Do you feel that simple tasks which you would earlier complete in a jiffy are now getting tough for you? Is your message box full with messages of pending work that needs to be completed? If you can relate to this situation. Relax!
In urban India most individuals follow the same routine day in and day out. They get up early in the morning finish the household work, get ready for the office, travel through crowded buses, attend meeting and seminars in the office, head home in another crowded bus, prepare dinner, watch TV and hit the sack. They lead a busy scheduled life with no time to spend for themselves. This super hectic lifestyle causes fatigue.
Studies suggest 35 % of urban professionals in India suffer from fatigue at work. Well Known Psychologist Dr Pavan Sonar says, “The causes of fatigue can be different ranging from stress, sleep deprivation, inadequate rest, overwork, hectic daily routine, poor nutritional status. Medical conditions like anemia, hormonal abnormalities, fibromyalgia Vitamin B12 deficiency or a thyroid disorder can also lead to fatigue.”
Signs to watch out for:
Dr Pavan Sonar says, “Tiredness, lethargy, lack of concentration, cramps, sleepiness, headaches, making more mistakes, increased tea, coffee or cigarette consumption are the few symptoms that indicate fatigue at work." If you suffer from a couple of stress symptoms there are chances that you are nearing a condition called chronic fatigue syndrome. This is because when you are stressed breathing becomes shallow, thereby limiting the oxygen intake and causing a sudden feeling of stress and fatigue.
Here are few signs to watch out for.
- You feel tired easily
- Everything seems like a chore, you no longer enjoy what you are doing
- You have frequent mental shut downs
- You take longer to complete tasks you would normally finish sooner
- You are feeling sad often
- You seem to be forgetful
- You find it difficult to get up in the morning and feel tired even early in the morning
- You have constant body pain and joint aches or stomach problems,
Every individual should pay attention to these symptoms as they may get severe if not treated at the right time. In a worst scenario they can lead to mental and physical breakdown says Dr Sonar.
Ways to break out of your daily regime:
Most important way to reduce fatigue is to change your daily regime. Here are a few pointers to help you lead a relaxed and stress free life.
Engage in a physical activity
Break out of your daily routine and take up a physical activity. Avoid watching TV or browsing the internet, use this time to play a sport, swim, run, trek or just walk around the neighborhood to enjoy nature. A dose of fresh air and sunlight will help to energize you instantly.
Lack of sleep also causes fatigue so it is important to switch off your mobiles, laptops and help yourself into deep sleep. Sufficient sleep will recharge you instantly. If you find it difficult to fall asleep, meditate for a few minutes before hitting the sack. You can also try aromatherapy with scented oils like lavender or jasmine. Add a few drops of these oils in your bath water or apply on your temples or sole of feet. You will fall asleep easily.
Leading busy schedules make it difficult to keep in touch with friends or old colleagues. Communicating with family, friends or colleagues helps to reduce stress so plan a weekend meeting with your friends, or meet your cousins over dinner. Dr Pavan Sonar says, “Sharing your concerns or speaking your heart out to your friend or colleague helps to reduce the fatigue instantly.”
Are you a movie buff? Have you stopped watching movies because of lack of time? Going out to watch a movie can be entertaining. Watch a thriller or a comedy anything that you find stimulating and you will come back refreshed and full of energy.
Going on a yearly holiday tour to explore nature is not enough. Visit places of interest often. You do not have to go to very far off place to appreciate nature. You can sit on the shore and watch the sea waves, the sound of the waves can be soothing. Sitting at a promenade and watching the sun disappear into the horizon can also be very relaxing. Set aside some time every week to visit these places that amuse you.
Take out time every week to do pursue your hobbies. You can learn something new like photography, gardening or spend time on something that refreshes you. It will give you a chance to stretch your horizons and meet new people with common interests. You can join a fun club or sports club, environment club, or just get the neighborhood kids together and have a cleanup drive.
Practicing any of these techniques will make you feel more energized, more awake and increase your concentration skills. You will find it easier to work under stringent deadlines or long work hours, without feeling tired.
The bottom line is, spend time for yourself on doing things that you enjoy and you will soon see a renewed and happier you. When you are relaxed and at ease, you will be able to give more to your job in lesser time.