Keys To Remember If Energy Is In The Pits
An uptick in fatigue can mean that your team needs more time to decompress, rest, and have fun. That might mean offering more resources, more flexible or slowed scheduling, office get-togethers, nap pods, or just being more available to serve as a sounding board for ideas and concerns. People might assume that they’re tired for other reasons, such as not exercising enough. Alternatively, they might stay mum about their exhaustion due to the stigmas associated with mental health and the desire to look strong and capable. You should be willing to observe well and be their advocate, communicating openly about the issue if you see differences in biological signs and employee satisfaction responses.
Secondly, remember that fatigue has a negative influence on productivity levels and decision making. The worst thing you can do if performance sags and choices become more questionable is to get overly critical and harshly point fingers. This isn’t to say you should stop holding people accountable. Rather, it’s to say that getting angry or pointing out faults in unkind ways can stress the team out even more and compound the fatigue problem. Don’t assume that the employees don’t want to succeed. Give them a chance to make up for mistakes as you try to eliminate whatever operational or cultural stressors you might be responsible for the workplace.
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How To Handle Sleepiness When Youre Stressed
First and foremost, if youre unsure whether your sleepiness is normal, you should get it checked out by a doctor.
Routine blood tests collected at a doctors visit are very important if you are experiencing chronic symptoms of insomnia, Conroy said. Abnormal levels of hormones, like thyroid-stimulating hormone, can affect how we feel during our waking hours.
Conroy also said to pay attention to your diet and fitness regimen. Skipping workouts and loading up on high-sugar or high-carb meals may make you sleepy or lead to an energy crash.
Make sure you are drinking enough water, and have a regular exercise routine, Conroy said.
You can also eliminate fatigue when youre stressed by pacing your activities during your waking hours.
Dont overdo it or underdo it, Conroy said. Engage in some form of relaxation, and paying attention to avoid unhelpful thought patterns. Thinking, Im never going to finish this, or, I am way too busy to take time out for myself is going to keep you in the same, tired cycle.
Prather said that you should make sure to carve out some me time no matter how many deadlines you have, or how big the project.
Stressors can feel all-consuming, but they dont have to be, Prather said. Scheduling things that you enjoy, like yoga or getting out in nature, can be really revitalizing and stress-reducing.
You Still Feel Sluggish After Enough Sleep
If you’re feeling as if you wake up exhausted, even after the recommended seven or eight hours of uninterrupted sleep, it may have something to do with anxiety. “Those who suffer from anxiety disorders often find that they wake up feeling exhausted,” Dr. Manly says. “This is due to the toll that stress takes on the bodyâs resources, affecting the bodyâs ability to recover and recharge.”
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However, the trauma is much bigger for individuals directly affected by the pandemic, says Galea. That includes those who’ve lost loved ones, lost a job or housing, struggled with child care, or have had COVID-19 themselves some of whom report continuing to experience exhaustion that’s thought to be associated with the viral infection.
Which Careers Are More At Risk Of Emotional Exhaustion
Anyone in any career can feel emotionally drained. But those in stressful or demanding jobs are more likely to experience it than others.
Here are five professions that are more at risk of emotional exhaustion:
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Some people have been hit so hard and are so worn down that “they are having trouble coming back from this,” says Cyrus, the Johns Hopkins psychiatrist, whose patients are mostly people of color and/or queer. Black and Latino communities in particular have been disproportionately affected by the pandemic and its fallout.
And people in these communities will likely struggle with more mental and physical health issues in the long run, notes Galea, and need access to mental health care and greater support to recover.
What Is Mental Exhaustion
Itâs kind of like physical tiredness, except itâs your mind instead of your muscles. It tends to show up when you focus on a mentally tough task for a while. You might also feel this kind of brain drain if youâre always on alert or stressed out. Your job, caring for children or aging parents, and other things can lead to mental exhaustion.
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What Happens To Our Body When We Experience Stress
No matter the source, whether its a bad day at work or an encounter with a predatory animal, your body is hardwired to respond to any form of stress in the exact same way by prioritising your short-term survival over your long-term survival. This starts with your brain stimulating your adrenal glands to produce steroid hormones like adrenaline and cortisol. Together, these work to dilate your vessels, increase your blood pressure and encourage your liver to take any stored sugar and release it into your bloodstream as glucose so your body can better utilise it as a fuel source.
This is all well and good if youre about to engage in either fight or flight but the downside is that several key areas of your body, such as your digestive system, reproductive system and immune system, often take a backseat and slow down as a result. As I mentioned earlier, this sudden onset of sluggishness can impact your energy levels but for now, it might be more pertinent to examine how your adrenal glands cope under this increased demand.
