony and peace.

• Make sure your the clothes were as comfortable as possible at least during non-working hours. Any elastic bands that tighten the body are not suitable for home wear.

What to do if your feet hurt?

At the end of an exhausting working day, your legs simply become leaden, which causes a lot of suffering. Let's find out how to relieve tired legs after work. There are several proven methods.

1. Massage your feet with stroking movements, from bottom to top, so as not to disturb the blood flow. When you feel that the blood has begun to circulate more intensely, sit on the bed and place your legs on the wall so that they are higher than you. After some time you will feel relief.
2. A contrast shower is also an excellent solution to the problem. As soon as you literally direct the shower stream onto your feet, it becomes easier. Increase the water pressure and massage your tired feet.
3. Buy foot ointment at the pharmacy.
   

   IMPORTANT! Heparin ointment is usually recommended - cheap and cheerful: it dilates blood vessels and prevents the formation of blood clots.

Moral fatigue from people, clients

Moral fatigue is no less significant than mental or physical fatigue. You can't underestimate her. If you are very tired at work from contacts with clients, partners or co-workers, take note of ways to overcome this psychological discomfort.

1. Definitely give yourself privacy. Take time just for yourself: loneliness can sometimes heal a person. Do not contact friends after work, and explain to your household that you need rest.

1. Turn off notifications on social networks after the end of the working day. Unfortunately, working with people often brings with it an irregular schedule: clients write, consult, ask for advice. But everything has a limit: you also need proper rest.
2. More often get out into nature. We underestimate the impact of greenery and birdsong on our psyche.
   

   ADVICE! Walk in parks, observe the world around you, breathe fresh air. Spend the weekend in a country house.

• Listen to your inner state and allow yourself to rest as much as needed.
• Remember that work is not worth your health and good mood.
• Don't limit your world to just the office and client interactions.
• Your comfort should always come first. In old age, you won’t even remember the criticism of your superiors, but spoiled nerves will make themselves felt.

Useful video

Experts are confident that now any person is able to “resurrect” himself and gain strength for new achievements if he detects emotional and physical burnout in time.

You need to listen to your own feelings and not be afraid to change something in your life. Taking care of yourself always bears fruit: in the future you will thank yourself for the absence of illnesses and mental disorders.

Chronic fatigue syndrome does not only affect workaholics. And in general, this phenomenon has nothing to do with ordinary fatigue.

Expert - doctor psychological sciences Vera Loseva.

Doctors are looking for immunological, infectious, neurological causes of chronic fatigue syndrome - and find nothing. Meanwhile, psychologists offer their own theory: the peculiarities of the response to stress of people living in a space overcrowded with information are to blame for this disease.

TIRED OF Idleness?

A condition similar to chronic fatigue syndrome occurs when the body becomes imbalanced between the stimuli sent by the external environment and our response to them. Why are signs of chronic fatigue often felt by housewives or people with monotonous, monotonous work, and simply slackers who are ready to lie on the couch for days without anything to do? Because stimulation nervous system they don't have enough.

Stress in moderation is good for health - it allows the body to mobilize, gather together internal forces in order to be ready to correctly respond to the “message” from the outside world and provide protection.

When these incentives are few, the settings begin to “go astray.” A similar thing happens when stimulation is too active. Examples of overstimulation are everywhere and literally cultivated by society. Thus, chronic fatigue syndrome becomes a programmed disease.

PROBLEM 1: EXCELLENT ACHIEVEMENT SYNDROME

The first path to illness is the desire for perfection, which is fueled in every possible way by advertising, the film industry, popular literature. It is argued that literally everyone can and should achieve wealth, fame, be successful from the point of view of society, and arouse the admiration of others. Moreover, each of us already has all this, and whether we show these wonderful qualities or not depends only on us. A person, trying to overcome high barriers, often sets himself impossible tasks. For example, he may be a successful manager or a successful actor, but at the same time he is forced to sacrifice something, for example, his personal life, old friends, or raising children. And first of all - spiritual harmony, because no one has ever managed to be at the “top” all the time. Even the greatest have experienced periods of decline. The very position that everything needs to be done to the maximum or not at all leads to a nervous breakdown.

