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How not to get tired after work. Work without fatigue: useful tips. Rest at work

Fatigue and apathy after a long day at work is normal and natural. To get back to normal, it is enough for a healthy person to sleep well or just survive until the weekend. But if even rest does not help you get back on track, it's time to think about a visit to the doctor.

When you wake up in the morning, do you struggle to get dressed and feel lethargic for the rest of the day? On weekends, you do not have enough strength and desire even for a walk, and even more so on weekdays? After walking a couple of flights of stairs, are you ready to collapse from weakness? All of these signs can indicate serious health problems; some of them, however, can be solved independently, while others require the help of a specialist. The authors of the book Your Body's Red Light Warning Signals, published in America, named the 8 most common causes of constant fatigue.

1. Lack of vitamin B12

This vitamin helps the nerve and red blood cells in your body function. The latter, in turn, are involved in the transport of oxygen to the tissues, without which the body cannot process nutrients into the energy it needs. Hence the weakness in B12 deficiency. This condition can also be recognized by other signs: for example, it is very often accompanied by diarrhea, and sometimes by numbness of the fingers and toes and memory problems.

What to do. Vitamin deficiency is detected with a simple blood test. If it shows a positive result, most likely you will be advised to eat more meat, fish, dairy products and eggs. The vitamin is also available in medicinal form, but it is poorly absorbed and is usually prescribed only in extreme cases.

2. Vitamin D deficiency

This vitamin is unique because it is produced by our own body. True, for this you need to spend at least 20-30 minutes in the sun daily, and the latest criticism of tanning enthusiasts does not contribute to this at all. The press is full of warnings that the passion for sunbathing threatens premature aging, age spots and cancer. This is partly true, of course, but excessive caution is no less dangerous to health. Vitamin D deficiency, doctors warn, can result in heart problems, high blood pressure, neurological disorders and certain types of cancer.

What to do. Vitamin D levels are also checked with a blood test. You can replenish it with a fish diet, eggs and liver. But sunbathing is also necessary. 10 minutes in the fresh air a day will be enough to get rid of fatigue.

3. Taking medication

Read the package leaflet of the medicine you are taking. Perhaps among the side effects are fatigue, apathy, weakness. However, some manufacturers may "hide" this information from you. For example, antihistamines (used for allergies) can literally drain your energy even though you won't read it on the label. Many antidepressants and beta-blockers (drugs for hypertension) have a similar effect.

What to do. Each person reacts to medications differently. The shape and even the brand of the drug can be important. Ask your doctor for a different one - maybe switching pills will get you back in shape.

4. Malfunction of the thyroid gland

Thyroid problems can also manifest as weight fluctuations (especially difficulty losing weight), dry skin, chills, and menstrual irregularities. These are typical signs of hypothyroidism - an underactive thyroid gland, due to which the body lacks the hormones that regulate metabolism. In a neglected state, the disease can lead to joint diseases, heart disease and infertility. 80% of patients are women.

What to do. Go to an endocrinologist and decide how intensive treatment you need. As a rule, patients have to sit on hormone replacement therapy for the rest of their lives, although the results justify the means.

5. Depression

Weakness is one of the most common companions of depression. On average, about 20% of the world's population suffers from this scourge.

What to do. If you do not want to take pills and go to a psychologist, try to play sports. Physical activity is a natural antidepressant, promoting the production of the “happiness” hormone serotonin.

6. Problems with the intestines

Celiac disease, or celiac disease, occurs in about 1 in 133 people. It lies in the inability of the intestines to digest the gluten of cereals, that is, if you sit on pizza, cookies, pasta or bread for a week, bloating, diarrhea, discomfort in the joints and constant fatigue begin. That body reacts to a lack of nutrients that it cannot receive due to the inability of the intestines to absorb them.

What to do. First, go through several tests to make sure that the problem is really in the intestines. In some cases, endoscopic examination is required to confirm the diagnosis. If the answer is yes, you will have to seriously reconsider your diet.

7. Heart problems

About 70% of women who have had a heart attack complain of sudden and prolonged attacks of weakness and constant fatigue that preceded a heart attack. And although the heart attack itself is not so painful for the beautiful half of humanity, the percentage of deaths among women is constantly growing.

What to do. If you have other symptoms of heart problems - decreased appetite, difficulty breathing, rare but sharp chest pains - it is better to consult a cardiologist. You may need an electrocardiogram (ECG), echocardiogram, or ultrasound of the heart. Treatment depends on results. As a preventive measure for heart disease, you can change your diet to a low-fat diet and do light exercise.

