Common Sense Tips To Deal With Fatigue
Do you feel tired all the time? Feel like sleeping after your lunch break? Have you experienced that there are days that you’re energy is so low? Probably you are overworked or stressed? You may be experiencing fatigue.
Fatigue is a common health complaint. Around 20% of Americans experience excessive fatigue that is enough to interfere with their normal life. Fatigue, also known as weariness, tiredness, lethargy, exhaustion is generally defined as a feeling of lack of energy and motivation. It is not the same as drowsiness, but the desire to sleep may accompany fatigue.
Fatigue is a symptom, rather than a specific disease or disorder. People who are fatigued feel tired all the time in both body and mind. It is thought that between three and 10 percent of patients visit their doctors because of fatigue. A person suffering from fatigue has slowed reflexes and reduced function in daily life. Excessive fatigue is also a known risk factor in workplace and car accidents.
Fatigue can trigger from a variety of causes such as undiagnosed medical conditions, unhealthy lifestyle choices, workplace issues, emotional concerns and stress. It can also be caused by a number of factors working in combination.
Many diseases and disorders can trigger fatigue, including flu, anemia, sleep disorders, tuberculosis, hepatitis, chronic pain, heart and lung problems. Malnutrition, obesity and vitamin deficiency can also rouse fatigue.
Excessive workload, the lack and too much of exercise can also make a person worn out and experience fatigue. Common lifestyle choices such as too much sleep, alcohol, drugs, sleep disturbances, and poor diet are also factors that influence the development of fatigue. Individual circumstances such as events that impact a person can also cause fatigue. These may include personal illness or injury, illnesses or injuries in the family, unhealthy personal relationships, too many commitments or financial problems.
The ultimate decrease in blood pressure also means a decrease in the amount of work the heart is doing, which can lead to a feeling of fatigue. Sometimes, the drug works not only on the heart, but also on the central nervous system. Muscle relaxants work to decrease the contraction of muscles. This relaxation can lead to total body relaxation, which may cause an individual to feel fatigued.
To battle fatigue, take some of the pressure out of the day. Take a midday stroll or get up 15 minutes earlier to give yourself more time to start your day. Whether you walk, garden or swim, once you get moving, you’ll likely notice you have more stamina. Try to include at least 30 minutes of moderate physical activity. While 30 minutes is the minimum recommendation, you may need up to an hour of moderate activity daily to maintain fitness and a healthy weight. Set priorities and learn to say no. Put aside a time each day to do something you enjoy.
Fatigue can be a normal and important response to physical exertion, emotional stress, boredom, or lack of sleep. However, it can also be a nonspecific sign of a more serious psychological or physical disorder. If fatigue is not relieved by enough sleep, good nutrition, or low-stress environment, an evaluation by a doctor is advised. Because fatigue is a common complaint, sometimes a potentially serious case may be overlooked, leading to a more severe illness.
If you want to move your life ahead, you should replace the negatives in your life with positives. This article will show you how to take the negative influences in your life away and replace them with positives, so you will have increases in morale, and productivity. Focus on the positive for success and peak performance.
Most of us are not aware of the amount of negative influences in our lives. We are bombarded with negative messages from the media, the people around us, and most damaging of all, ourselves.
The first step in the process in replacing negatives with positives in your life is to make a decision to start looking for the negative messages and ways to replace them with positives. Decide that you will focus on the positive in this world.
Begin to drastically cut down on the amount of news you take in. Most people start their day with the news. And of course most of the news is bad news, fires, floods, etc. Then it is on to traffic and weather, which also stresses the negatives. So by the time you have finished your coffee, you have had enough bad news to last a week. Does all this bad news make you want to throw open the door and greet the new days, no quite the opposite. And how about the way we end the day? Many of us watch the news before going to bed and get a big dose of negative information just before trying to go to sleep. Is it any wonder so many people have trouble sleeping? The mood we are in before we go to sleep carries over to the next morning, so you are setting yourself up for starting the next day in a bad mood. Odds are you don’t need all that negative information you are taking in from the news, and you will function just fine without it.
Replace the news you were taking in with such things as, motivational tapes, uplifting music and sites such as happynews.com, that stress good news. Also reading empowering books helps a great deal. Books can be a fantastic way to recharge your life. Look for success stories, biographies of successful people, etc and see what works for you. You will begin to feel better right away.