ANTIDOTE. It is very important to forgive yourself in difficult moments, allow small weaknesses, and not continue to rush to the finish line at full speed. Love yourself, not your imaginary image - do not forget that you are real and unique as a person, and are not at all a figment of someone’s imagination.

PROBLEM 2: ENVY

This feeling often leads to a colossal loss of energy. After all, envy is a destructive feeling, a real generator of complexes and ill will.

ANTIDOTE. Envy is practically untreatable. If you suffer from it seriously, things are bad. Try to switch to more positive feelings - admiration for nature, a loved one, art. Remember that even the most successful person has reason to envy those who are higher than him.

PROBLEM 3: LACK OF CONFIDENCE

Another way to waste energy is to always focus on the opinions of others about you. At the same time, the lion's share of activity is spent reacting to facial expressions, words, supposed thoughts and feelings of colleagues, friends, and relatives. This complex is based on self-doubt and a constant desire for approval.

ANTIDOTE. Understand that people are usually not that interested in your successes and failures. They are focused on themselves, and your activity usually takes place on the edge of their consciousness. Usually they easily forget what they once said about you, and you are ready to think about a carelessly thrown word for weeks. So is it worth wasting energy so mediocrely?

PROBLEM 4: REluctance to be satisfied with little

Sometimes even such a noble feeling as the desire for self-realization can lead to a leak of energy. Nowadays, it has become fashionable to say that the possibilities of every person are limitless. This is wrong. Only some people succeed in “jumping over their heads”, and even then at the expense of a colossal waste of mental strength and the loss of the good that was achieved at the previous “stage”.

ANTIDOTE. Learn to be happy with what you have. Remember that in every victory there is a share of defeat, and in every defeat there is a positive life experience. A person who has not risen through the ranks can enjoy freedom more, take a break from the stress of responsibility, and have a better chance of maintaining health. As Dale Carnegie said, his farmer grandfather, who never traveled beyond his home state, was much happier than many bosses with eaten away livers and habitual nightmares whom the great popularizer of psychology met along the way.

PROBLEM 5: THE DESIRE TO PUT STRAW EVERYWHERE

The constant desire to protect oneself has a detrimental effect on health. For some, this is expressed in an endless desire for a higher material level, for others - in a passion for various “systems”. As a rule, neither one nor the other provides a guarantee of safety, but it drains strength very quickly.

ANTIDOTE. Remember that it is impossible to foresee everything in life - the world always develops according to its own laws, and not according to our wishes, and His Majesty chance can nullify all the measures you have taken. So is it worth it?

6 PROBLEM: GREED

It destroys internal protection and this is a common feeling. We are talking about people who constantly expect to be deceived and try to calculate what they can gain from this or that enterprise. Such a person is forced to constantly restrain himself, save his strength in order to “sell” it at a higher price.

ANTIDOTE. The rationality of such behavior is apparent. We will never be able to calculate how much and what will be “returned” to us in response to our efforts. It has been noticed that the more a person gives, the more he receives - at least in the form of gratitude, good attitude from others, which is a powerful feed for his internal “reservoirs”.

7 PROBLEM: LIFE AT HALF FUNCTION

Oddly enough, energy leakage is also caused by extremely economical spending of this very energy. Each activity has five components: goal - plan - execution - control - internal assessment. If a person masters only some of these components, for example, does not set goals for himself (others do this for him) or delegates the assessment to his superiors or relatives, he eventually accumulates mental stress, which leads to chronic fatigue. Those who have ways to hold all the components in their hands usually do not get tired: they receive energy from their activity.

