How to avoid mental fatigue, in 10 keys
Mental exhaustion or mental fatigue it is a concept that can be confused with physical fatigue, although they are different. Mental tiredness is related to prolonged symptoms of stress (whether or not work), anxiety, depression or excessive tasks and lack of resources.
This type of fatigue is different from drowsiness (need to sleep), although the person feels a loss of energy, demotivation and apathy. It appears, for example, when a person suffers burnout and the moment comes when they feel that they are not it can do more, that its resources are not enough to cope with the situation and it reaches its peak mental.
- Related article: "Burnout: How to spot it and take action”
Causes of mental fatigue
Mental fatigue is often associated with work, since many phenomena related to this field can cause it. The most common causes of mental fatigue are:
- Overload of mind- Excessive tasks require that the level of attention and concentration is too high can cause the appearance of this phenomenon. The main problem is in the duration of this situation, which ends up exhausting the resources of the person.
- Organizational factors- Company climate and culture, co-workers, or superior leadership styles can also cause mental exhaustion.
- The resources of each personSome individuals tolerate stressful situations better than others.
- Stress and anxietyMental fatigue can also appear in stressful situations (for example, post traumatic stress or work stress) or prolonged anxiety.
- Very mental works: those jobs with little physical involvement are more likely to cause mental fatigue.
- DepressionSymptoms of this disorder include this form of fatigue.
How to combat mental fatigue
Mental exhaustion, that feeling that you've reached the limit and in which you feel mentally and emotionally drained, can be avoided and overcome.
Below you can find natural ways to combat this phenomenon without having to resort to drugs.
1. Eat well
Many people experience mental fatigue because they are not nourished as they should. This can cause a person to lose concentration and feel tired and mentally exhausted, as their body does not have the necessary nutrients to function properly.
For this reason, it is important to eat several times a day, preferably 5 times (that is, divide the necessary calories in 5 meals). Food is especially important in times when we have a lot of work. Also It is importanttake carbohydratessince glucose is the brain's source of energy. Eating well keeps your mind active and reduces mental fatigue.
2. Take a natural supplement
There are different supplements that are ideal for times when we have to put in extra mental effort. Some examples are: royal jelly, ginseng, or ginkgo biloba… This can help us to be more focused and to overcome those extra demands of some moments in our life.
3. Sleep well
Sleeping well has many benefits, and it is that when we do not do it, our body and our mind notice it. Therefore, there is nothing better than a good rest to prevent mental fatigue and be more lucid and alert during the day.
Experts recommend 8 hours of sleep, but there are people who need less to perform well. Taking a 20-minute nap a day isn't bad eitherBecause, according to science, it makes us more concentrated and active.
- Related article: "The 3 psychological benefits of napping”
4. Meditate
Meditation is an ancient practice that is very fashionable, as it helps to cope with the rhythm of life of Western societies. It helps us to stop, to connect with ourselves, to be in the present and have a calm mind. There are different types of meditation and all of them are very beneficial.
- If you want to know what they are, you can read this article: "The 8 types of meditation and their characteristics”
5. Drink water
If eating well is positive for maintaining good levels of attention and concentration, it is just as necessary to consume enough water so that the body is served. Dehydration is one of the main causes of mental fatigue, so it is necessary to drink at least 8 glasses of water every day, spread throughout the day.
6. A good work environment
We spend many hours at work and therefore a bad work environment It can end up causing us an excess of mental fatigue. And it is that when one is comfortable in his work and is calm, one feels good and is more productive. When this is not the case, it is easy to feel mentally drained and stressed.
7. Practice physical exercise
Physical exercise is one of the healthiest habits that a person can enjoy, as it helps us feel better, improves our self-esteem and makes us feel happier because when practicing it we release different neurochemicals such as endorphins or serotonin.
Scientific studies show that physical exercise improves our physical and mental health, so we must allocate at least 30 minutes a day to practice it.
8. Practice yoga
Yoga, like meditation, is also an ancient practice that helps us connect our body with our mind. Some may think that it is the same as exercising, but it is not. It is made up of postures (asanas), relaxation (savasana), meditation (dhyana), breathing (pranayama), kriyas (cleansing), mudras (energy seals), kirtan (chants), mantra or rituals.
In addition, the practice of yoga can include a lifestyle that is committed to ethical guidelines and values based on well-being, as well as an adequate and healthy diet.
9. Rest well
If you are at work and notice that you do not give for more on a mental level, then you may need to take a break and, for example, give your eyes a rest moving away from the screen. If, for example, you work in front of a computer and you have been in the same position for 3 hours, it is logical that you feel mentally tired.
Do not feel guilty and disconnect for 20 minutes, surely when you return you will feel better. Ideally, disconnect 10 minutes every 45 minutes.
10. Take a vacation
If you see that your mental exhaustion has turned into exhaustion, then it's time to take a long breath, because you may be suffering from stress or burnout syndrome. It may be a good idea to take a weekend vacation in the mountains or spend the day in the countryside or on the beach. The goal is to relax, let your mind rest, and recharge.
