How to avoid mental fatigue, in 10 keys

Mental fatigue or mental fatigue it is a concept that can be confused with physical fatigue, although they are different. Mental fatigue is linked to prolonged symptoms of stress (whether at work or not), anxiety, depression or overwork, and lack of resources.

This type of fatigue is different from drowsiness (needing to sleep), even though the person experiences it. loss of energy, demotivation and apathy. It appears, for example, when a person suffers from professional burnout and arrives at the moment when he feels that he cannot take it any longer, that his resources are not sufficient to cope with the situation and that he reaches his mental limit.

    Causes of mental fatigue

    Mental fatigue is often associated with workSo many phenomena related to this area can be the cause. The most common causes of mental fatigue are:

    • Excessive mental load: Excessive tasks that require too much attention and concentration can cause this phenomenon. The main problem lies in the duration of this situation, which ends up depleting the person’s resources.
    • Organizational factors: The business climate and culture, co-workers or the leadership styles of superiors can also cause mental fatigue.
    • Each person’s resources: Some people tolerate stressful situations better than others.
    • Stress and anxiety: Mental fatigue can also occur in stressful situations (for example, post-traumatic stress or stress at work) or prolonged anxiety.
    • Very mental work: Jobs with little physical involvement are more likely to cause mental fatigue.
    • depression: Symptoms of this disorder include this form of fatigue.

    How to fight mental fatigue

    Mental fatigue, that feeling that you have reached the limit and in which you feel mentally and emotionally exhausted, can be avoided and overcome.

    Below you can find natural means of combating this phenomenon without having to resort to drugs.

    1. Eat well

    Many people experience mental fatigue because they don’t eat the way they should. This can cause a person to lose focus and feel mentally drained and exhausted while their body it does not contain the nutrients needed to function properly.

    Therefore, it is important to eat several times a day, preferably 5 times (i.e. divide the required calories into 5 meals). Food is especially important when we have a lot of work to do. too much It is important take carbohydrates, Since glucose is the energy source of the brain. Eating well keeps the mind active and reduces mental fatigue.

    2. Take a natural supplement

    There are different supplements that are ideal for times when we need to put in extra mental strain. Some examples are: royal jelly, ginseng or ginkgo biloba… It can help us be more focused and overcome those extra demands of certain times in our life.

    3. Sleep well

    Sleeping well has many benefits, and when we don’t, our body and mind notice it. Therefore, there is nothing better than a good rest to avoid mental fatigue and to 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 either, Because according to science, it makes us more focused and active.

      4. Meditate

      Meditation is an ancestral practice very fashionable because it allows to face 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 they are all 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

      While eating well is good for maintaining good levels of attention and concentration, it is just as necessary to consume enough water as for the body to serve. Dehydration is one of the main causes of mental fatigueIt is therefore necessary to drink at least 8 glasses of water every day, distributed throughout the day.

      6. A good working environment

      We spend many hours at work and therefore a bad working environment it can end up causing excessive mental fatigue. And it is that when you are comfortable in your work and that you are calm, you feel good and you are more productive. When it doesn’t, it’s easy to feel mentally exhausted and stressed out.

      7. Practice physical exercise

      Exercise is one of the healthiest habits that a person can enjoy because it helps us feel better, improves our self-esteem and makes us happier, because by practicing we release different neurochemicals such as endorphins or serotonin.

      Scientific studies show that physical exercise improves our health both physically and mentallySo, we have to spend 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 to our mind. Some may think it’s the same as exercising, but it isn’t. It consists of postures (asanas), relaxation (savasana), meditation (dhyana), breathing (pranayama), kriyas (cleansing), mudras (energy seals), kirtan (chanting), mantras or rituals.

      In addition, the practice of yoga can include a lifestyle that respects ethical principles and values ​​based on well-being, as well as a healthy and appropriate diet.

      9. Rest

      If you are at work and notice that you are not giving more mentally, you may need to take a break and, say, rest your eyes. away from the screen. For example, if you work in front of a computer and spend 3 hours in the same position, it makes sense that you feel mentally fatigued.

      Don’t feel guilty and log out for 20 minutes, for sure when you come back you will feel better. Ideally, disconnect 10 minutes every 45 minutes.

      10. Take a vacation

      If you see that your mental fatigue has turned into exhaustion, then it’s time to take a long breath, Because you may be suffering from stress or burnout syndrome. It might be a good idea to take a weekend vacation in the mountains or spend the day in the countryside or at the beach. The point is to relax, let your mind rest, and rest your strength.

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