Your next step is to limit the amount of TV you watch. A recent study showed that 78% of the people watching TV, are not interested in the program they are watching at any given time. So watching TV is probably making you bored at best, and taking you away from actives that would be more fun. Prime time is the period when most people are watching TV; you can make it your prime time by turning off the TV and using that time to move your life ahead.
Next you need to limit your exposure to negative people. Most people don’t realize how draining it is to be around negative people, but they drain your energy and spirit in many ways. Negative people pull you down, so work to remove them from your life to the extent you can. Never get involved in the office pity party, or complaint sessions that come your way. Seek out people that support you and that you feel good being around and use these people to replace the negative people in your life.
The most damaging source of negativity is ourselves. Most of us generate lots of negative self talk that our minds accept as the truth and results in our being held back in many ways. We focus on our shortcomings, our problems, and spend our time predicting more bad news for ourselves, generating lots of fear and worry, while undercutting our ability to try new things, etc. Begin to focus on the positive aspects of you. What are your unique strengths, what have you accomplished, how are you different and better than other people? Use visualization and affirmations to build images of yourself accomplishing the things you want and use these to replace the negative images. Give yourself lots of credit for everything you do right, so you are getting even more positive news about yourself. Also, set aside three minutes every day to think about all the good things you have in your life right now. The process of thinking of the good things in your life, will generate good feelings for you that will last much of the day.
Don’t forget to take care of your body. Eat healthy, cut out some bad habits, and get regular exercise in order to boost your self-esteem while building your strength and endurance, so you can accomplish more.
Helping others will also help you feel better about yourself. Take time to get involved in a charity, animal shelter, or other activates that help others. You will get good feedback from others and develop a genuine sense that you are a good person. What you put out comes back to you, so make sure it is good that goes out.
By replacing the negatives in your life, with positives, you will make yourself and probably the world a better place. You will feel better mentally and physically, plus accomplish many of the things you wanted to. Nothing is ever accomplished without action, so start now to move your life ahead.
Insomnia is the body’s way of saying that something isn’t right. Many things can cause insomnia — things like stress, too much caffeine, depression, and changes in work shifts, and pain from medical problems, such as arthritis. Many people have insomnia. People who have insomnia may not be able to fall asleep. They may wake up during the night and not be able to fall back asleep, or they may wake up too early in the morning.
It’s not really a serious problem for your health, but it can make you feel tired, depressed and irritable. It can also make it hard to concentrate during the day.
Most adults need about 7 to 8 hours of sleep each night. You know you’re getting enough sleep if you don’t feel sleepy during the day. The amount of sleep you need stays about the same throughout adulthood. However, sleep patterns may change with age. For example, older people may sleep less at night and take naps during the day.
If the cause of your insomnia is not clear, your doctor may suggest that you fill out a sleep diary. The diary will help you keep track of when you go to bed, how long you lie in bed before falling asleep, how often you wake during the night, when you get up in the morning and how well you sleep.
Here are some things you can do to help you sleep better:
Go to bed and wake up at the same time every day, including weekends, even if you didn’t get enough sleep. This will help train your body to sleep at night.
Develop a bedtime routine. Do the same thing every night before going to sleep. For example, take a warm bath and then read for 10 minutes every night before going to bed. Soon you’ll connect these activities with sleeping, and doing them will help make you sleepy.
Use the bedroom only for sleeping or having sex. Don’t eat, talk on the phone or watch TV while you’re in bed.
Make sure your bedroom is quiet and dark. If noise is a problem, use a fan to mask the noise or use earplugs. If you must sleep during the day, hang dark blinds over the windows or wear an eye mask.
If you’re still awake after trying to fall asleep for 30 minutes, get up and go to another room. Sit quietly for about 20 minutes before going back to bed. Do this as many times as you need to until you can fall asleep.
Acupuncture for insomnia depression anxiety! some people find acupuncture to be very effective in helping them with insomnia.
When it comes to dieting you will find all kinds of crazy and faddish diets on the market today. In addition to the many diets there seems to be every kind of diet aid you can imagine. From shakes the diet industry has evolved to include everything from candy bars and pudding to pills and patches. Each item makes the claim that it can help you drop those unwanted pounds quickly and easily. Well I can tell you for a fact there is very little easy for must of us about dropping a few pounds.
If you would like a few tips that should make your weight loss goals a little easier to achieve then perhaps the following tips will help you out.
