With our busy, always on lives, it’s easy to feel tired, fatigued and exhausted. This article shares 9 tips to show you how to stop feeling tired and become more energised and productive.
For many entrepreneurs feeling tired is just part of running a business.
For others chronic tiredness and fatigue can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.
In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some tips and guidance take you can use to overcome exhaustion and fight fatigue.
I’ll share 9 tips you can use on how to stop feeling tired all the time and transform fatigue into energy and focus.
Why am I feeling fatigued?
Fatigue is extreme tiredness resulting from mental or physical exertion or illness.
It is a reduction in the efficiency of a muscle or organ after prolonged activity.
For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.
Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy.
Every entrepreneur feels tired at some point, but this feeling can be resolved with a nap or a few nights of good sleep.
How can I stop feeling tired?
Fatigue leads to exhaustion, overwhelm and feeling tired all the time.
It can cause a vast range of physical, mental and emotional symptoms including chronic tiredness and exhaustion, mental blocks, lack of motivation and slowed reflexes.
Why I’m feeling exhausted?
If you want to learn how to stop feeling tired, you need to understand the causes, which include:
Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
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.
Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
Emotional concerns and stress
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 fatigue and exhaustion 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 yo want to learn how to stop feeling tired all the time, these 9 tips will help you fight fatigue and help you become more energised and productive.
1. Tell the truth to fight tiredness
Some people can numb themselves to the fact that they are overtired or fatigued all the time.
In the long run, this won’t help you.
If you want to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.
Once you’re clear about the activities you’re doing in your work and life that you find irritating, energy-draining, and make you 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 fatigue 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.
2. Reduce your commitments
When we have too many things on our plate in work and life, we can feel 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 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.
Just 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 tiredness, 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
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.
But sometimes, we extend ourselves too much and go beyond our personal limits to help others.
That’s when extreme tiredness and constant exhaustion can creep up on us.
Which can make us more fatigued.
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.
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
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 us improve our memory and learning skills.
9. Manage your stress levels at work
Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.
When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time.
Identifying the causes of stress and then tackling the problems should be a priority.
My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.
The bottom line – regain energy
If you want to learn how to stop feeling tired all the time, these 9 tips will reduce feelings of fatigue and exhaustion and help you regain energy.
Some will work better than others as we are all different, whilst others can be incorporated together in your daily life, but they will all help you reduce feelings of tiredness and fatigue and help you regain energy and be more productive.
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