8. Diabetes

This insidious disease has two ways to wear you down. First, when the patient's blood sugar level is too high, glucose (that is, potential energy) is literally flushed out of the body and wasted. It turns out that the more you eat, the worse you will feel. By the way, the state of constantly elevated blood sugar has its own name - potential diabetes or prediabetes. This is not yet a disease, but it manifests itself in the same way in enduring fatigue.

The second problem is a strong thirst: the patient drinks a lot, and because of this, he gets up several times a night “out of need” - what a healthy dream there is.

What to do. Other symptoms of diabetes are increased urination, increased appetite, and weight loss. If you suspect that you have this disease, the best way to check your suspicions is to donate blood for analysis. If you have diabetes, you will need to follow a diet, check your blood sugar regularly, take medication, and possibly exercise. If you are diagnosed with prediabetes, "weight loss and increased physical activity can prevent the condition from getting worse.

Work is a necessity for each of us. And it doesn’t matter what it is connected with: with physical or mental labor, or with both, in any case, we get tired and we need rest. This short article will talk about how not to get tired at work, so I recommend reading the article to the end.>

And so, the rhythm of modern life, unfortunately, does not give us much time to rest: work, household chores, children, relatives and a lot of worries. Sometimes it resembles a large cauldron in which we boil. To the question: how not to get tired at work, there is still an answer, believe me. Have you ever noticed that you often think that you will not have time to do what you planned. Just the thought of work tasks and household chores is very stressful and it's terrible. Is there any point in constantly tormenting yourself with the thought of what else needs to be done? It turns out that we get tired not from the work itself, but only from the thought of it.

And so, the first thing to do is to try to write a simple plan for the day and complete all the points of the plan one by one. At the same time, try not to leave for tomorrow what you can do today. Then everything accumulates and piles up like a snowball. Take any completed work as your personal victory, at work it will give you confidence and a sense of your own importance.

The second thing you should not neglect is to take breaks, preferably every hour. You can just walk around, have a cup of tea or coffee, just turn your head and look in the other direction from your workplace.

If you have the opportunity to go outside, then you should definitely take a walk in the fresh air. Your rest should be as opposite as possible to your work. For example, if you have a sedentary job, then you need active rest, you can just walk somewhere.

If your work is related to physical labor, then it is better to relax while sitting, read something, watch an interesting magazine or just chat with a colleague on various topics, but in no case touching on working moments. Absolutely any job should stay at work and wait for your return.

The third and, in my opinion, the most important advice, try to learn how to quickly switch from thoughts about work to others. If you left work, then work should not go home or somewhere else with you, it should stay there, at work. We give so much time and energy to her in order to carry thoughts about her in our heads like a burden.

Yes, and the salary here also does not play a role, and frankly, most of us do not really indulge in it, especially its size, although most of us give our best at work, as they say, one hundred percent. It’s not worth it and you can’t accumulate fatigue, try to go somewhere: a movie, a walk alone or with friends, museums, concerts, in general, find a way to distract yourself. This will help you relieve the accumulated fatigue.

Output

Be sure to find something interesting in your work and tell your family and friends about it, especially about your successes, and not about difficulties and problems. Work should remain work for you, it is just your activity, for which you receive a reward in the form of money. Remember that work should not always be in the first place, only in this case you will not get tired of it. I wish you all good luck and try never to get tired at work!

Feeling tired throughout the day negatively affects productivity, mood, and eventually physical health. If you want to avoid chronic fatigue, try changing your daily routine instead of looking for quick-acting energy boosters. To prevent daytime sleepiness, make consistent and healthy morning and evening schedules, and focus on eating right and staying active throughout the day.

Steps

Follow a clear morning routine

Set aside enough time for morning preparation. You may think that you will feel more rested if you set your alarm clock 15 minutes late in the morning, but in fact this can lead to negative consequences, and you will have to pack in a hurry. If you don't want to feel tired all day, leave the house refreshed and relaxed, not emotional.

Wake up quickly and positively, and do some deep breaths . To feel energized and refreshed, it is very important to wake up with a positive attitude (in other words, “on the wrong foot”). Treat awakening as a new opportunity to do great things, not as a chore! Try the following:

1. Start every morning with the same ritual. Some people like to shower first, others like to exercise, and still others like to have breakfast first. Do whatever makes your body and mind know you're getting ready to start the day, and do the same things every morning.