What are your adrenal glands?
Poor Coping Behaviors: A Complication Of Stress
As is to be expected, all of this stress leads to poor coping behaviors, like poor diet and overconsumption of alcohol or caffeine, all of which wreaks havoc on a sleep cycle.
A typical millennial diet in the U.S. looks something like a bagel for breakfast, a sandwich for lunch, and pizza or pasta for dinner, says Marissa Meshulam, a registered dietitian and nutritionist.
These diets are high in refined carbohydrates and low in fiber, which leads to blood sugar highs and lows. When your blood sugar is out of whack, you become more tired. Additionally, these diets are low in vitamins and minerals, which can lead to deficiencies and subsequently chronic fatigue.
Beyond that, millennials are more likely to dine out compared to other generations. According to registered dietitian Christy Brisette, millennials are 30 percent more likely to dine out. Even though millennials value health, they also snack more frequently and value convenience more than other generations, which means healthy choices arent always happening, she says.
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Stress Causes Fatigue By Making You Depressed
One of the other big problems with chronic stress is that it can trigger depression. By disrupting your mood and making you depressed, it can sabotage your energy levels.
Mood and energy levels are very much intertwined. Think about it: How many times in your life can you remember feeling like you are bursting with energy but also feeling really sad? How many times can you remember feeling terribly depressed but feeling like your energy is amazing? Both of those scenarios are extraordinarily rare.
Usually, energy and mood work together in positive upward spirals or negative downward spirals. Better moods facilitate better energy, and better energy facilitates better moods. And vice versa.
So one of the big problems with chronic stress is that it wrecks your mood. And along with that, your energy. There are many ways that stress wrecks your mood:
- CRH and dynorphin both are implicated in causing depressive episodes. ,,
- Chronic HPA activation is also known to induce depression.
- Chronic stress can cause neurotransmitter resistance and imbalances in the brain , and those neurotransmitter effects are linked with depression. ,
- Chronic stress also decreases BDNF and impairs neurogenesis both of which are important in staving off depression.
- Chronic stress causes certain important energy-regulating areas of the brain to atrophy .
What Are Some Ways To Prevent Stress
Many daily strategies can help you keep stress at bay:
- Try relaxation activities, such as meditation, yoga, tai chi, breathing exercises and muscle relaxation. Programs are available online, in smartphone apps, and at many gyms and community centers.
- Take good care of your body each day. Eating right, exercising and getting enough sleep help your body handle stress much better.
- Stay positive and practice gratitude, acknowledging the good parts of your day or life.
- Accept that you cant control everything. Find ways to let go of worry about situations you cannot change.
- Learn to say no to additional responsibilities when you are too busy or stressed.
- Stay connected with people who keep you calm, make you happy, provide emotional support and help you with practical things. A friend, family member or neighbor can become a good listener or share responsibilities so that stress doesnt become overwhelming.
When Should I Talk To A Doctor About Stress
You should seek medical attention if you feel overwhelmed, if you are using drugs or alcohol to cope, or if you have thoughts about hurting yourself. Your primary care provider can help by offering advice, prescribing medicine or referring you to a therapist.
A note from Cleveland Clinic
Its natural and normal to be stressed sometimes. But long-term stress can cause physical symptoms, emotional symptoms and unhealthy behaviors. Try relieving and managing stress using a few simple strategies. But if you feel overwhelmed, talk to your doctor.
Ketamine Brings Your Brain To Life
Ketamine doesnt make you sleepy. In fact, ketamine wakes up your brain. As the synapses are restored, signals travel faster and faster deep into the brain, bringing a sense of well-being along with initiative, creativity, and order.
Your brain will function at a much more effective and efficient level. Youll feel like your best self. Your sleep will improve when youre sleeping, and your alertness will improve when youre awake. Its pretty extraordinary.
This is anxiety treatment that doesnt leave you sleepy. Theres no fatigue, no weight gain, no sexual dysfunction, no constipation or diarrhea, and none of the other side effects you can see with other medications used to treat anxiety.
Ketamine is an anesthesia medicine thats been used in emergency and surgical settings for 50 years, and has been found to be safe and reliable. Its only been in the last several years that it has emerged as a remarkable treatment for depression, anxiety, and other mood disorders.
Ketamines rapid and robust antidepressant action is restoring the lives of those whove suffered with treatment-resistant psychiatric mood disorders.
At Innovative Psychiatry, were seeing a consistent response rate of 80% to IV ketamine treatment. So, while ketamine isnt for everyone, chances are pretty good that it can really help you.