Drink Plenty of Water
There really isn’t enough that can be said about the importance of drinking water in an effort to reach your fitness goals. Water hydrates the body first and foremost but water is also an important way of tricking your body into believing it is full. Other drinks do not work nearly as well as water in this endeavor and many drinks, even fruit juices, contain empty calories that you can ill afford when dieting.
Another great thing about drinking a lot of water while dieting is that it helps your skin retain its elasticity so you can avoid some of the ‘loose skin’ look that often accompanies massive weight loss. As an added bonus drinking plenty of water will have your skin looking radiant and beautiful as well.
Having goals is one of the most important things you can do when working to loose weight. Try to make sure that your goals are aggressive but can be achieved. If you are frustrated early in the dieting process by unrealistic goals you are much more likely to give up. However, challenges are always going to inspire us to achieve greater things in life. If you can find a ‘weight loss partner’ in order to have a little friendly competition for the weight loss totals for a week or a month then you are going to be far more likely to accomplish your goals than if you keep them quietly to yourself.
Did you read that twice? Yes, eat more healthy foods that are high in fiber. Eat more vegetables and fruits-fill up on these foods that are good for you and you will not be inclined to binge on calorie laden junk food.
While this seems a little too simply stated for most, getting up and moving is one of, if not the absolute best way to burn calories. The simple truth is that you are not going to lose weight unless you use more calories than you consume. The more activities you enjoy that burn calories, the more likely you are to shed those unwanted pounds and meet your weight loss goals.
Some great activities that actually burn calories include the following: gardening, golf, dancing, playing volleyball, walking, jumping rope, playing hop scotch with your little ones, and playing tennis. I mention these activities because you can trick yourself into believing that you aren’t really exercising while burning calories. Even cleaning house requires movement and energy and if you dance around a little to some good music in the process you might burn a few extra calories.
Dieting, when successful can help restore self image and self-esteem in people who are otherwise beautiful people inside and out. The steps above are not the only things that are involved in the dieting process but they can help you reach your weight loss goals particularly when combined with a diet plan that you feel confident you can follow. Be sure that on those days when will power is non-existent that you do not derail your diet efforts all together by giving up. The most important thing you can do when dieting is to go back to dieting once you’ve strayed.
A good motivation theory has to recognize the fact that we each get motivated differently. In the practice of neuro-linguistic programming or “NLP” this is taken into account in many ways. One of the more useful NLP theories is the concept of “away-from” and “towards” personalities.
Of course, we each have both modes of operation as a part of the way we function, but often one is dominant in each of us. Those in who the “towards” motivation dominates will be more affected by thoughts of future rewards. Those with a primarily “away-from” motivational style, will be more affected by thoughts of escaping pain or trouble.
Why not use this test to get an idea about which motivational style dominates your personality? Just read the following two descriptions of what having millions of dollars could mean to you.
A. You are safe and secure. You never have to return to your job or do anything you don’t want to do. You have the means to eliminate most of your problems easily. You have everything you need to be free and comfortable.
B. You have the house of your dreams, and your favorite car too. You buy anything you want for you and your friends, and you do what you want. You have the means to achieve any of your goals.
If the first description is more compelling to you, you primarily have an “away-from” personality. If you feel more motivated by the second description, you have a “towards” personality. There are good and bad points to both types. “Towards” individuals make good entrepreneurs, for example, but often get into trouble because they don’t plan well enough to avoid problems. “Away-from” individuals manage things well and avoid problems, but don’t do as well at big goals.
So how do you use this motivation theory and this knowledge about yourself to your best advantage? Suppose you want to make more money and you are an “towards” person. You would want to envision the things you’ll buy and do with that money, but also be aware that you may be glossing over the problems. If you are an “away-from” person, you’ll need to continually remind yourself what a mess it will be if you fail. Otherwise you’ll lose your motivation once you reach some level of comfort.
Of course, when you understand these two motivational styles, you can also influence others more easily. If you wanted to sell a new car to someone, for example, you would first determine if they are motivated away from things or towards things. For the former, you might explain how this new car will mean no more used-car hassles, or how it will make life easier. For the latter, you would explain how great they’ll look in it, or what it can do.
You can play with this theory, and practice using this knowledge to influence others, but don’t forget to influence yourself. While it is useful for understanding and influencing others, this is a motivation theory that is best used to affect your own self improvement.