   • Consistency is the key. Find what suits you and do it every morning, even on vacation!
   • You may think that a cold shower will cheer you up, because a warm one will start to make you sleepy. However, if you make a warm shower part of your morning routine, it will signal to your body and mind that it's time to wake up and get moving.
   • Consider installing a bathroom radio to play your favorite uplifting music, or just sing along.

2. Start your day with healthy breakfast . Even though breakfast is as important as other meals, it is a great way to prepare your body and mind for a strong start to the day. Fatty, carb-rich, and sugary foods like pancakes and sausages can lead to bloating and lethargy, so opt for healthy options like:

   • fruit, yogurt and porridge;
   • greens: spinach, kale, or celery (try mixing them together to make a smoothie)
   • eggs with lean ham or turkey;
   • oatmeal, whole grain bread, or healthy, sugar-free cereals.

3. enjoy a cup coffee later in the morning. A cup of coffee can be quite healthy, as long as you don't add too much sugar to it. In addition, caffeine gives energy. However, to get more benefit from it, it is worth waiting at least one to two hours after waking up before drinking it. There are the following reasons for this:

   • Cortisol is, among other things, the “wake hormone.” Its levels in the body rise three times a day, usually within two hours of waking up, then at noon, and finally in the early evening.
   • If you consume caffeine when your cortisol levels are at their peak, it can signal your body to lower it, which will eventually leave you feeling lethargic and tired.
   • Drinking coffee later in the morning will give your natural cortisol levels an extra boost.

   Stay energized throughout the day

   1. Stimulate the senses to keep the brain active. If this is not done, the brain will not receive stimulation, and you will begin to nod off. To stay alert, look for ways to activate your eyes, ears, and even your nose throughout the day. Try some of the following options:

      • Keep your mouth active by sucking on mints or chewing gum.
      • Position yourself near a window that receives indirect sunlight. If you sit directly in the sun, you may feel tired, but just the proximity of sunlight will help awaken your senses.
      • Awaken your sense of smell by inhaling the aroma of peppermint essential oil. You can carry the bottle with you.
      • Keep your eyes active by taking breaks to look away when you get tired of looking at the same thing.
      • Listen to the music. Jazz, hip-hop, or light rock can cheer you up.

   2. Lightly stimulate the body to keep active. Stimulating the body is just as important as stimulating the senses. If it is active, then the brain will be active, so try to move your body, no matter where you are. Try some of these tricks:

      • gently pull down the earlobes;
      • pinch yourself in those parts of the body where there is little fat, for example, in the forearms or in the area under the knees;
      • pull your wrists, moving your fingers back;
      • roll your shoulders and neck;
      • if you feel that you are about to fall asleep, lightly bite your tongue.

   3. Exercise late in the morning or early in the day to keep you energized. While intense workouts can tire you out, light to moderate exercise will boost your overall energy levels and leave you feeling energized. Exercise for 15-30 minutes in the late morning or early in the day when you need an extra boost of energy.

      • Go for a short walk around the area. Nothing wakes you up like fresh air in your lungs.
      • Sign up for an afternoon yoga class. This is another great way to clear your mind, improve your breathing, and get ready for the rest of your day.
      • The exercise is considered moderate if the heart rate is slightly elevated and breathing is hard enough to carry on a full conversation.
      • Do only light exercise in the afternoon, as if you exercise late at night, adrenaline levels will rise and it will be more difficult for you to fall asleep.

   4. Find ways to stay active when you can't exercise. Even if you don't have time for a full workout, you can energize yourself by doing regular exercise throughout the day. Just a few minutes of intermittent physical activity is already a great way to tell your body, “Hey, it’s not bedtime yet!”

      • During your work day, take short walks down the hallways or go to the next street for coffee.
      • If possible, do not use the elevator. Better take the stairs.
      • If you sit at your desk all day, get up at least once an hour to stretch.

   5. Stick to a healthy diet throughout the day. A healthy breakfast is a great way to start the day, but it should be followed by an equally nutritious lunch and dinner. Healthy food will give you more strength and energy, while junk food can weaken you and make you want to go to bed.

      • Carry plenty of healthy snacks with you so you don't end up at the vending machine. Some examples of great snacks include almonds and cashews, celery sticks and peanut butter, and fresh or dried fruit.
      • Have three healthy and balanced meals throughout the day. Leave room for light snacks so you don't overeat at your main meals.
      • Avoid heavy foods, starchy foods, and foods high in fat or sugar. All these foods will cause even more fatigue and put a strain on the digestive system.
      • Drink a caffeinated drink early in the day, between natural cortisol spikes (around noon and early evening).
      • Maintain water balance in the body throughout the day.