ANTIDOTE. During your vacation, try doing activities that are completely different from those in which you might get high grades. Allow yourself to be a C student in something. The main thing is to step back from your usual activities, check “your course” with your state of mind, and look for the main guidelines in it. And the sources of energy that the world around you is so rich in will replenish your reserves and help you forget about chronic fatigue syndrome.

I titled the article “How to be less tired at work and at home,” but I’ll start from afar - with my main secret ;-). In my life I have moved a lot, even a lot - I have changed at least a dozen rented apartments. Student years, studying in different cities, looking for an apartment after graduating from university... And the further, the worse - each new move was worse than the previous one, it seemed simply unrealistic to be less tired while transporting things. No, no one, of course, argues - moving is tiring (with age, things become more and more, and these are not just boxes with books and clothes, but also equipment, furniture), but since I was tired and exhausted!.. In general, not I recommend!))

So here it is. During my last move, I thought: how can I get tired less and why, in fact, do I get SO tired? Not just SO, but SOOOO, that after I bring things into the apartment, I just collapse from fatigue and walk around like a zombie for several days? The answer that I found seemed quite convincing: before the move, already a few days ago, I began to stress myself out - like how hard it would be, how many bruises I would have again from all these boxes and suitcases, how I would carry them, they were so heavy , and how to pack it into the car, and how to worry: have you forgotten anything?

The solution that I found was also simple: in order to be less tired, I simply forbade myself from thinking about the move in detail and imagining HOW difficult it would be. As soon as such thoughts came, I immediately told myself: “Stop! There’s no escape anyway, the move will still happen – there’s no point in stressing yourself out. My worries and thinking about the situation in detail will not change anything - except that I will spoil my nerves and get tired IN ADVANCE.” No, of course, I was packing my things - but more detached than usual: not imagining all the upcoming difficulties while packing, but listening to pleasant music or turning on my favorite movie.

As a result, the next move was much easier, and lo and behold! – easier both physically and psychologically! My conclusion: I was more tired not from the move itself, but from my preparatory thoughts and worries. After this story, I thought about other situations: perhaps, in them, I can be less tired if I simply think less about them, and not frighten myself with all sorts of sad incidents from the lives of acquaintances and acquaintances?

I decided to apply this principle in other areas of life: don’t stress yourself out in advance; if you need to think about it, then think about the facts, and not my irrational fears and worries. This helped me get tired less - both at work and at home. Isn't it really that simple? And if you also want to be less tired, this is my advice No. 1. What else?

1. No multitasking: one period of time is one thing
2. Be sure to go out into the fresh air at lunchtime. Social networks and news all behind the same computer monitor - this is not relaxation!
3. Will allow you to be less tired at work making to-do lists. It’s great if you master it - it can be used to plan any tasks in general: both at work and at home.
4. Less intrigue. Stay away from people who are ready to constantly discuss colleagues and savor other people's mistakes. Extra intrigue means extra stress. Extra stress means more fatigue.
5. Ask to work remotely. Remote work is applicable to many professions today: programmer, accountant, journalist, designer, and even secretary. Perhaps, within the walls of your own home, you will be less tired of the same work.
6. Weekends are sacred! On weekends you need to rest, no work! Without good rest you will be very tired even at your favorite job.

And yes, don’t forget: our body is very smart and gives many clues to its owner. Perhaps, if you are very tired at work, this is a signal that it’s time to change it?

1. Share chores around the house. Let each family member know what he must do and understand that no one else will do it for him.
2. Be sure to keep lists of household chores— you can download templates in the section (it's free!).
3. Master non-standard time management methods: for example, every day, clean a certain area for only 15 minutes or do household chores for 25 minutes, and then rest for 5 minutes (and so on several times). So you won’t even have time to get tired of everyday life) Read more about techniques for.
4. Look for ways to make your life easier. For example, putting things in order with music, original gadgets for maintaining cleanliness, and aromatherapy will make household chores more enjoyable. In the blog I already told you which ones I use and how I use them. All these methods help me get less tired of everyday life.

What if you have your own ways to help you get less tired at work or less tired at home?