If you suffer from anxiety disorders that havent responded to other traditional treatments, for an appointment.
Lets work together to help you get better.
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How Can You Manage Tiredness Caused By Anxiety
If the above description of anxiety-related tiredness and its symptoms sounds familiar, its time to put together an action plan for managing and mitigating.
When it comes to naps, keep them short and early in the day. Avoid taking naps within a few hours of bedtime, and try to limit them to 20 minutes each. This is the appropriate time for a power nap, which will give you a short burst of energy, but wont affect your sleep at night. Its also important to avoid relying on caffeine. Even though you might feel the urge to drink coffee or energy drinks every time you feel tired, it can further derail your sleep progress.
If possible, maintain a consistent sleep routine. Even if you dont get the ideal amount of sleep each night, its important to keep it consistent. Go to bed and wake up around the same time each day to help get your mind and body into a good rhythm. And, though you probably dont want to, its important to take a technology break. When you feel like your mind is overworked, take a 10-minute break from screens. The goal is to remove stimuli that put even more stress on your brain. Go into a dark room, close your eyes, and just let your brain recharge. These relaxation techniques can be a beneficial stress response.
Exhaustion caused by anxiety is debilitating, and you dont have to live in a constant state of tiredness. Deciding to address the problem is the first step, and Advekit is here to help.
You Wake Up A Lot During The Night
Waking up a lot during the night will obviously contribute to feelings of fatigue. But have you ever wondered why you keep waking up? “Perseverating on triggers like finances or relationships it challenging for the person to turn their head off,” Noel says. “This can cause a restless nightâs sleep and tiredness and fatigue in the morning.”
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Dealing With Chronic Stress
If you can identify with the above symptoms as the causes of your tiredness, its time to take action.
Think carefully about what is causing your stress: work, family, health, a certain person or situation? In some cases, you wont be able to avoid the stressor entirely. What matters is taking steps to minimize the impact it has on your life. This is something you can discuss with a friend, counselor, or medical professional. You can also find lots of guidance in the program that Dr Wood and I created The Adrenal Fatigue Solution.
Remember, chronic stress wont go away by itself it needs to be addressed by YOU.
Why Some People Respond To Stress By Falling Asleep
Fight or flight, or sleep
Last month, my wife and I found ourselves in a disagreement about whether or not our apartment was clean enough for gueststhe type of medium-sized disagreement that likely plagues all close relationships. In the midst of it, there was a lull and, feeling exhausted all of a sudden, I got up and left the living room. In the bedroom, I immediately fell face down into the sheets. The next thing I knew it was 20 minutes later and my wife was shaking me awake. I hadnt meant to fall asleep I just felt so fatigued in that moment that there was nothing else I could do.
This wasnt new for me. A few weeks earlier, I had come into conflict with an acquaintance over some money. We were exchanging tense emails while I was at my office, and I began to feel the slow oozing onset of sleep, the same tiredness that came on when, as a child, I rode in the backseat of the car on the way home from some undesired trip. A sleepiness that overtakes the body slowly but surely and feels entirely outside of your control.
Of course, you dont actually want the stress-response system to be too reactive. If you were constantly in fight-or-flight mode, constantly stressed, it could actually have long-term effects on your neurochemistry, leading to chronic anxiety, depression, and, well, more sleeplessness. Even so, it seems like a good idea to sometimes be on high alert when dealing with stressful situations.
But thats not what my body did. My body shut down.
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Stress Causes Fatigue By Causing Chronic Physical Pain
One of the biggest problems with chronic stress are the effects on the brain. We just talked about some of those effects in the last point on depression, with how stress affects neurotransmitters, BDNF, and chronic HPA activation.
But here is the even bigger issue beyond these specific individual mechanisms: chronic stress causes fatigue by literally changing the structure and function of your spinal cord and brain in profound ways. Let me explain how this happens:
Normally, pain signals from the body travel through nerves to the spinal cord and then up to the brain. The brain then processes this information and we get the sensation of pain.
But with chronic stress, the brain begins to process these pain sensations with greater and greater sensitivity. So less and less of an actual stimulus is needed to induce pain. In severe chronic stress and pain thats gone on for years, this can get so severe that a person will feel even a light caressing touch as a sharp pain. .
This does not happen because the touch was actually harming their body, but because their nervous system and brain have now been rewired into being so oversensitive that every sensation is now felt as pain.
It also forms a vicious cycle, because pain itself will contribute to even more stress.
Chronic stress causes fatigue because it can lead to chronic pain, and chronic pain can contribute to stress becoming even more intense and chronic. ,