   6. Focus on different tasks throughout the day. If the brain is engaged, excited, or creative, you are guaranteed to feel less tired. To keep your brain alert, be sure to always focus on something interesting instead of idling or dozing.

      • Switch between tasks from time to time. You will most likely get bored if you do the same activity hour after hour, so try to do different projects at different times throughout the day.
      • If you're starting to get distracted during work hours, talk to a colleague in the break room. This will give your brain a bit of a boost, and maybe lift your spirits up for both of you!
      • If you are at school, participate in class by asking or answering questions. If necessary, take notes with colored pens to make your notes seem less monotonous.

   7. Don't rely on energy drinks to keep you active. Energy drinks often contain at least twice as much caffeine as a cup of coffee, and it's not uncommon for them to be loaded with sugar and various messy ingredients that can be detrimental to health. To avoid fatigue, it's much safer to rely on getting enough sleep at night, eating healthy, and being active during the day.

      • Energy drinks will give you a temporary boost of energy, so use them in moderation and only when needed.
      • For some people, energy drinks can cause heart and blood vessel problems, so talk to your doctor before taking them, especially if you have heart disease.
      • Never mix energy drinks with alcohol, as you'll likely drink too much before you feel the effects right away.

I called the article “How to be less tired at work and at home”, but I will start from afar - with my main secret ;-). In my life, I moved a lot, even a lot - I changed at least a dozen rented apartments. Student years, studying in different cities, finding an apartment after graduating from the university ... And the further, the worse - each new move was tiring worse than the previous one, it seemed simply unrealistic to get less tired while transporting things. No, of course, no one argues - moving is tiring (with age, things become more and more, and these are not just boxes with books and clothes, but also appliances, furniture), but since I was tired and exhausted! .. In general, not I recommend!))

So. On my last move, I thought: how to get tired less and why, in fact, am I so tired? Not just THAT, but SOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOlow out of being exhausted and walking around like a zombie for a few days after I bring things into the apartment? The answer that I found seemed quite convincing: before moving, already a few days, I began to wind myself up - they say, how hard it will be, how many bruises I will have from all these boxes and suitcases again, how will I carry them, so heavy , and how to ram into the car, and how to worry: have you forgotten anything?

The solution that I found was also simple: in order to get less tired, I simply forbade myself to think about the move in detail and imagine how difficult it would be. As soon as such thoughts came, I immediately said to myself: “Stop! All the same, there is nowhere to go, the move will still take place - it is pointless to wind yourself up. My worries and thinking about the situation in detail will not change anything - except that I will spoil my nerves and get tired already IN ADVANCE. No, of course, I was packing things - but more detached than usual: not imagining all the upcoming difficulties during the gathering, but listening to pleasant music or turning on my favorite movie.

As a result, the next move was much easier, and - lo and behold! – easier both physically and psychologically! My conclusion: I was more tired not from the move itself, but from my preparatory thoughts and worries. After this story, I also thought about other situations: maybe I can get tired of them less if I just think less about them, and not frighten myself with all sorts of sad incidents from the life of my friends and acquaintances?

I decided to apply this principle in other areas of life: do not wind yourself up in advance, if you need to think, then think about the facts, and not my irrational fears and worries. This helped me to be less tired - both at work and at home. Really, is it really simple? And if you want to be less tired too, that's my #1 tip. What else?

1. No multitasking: one period of time - one thing
2. Be sure to go out for fresh air at lunchtime.. Social networks and news all behind the same computer monitor - this is not a vacation!
3. Less fatigue at work will allow making to-do lists. Well, if you master it, you can use it to plan any business in general: both at work and at home.
4. Less intrigue. Stay away from people who are ready to constantly discuss colleagues and savor other people's mistakes. Extra intrigue - extra stress. Extra stress - more fatigue.
5. Ask for remote. Remote work is applicable today to many professions: a programmer, an accountant, a journalist, a designer, and even a secretary. Perhaps, within the walls of your own home, you will be less tired of the same work.
6. Holidays are sacred! On weekends you need to rest, no work! Without proper rest, you will be very tired even at your favorite job.

