Do you often ask yourself, “Why am I so tired all the time?” If so, this article may be the perfect read for you as I’ve compiled some of the best tips and strategies on how to stop feeling tired all the time.
With our busy, always on lives, it’s easy to start feeling tired all the time. You may also feel exhausted all the time or be experiencing extreme fatigue. If you’re currently feeling tired all the time or always feel sleepy, this article provides 9 tips to show you how to stop feeling tired and become more energised and productive.
For many people feeling tired all the time is just part of life. We all experience tiredness at some point but if you’re constantly asking yourself “Why am I so 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 our sense of wellbeing, health and productivity.
In this article, I’ll share some of the most common causes of feeling fatigued and outline ways on how to stop feeling tired all the time.
I’ll share tips and guidance that you can use to overcome exhaustion and fight fatigue so you can feel more energised, productive, and less stressed and overwhelmed.
Why am I so tired all the time?
The vast majority of people are now experience feeling tired multiple time a week. If you’re experiencing feeling tired all the time, know that you’re not alone. Feeling fatigued is the same as feeling as though you’e tired all the time. Fatigue is extreme tiredness resulting from mental or physical exertion or illness.
Feeling fatigued comes from a reduction in the efficiency of a muscle or organ after prolonged activity.
Extreme fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.
Fatigue is sometimes described as tiredness, it is different to just feeling a bit tired or feeling sleepy.
We all feel tired at some point, but this feeling can mostly be resolved with a nap or a few nights of good sleep.
What is fatigue?
Fatigue is a common problem when we feel tired both physically and mentally.
Although physical and mental fatigue are different, they often occur together.
Feeling fatigued leads to exhaustion, overwhelm and feeling tired all the time.
It creates a vast range of physical, mental and emotional symptoms including chronic tiredness and exhaustion, mental blocks, lack of motivation and slowed reflexes.
Why do I feel exhausted all the time?
Feeling exhausted all the time is very common, but there are some specific cause of feeling exhausted that I wanted to share. The most common causes of feeling exhausted all the time are:
Medical causes of exhaustion
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 exhaustion
Being overweight and a lack of regular exercise can lead to feelings of fatigue.
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 of fatigue.
Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.
Exhaustion can also be caused by a number of factors working in combination.
Lifestyle causes that make you feel drained
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.
Work fatigue that causes exhaustion
Common workplace issues that can cause you to feel fatigued and feel exhausted include:
Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
Poor workplace practices
This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone.
This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.
Psychological causes of fatigue
Psychological factors are present in many cases of extreme tiredness and fatigue. These may include:
Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness.
People who are depressed commonly experience chronic fatigue.
Anxiety and stress
Someone who is constantly anxious or stressed keeps their body in overdrive.
The constant flooding of adrenaline exhausts the body, and fatigue sets in.
Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.
How to stop feeling tired all the time
If you ask yourself “why am I so tired all the time?” or you always feel sleepy or feel exhausted, these 9 tips will help you fight fatigue and give you proven tips on how to stop feeling tired all the time.
1. Tell the truth to stop feeling tired
People numb themselves to the fact that they are overtired or feeling fatigued all the time.
In the long run, this won’t help.
If you want to stop feeling tired all the time, you must diagnose and tell the truth about the things that are draining your energy, creating tiredness or causing you to feel fatigued.
Once you’re clear about the activities you find irritating, energy-draining, and make you always tired on a regular basis, 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 stressed, overwhelmed or just 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 fatigue
- How your mind and body reacts
This analysis may help you identify, understand and then create a plan to eliminate very specific causes of tiredness and fatigue.
2. Reduce your commitments
When we have too many things on our plate in work and life, we can feel tired, overstretched and overwhelmed, causing physical and mental fatigue.
If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement.
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.
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.
3. Get clear on your priorities
If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.
Change your to-do list to become and achievement list.
Focus on achieving just 3 things every day.
When you complete those 3 things, 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.
Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.
Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed.
This will stop you overcommitting and get you excited about what the next day can bring.
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.
6. Set aside rest and recovery time
Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.
Recovery time helps fend off mental and physical tiredness and allows us to simply kick back and relax.
The key here, though, is to remove ourselves 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?
7. Take more 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. Manage your stress levels at work
Stress is one of the leading causes of feeling tired all the time. Feeling exhausted and fatigued can seriously affect your health and performance.
When you have increased levels of stress at work and at home, it’s easy to feel tired all the time.
Take the time to identify the causes of stress and then prioritise eliminating the things that cause you to feel stressed and tired.
My article for LIfehack on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.
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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