Tired? Fatigue? Exhaustion? What To Do?

2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43

During the quarantine period, many people faced the problem of fatigue and loss of energy. After a short rest (a day or two), the feeling of exhaustion is constantly replaced by an influx of excess energy (you need to do this, this …). How to break this vicious circle? How to get out of the "regime of exhaustion" and deal with the decline of strength?

First you need to understand why such moments can occur in your life.

You are depressed or sub-depressed. Subdepression is, relatively speaking, not quite clinical depression yet. For example, before quarantine, you had accumulated and accumulated fatigue, but now you had to stop abruptly - as a result, everything came out. If you suspect you have depression (mood is more often bad than good; sleep poorly; no appetite; wake up already in a bad mood), you should definitely go to a psychotherapist for a diagnosis. It is better to drink one course of antidepressants on drink (often this is quite enough) and never return to this state, than to start it - in the future it will be much more difficult to get out of the state of depression.

So, subdepression or subdepressive state is very close to depression, but it is mild. Often occurs against the background of some early childhood trauma associated with the current situation. All over the world, anxiety is now trumpeting and growing - anxiety to get sick, fear of death and fear of starvation. Even if a person earns good money, is employed in the current conditions, he will still cling to this fear of hunger and, most likely, strain even more during work (and generally work harder!). Unconsciously, a person's mind flashes thoughts: "I have to work even harder and harder, otherwise I will die of hunger!"

And here you need to thoroughly deal with your unconscious - what pulls you so? Analyze the conditions in which your family lived, whether you saw death in childhood (perhaps one of your relatives was terminally ill or was ill for a long time with a fatal outcome - accordingly, the family was expecting: "That's about it, this will happen!") … If you are familiar with such situations, and all this is imprinted in your psyche, it remains deep in your memory, right now you are reaping the benefits. An oppressive anxiety rises from the depths of your soul, and you do not know what to do, try to hide it deeper back and feel this loss of strength, as you are fighting inside yourself with a lot of fears and anxieties.

In fact, most people realize that their fears are irrational and unfounded, sometimes completely inadequate. However, they are, and it is better to talk about these fears with someone. The most ideal option is to deal with everything together with the therapist, looking into the eyes of your conjectures. Don't be afraid to imagine the worst thing that can happen in your life, make a plan "B" (What will I do if the worst happens?). Believe me, it is not so easy to starve to death, and most suicide attempts do not end in death at all. Killing yourself is not easy, our body has a large number of defenses against death (both psychological and physiological). As for the options for suicide, there are not so many of them, so it is quite difficult to bring yourself to suicide.

Make a promise to yourself to deal with any situation that may happen in your life - and that's it! Forget about fears, and in general about what may happen someday!

You punish yourself with self-flagellation, self-criticism (“I’m so bad, I am to blame for everything! I used to work carelessly, therefore, because of my worthlessness, I am now out of work”). This behavior has childhood roots - in childhood we were taught “if you don’t do something, you will be punished”.

Now many people blame themselves for the current situation (quarantine, unemployment), and this is a rather interesting and paradoxical phenomenon (“it's all my fault that it happened in my life!”). Yes, the situation is traumatic, it can be equated with a catastrophe that radically changes our life, but no one can influence it in any way! We have no control over these events!

You are taking on too much. You have too many tasks and aspirations, you have planned too much, and you get little done. Moreover, most likely you set yourself tasks that you do not like to perform. For example, you need to iron the laundry or mop the floors, but you don't like that kind of housework, and every day, reminding yourself of this, you continue to postpone the work around the house, and thereby worsen your condition. And this situation as a whole is even worse for your psyche. Why? It would be better if you just lay down on the sofa and did nothing, forget that you need to wash the floor. It will be dirty - so what? After all, no one has died from this yet. And so you do nothing, lie down on the sofa and do not give yourself a rest - in fact, the stress is the same if you washed the floor all day long.

Here you need to make a firm decision - either overpower yourself and go to wash the floor in 5-10 minutes, or forget about it and rest. You can still limit yourself - for example, today I will definitely not do this, today I plan to rest and not do anything. This approach will be much more effective than daily self-criticism (“I didn't, why didn't I ?!”).

You do not ask for help and support from others. In psychotherapy, in particular in gestalt therapy, this moment is called egotism (a person is fixated on himself, keeps everything inside himself - "Everything should only pass through me!"). Yes, other people will complete the task a little differently, but following the principle of "only me", you will only persecute yourself. Learn to ask for help, support, share unloved things with someone you can trust at least a little. Yes, this person will make it worse, but the job will be done, and it will be much easier for you.

Asking and accepting help are important skills. Many people do not have them - someone asks for help at the first stage, someone at the second, and then refuses altogether. Accept help and be grateful (both within yourself and for the other person) so that others want to do more for you. And in no case punish yourself, do not blame yourself, do not bring yourself to a state of depression, etc.

How can you improve your exhaustion and finally exhale? Below are 7 ways to help you solve this problem.

Watch your diet - it should be more or less balanced (without fanaticism - some meat, cereals, vegetables). Add vitamins (especially if you feel tired for a long period of time, and not only during quarantine), for example, Magnesium B6. If your fatigue is related to quarantine, it is better to resort to therapy and deal with your anxiety and early deep unconscious trauma.

Check hormone levels (especially thyroid hormones). To do this, it is better to first contact an endocrinologist. Women are advised to check, among other things, the level of female hormones - it is possible that the body has malfunctioned, you feel anxiety and fatigue and fatigue arise against its background.

Show willpower, especially in the morning - start doing sports (2-3 yoga asanas, floor press, plank, etc.). If you have no strength at all, try to lie down on the mat in the "asterisk" position, close your eyes and try not to think about anything (you can only imagine that all negativity, fatigue and pain go to the ground and remain there, freeing your body and soul) …

Be grateful for what you have. Focus on what you would like to have. This skill needs to be developed. Until you work it out, you will suffer.

Make a list of unfinished business. Ask yourself why you need to complete this task. If the goal set earlier does not make sense, cross it out and forget it. It is very important to write the entire list by hand on a piece of paper. Relatively speaking, each unfinished task takes away part of your RAM in your head. From the point of view of psychology, it looks like this - for each goal you need psychic energy to keep it in your memory and try to realize it in some way.

Constantly ask yourself: "What do I really want?" You can write huge and long lists. At the same time, do not forget to ask yourself the question of how much your desires are satisfied by the tasks that are facing you. If they are not satisfied, then why do you need them? Get rid of unnecessary goals and junk in your life.

Get away from reality and free your brain from an endless stream of anxiety and thoughts about the same thing - sit down and draw (even if you don't know how, just draw some scribbles!), Look into the sky and find a bird there, watch it, look at the pictures etc. This state of trance gives your psyche the desired rest.

And most importantly, work on your self-esteem! Self-flagellation ("I'm bad! I'm doing something bad!") Takes energy from you - you are trying to cope with yourself, but you are in a closed system, so in the end it does not lead to anything. You need an outside person who will help you lose your temper. Focus your thoughts on getting rid of it all, not on generating criticism within yourself. This is ineffective and will ultimately lead to psychological distress. Do not bring yourself to such a state!