There is a distinct difference between feeling tired and feeling tired all the time, commonly known as fatigue. In our busy lives it’s easy to start feeling exhausted or feel tired on a regular basis. But if you constantly have no energy there may be physical, psychological of other lifestyle causes of your tiredness. In this article I’m going to share 9 ways on how to stop feeling tired all the time.
For many people feeling tired all the time is just part of life. Feeling exhausted may stem from too many late night, too many long hours at work, not enough sleep, stress, or other personal challenges such as having a newborn baby. However, if you’re constantly asking yourself “Why am I tired all the time?” there may be a deeper problem.
Feeling tired all the time or feeling fatigued can be crippling and can have a serious effect on your sense of wellbeing, health and productivity.
In this article, I’ll share some of the most common causes of feeling exhausted and outline ways on how to stop feeling tired all the time.
Why you might be feeling tired all the time
Many people are now experiencing feeling tired multiple times a week. If you’re currently feeling tired all the time, know that you’re not alone. If you are feeling exhausted regularly, it’s important to acknowledge and think about the causes. Look at the parts of your life that are particularly tiring. Analyse the time you are working. Look at your sleep patterns. Look for any specific events or health issues that might have triggered your tiredness.
For many people, the causes of tiredness are due to not getting enough sleep, stress, overwork or lifestyle issues. If that sounds like you, the tips I’m about to share will help you restore balance and get your energy back.
If you’re experiencing extreme tiredness resulting from mental or physical exertion or illness, you may be experiencing fatigue. For more about medical reasons why you’re feeling tired, read this article from the NHS.
Reasons you feel tired all the time
Here are some of the most common causes of feeling tired all the time:
Medical causes of feeling exhausted
Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
Lifestyle-related causes of feeling exhausted
Being overweight and a lack of regular exercise can lead to feeling exhausted. Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
Work fatigue causes of exhaustion
Workplace and financial stress in a variety of forms can lead to feelings tired all the time.
Lifestyle causes that make you feel exhausted
Common lifestyle factors that can have you feeling tired all the time include lack of sleep, alcohol and drugs, overwork, lack of exercise and poor diet.
9 ways to combat tiredness
If you feel tired all the time, here are 9 ways to combat tiredness.
1. Tell the truth to stop feeling tired
If you want to stop feeling tired al the time, the first step is to acknowledge that you’re feeling exhausted, and to identify the causes of your exhaustion. People often numb themselves to the fact that they are overtired or feeling exhausted.
In the long run, that won’t help.
If you want to stop feeling tired all the time, you must identify and tell the truth about the things that are draining your energy, creating tiredness or causing you to feel exhausted.
Once you’re clear about the situations or activities that you find exhausting, energy draining or make you feel tired, you can make a commitment to stop doing them.
The first person you have to sell on getting rid of the causes of feeling tired all the time is yourself.
One starting point is to diagnose the symptoms.
When you start feeling tired, exhausted, overwhelmed or feel that you’re not operating at your normal energy levels make a note of:
- How you feel
- What time of day it is
- What may have contributed to your exhaustion
- How your mind and body is reacting
- Whether something or someone has triggered this feeling
This analysis may help you identify, understand and then create a plan to eliminate very specific causes of tiredness and exhaustion. Read more on how you can sleep better at night.
2. Cut down on commitments
When you have too many things on your plate in work and life, you can feel tired tired all the time, overstretched and overwhelmed, causing physical and mental exhaustion.
If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. When you stack these up throughout your day and week, then your stress levels will rise.
When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.
This creates more stress, extreme tiredness and can affect your decision making ability.
To stop feeling tired all the time, cut down on your commitments and start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in. Read more about how to deal with stress.
3. Get clear on your priorities
Feeling exhausted all the time often happens because you simply have too many things going on, and too many things on your to-do list. If working on your list of to-do’s or goals becomes too overwhelming, start reducing your daily activities. The way to do this is to change your to-do list to become a daily achievement list.
When you focus on less, you feel more energised, motivated and excited. The simples way to achieve this is to focus on achieving just 3 things every day.
When you complete those 3 mini goals, you’ll get a rush of energy and your confidence will grow.
If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus, causing tiredness.
Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction. Read more about how to boost energy and manage time effectively.
4. Express more gratitude
Gratitude and confidence are heavily linked.
Simply being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.
It can help you improve your sense of wellbeing and reduce feeling tired, which can bring on feelings of joy and enthusiasm.
Try starting a gratitude journal or just note down 3 things you’re grateful for every day.
5. Focus on yourself
Tiredness, exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).
There are work commitments, family commitments, social commitments.
You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.
Sometimes we extend ourselves too much and go beyond our personal limits to help others.
That’s when feeling tired all the time, extreme fatigue and constant exhaustion can creep up on us.
We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate. If you want to stop feeling tired all the time, read more about how to create better work-life balance.
6. Find time for rest and recovery
Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help you recover, recharge and refocus.
If you’re feeling tired all the time, recovery time helps fend off mental and physical tiredness and allows you to simply kick back and relax.
The key here, though, is to remove yourself from the daily challenges that bring on tiredness and fatigue.
Can you free yourself up completely from work and personal obligations to just rest and recover for a day? Read more about how to create time freedom.
7. Get regular exercise
The simple act of introducing some form of physical activity into your day can make a huge difference to stop you feeling tired all the time.
It can boost energy levels, make you feel much better about yourself and can help you avoid tiredness.
Find something that fits into your life, be that walking, going to the gym, running or swimming.
The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.
You could also walk more which will help clear your head and shift your focus away from stressful thoughts.
8. Get better sleep to fight tiredness
Poor sleep can lead you to feel tired all the time. A sleep disorder may also be the underlying cause of tiredness. A good night’s sleep is important to feeling refreshed and energetic. Try going to bed and waking up at the same time every day. To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters.
Your body needs sleep to recharge.
Getting the right amount of sleep every night can improve your health, reduce stress levels and help you improve your memory and learning skills. It will also help you stop feeling tired all the time.
9. Reduce stress
Stress is one of the leading causes of feeling tired all the time. Feeling exhausted and fatigued can seriously affect your health and performance.
Increased levels of stress at work often comes from having too much to do, or feeling overwhelmed with your to-do list. When you have increased levels of stress at work and at home, it’s easy to feel tired all the time.
To stop feeling exhausted, take the time to identify the causes of stress and then prioritise eliminating the things that cause you to feel stressed and tired.
Read more to find out how to stop feeling overwhelmed at work.
If you want to learn how to stop feeling tired all the time, these 9 tips will help you stop feeling fatigued and exhausted and help you regain energy.
Some will work better than others as we all experience tiredness, exhaustion and fatigue in different ways.
If you’re feeling tired all the time use these tips to fight fatigue so you can regain energy, reduce overwhelm and be more productive.
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