And yes - do not forget: our body is very smart and gives a lot of clues to its owner. Perhaps if you get very tired at work, this is a signal that it's time to change it?

1. Share household chores. Let each member of the family know what he must do and understand that no one else will do it for him.
2. Be sure to keep a to-do list- you can download templates in the section (it's free!).
3. Learn unconventional time management techniques: for example, every day, clean a certain area for only 15 minutes or do household chores for 25 minutes, and then rest for 5 minutes (and so on in several visits). So you won’t even have time to get tired of everyday life) Read more about techniques for.
4. Look for ways to make life easier. For example, restoring order to the music, original gadgets for maintaining cleanliness, aromatherapy will make household chores more enjoyable. In the blog, I already told you which ones I use and how I do it. All these ways help me get less tired of everyday life.

And if you have your own ways to help you get less tired at work or less tired at home?

Many people experience fatigue, but then, in connection with this, some look quite cheerful, even at the end of the working day, while the rest, a few hours after waking up, already need to rest. Therefore, in our article we will help you understand how to be less tired and always be in the spirit. The question of fatigue is not only asked by the elderly. Lethargy and drowsiness can be experienced even by young people. There can be several reasons for this - from a lack of vitamins in the body and weather dependence, to chronic diseases. Based on these judgments, the first thing to do if you often feel tired is to undergo a medical examination. It is worth noting that there are two methods to relieve fatigue and prevent its rapid appearance. These methods are defined as: physiological and psychological.

How not to get tired at work

If you are completely healthy, improve your general condition and well-being, as well as find vigor and peace of mind, healthy and proper nutrition, healthy sleep, giving up bad habits, exercise, and water or general wellness treatments can help you. If you are seriously concerned about your condition and health, then the time has come to reconsider your lifestyle. Thus, the body reminds you of itself, it signals that it can no longer cope with the tasks and loads. You must listen to him and take action.

Nutrition

Of course, there are general recommendations, but you also need to listen to your own feelings. Let's say your body refuses to work with full dedication if there is not enough protein in it, but it can take legumes or mushrooms with pleasure. But, unfortunately, these products will not be able to affect the increase in performance in any way. For vivacity, your body needs meat, or, in extreme cases, seafood. Since meat is not included in the list of invigorating foods, its similar effect on a certain organism can be attributed purely to a psychological factor.

How to never get tired

In order not to get tired, first of all, you need to eat right. We present to your attention products that can cope with fatigue:

• The first place in this ranking is occupied by nuts. They are very valuable from this point of view, because they contain magnesium, which can relieve muscle fatigue, they contain protein, the main function of which is to deliver energy to cells.
• In addition to nuts, legumes, dried fruits, carrots and spinach can cope with fatigue or drowsiness. In order for carrots to be better absorbed, it must be grated and seasoned with olive or vegetable oil.
• As a dessert that has the most beneficial effect on digestion, nutritionists recommend eating yogurt. But it must be natural and live bifidobacteria must be present in it.
• Another product that energizes is a banana. Oatmeal will also help relieve fatigue. It can be cooked with fruit, or you can simply use muesli instead.

Dream

It is impossible to be alert and not tired without a healthy and full sleep. You should go to bed as early as possible, and it is better to wake up without an alarm clock. If you cannot wake up without an alarm clock, turn off your phone at night, because a dream interrupted by a phone call will no longer be strong.

Exercise and shower

• Physical activity aimed at replenishing vigor should not be debilitating. For someone, a walk before going to bed will be enough, but for someone, a complex of standard morning exercises.
• Hardening, contrast showers, start with rubdowns with cold water, then you can go to the pool and use aromatherapy with aromas that invigorate, as well as eucalyptus or citrus oils. This will replenish your energy and invigorate you.
• Recently, laughter therapy has become very popular. Following which, you can not only improve your mood and vigor, but also cure some diseases.

psychological method

• The most important rule of how not to get tired at work is not to consider it the main thing in your own life. So that you always have strength for other things, consider work as an integral part of your own life, just like eating or sleeping.
• Try not to be nervous, because stress is a direct path to fatigue.
• From time to time take a short break for yourself, have lunch, chat with colleagues.
• What matters is how you go to work. If you have any difficulties, or you are simply oppressed, this is where fatigue can come up.
• A lot also depends on your workplace. Try to domesticate it somehow, put a small plant on it, or frames with photographs that will remind you of calmness, homeliness and warmth of the hearth.

And remember the simple rule: "Work is made for our life, not our life is made for work."