7 Tips To Beat Fatigue At The Workplace : Fatigue is that feeling of weakness and tiredness that drains you of every ounce of energy in your body. It is not necessarily associated with your body. Your mind and soul can also experience fatigue.
We have all experienced that feeling when it’s just impossible to concentrate and work because we’re so exhausted that all we want is to drop dead on a comfy bed. It may be due to workload or because we couldn’t sleep well the night before. Either way, fatigue can become a big problem because it hinders our ability to work productively and efficiently.
A few common side effects of excess fatigue include lack of motivation, distorted sleep patterns, bad eating habits, and boredom. All of these have a profound impact on our mental health, especially in a work-related setting.
Therefore, you need to deal with this problem to feel productive at work throughout the day. Below, we’ve identified some tips and tricks that can help you beat office fatigue. These tips will help you stay fresh and active, not only at work but all day long. They are:
Now we know that it may seem challenging to do any exercise when tied to your work desk all day. But studies have shown that physical activity helps in boosting your body’s energy levels. Now we aren’t saying that you should leave your office in the middle of the day and go for a jog or hit the gym, which actually isn’t a bad idea. But the least you can do is get your butt off your chair and MOVE!
Get up, stretch your legs a little every once in a while, and walk.
Improvise on routine tasks. For instance, when you have to get some printouts or copies done, don’t call an intern to do the job for you. Get up and make those copies and deliver the paper yourself. Instead of texting and emailing your colleagues for lunch, walk over to their desk and talk. Take the stairs instead of the lift. Use the office’s water dispenser instead of bringing your bottle. No, wait; bring your water bottle, but get up and fill it yourself. These minor adjustments to everyday tasks at work will help you keep your body moving and active.
Manage your stress levels
Stress is a killer and is the leading cause of workplace fatigue. It predominantly occurs if you have a hectic routine and can’t manage stuff properly. For example, practicing nurses enrolled in post masters DNP programs online, while gaining clinical experience simultaneously, are prone to higher stress levels than their peers who aren’t juggling both balls at the same time. Similarly, professionals going through a rough phase at home with family or a partner tend to bring all that baggage to their workplace, which results in higher stress levels.
Maintaining a healthy work-life balance is essential to keeping workplace fatigue at bay. It would be best to manage your stress levels so that they don’t affect your work.
Some highly effective ways of dealing with excess levels of the stress hormone in your blood include hitting the gym, meditating, and doing yoga. The latter two of the three are actually relatively easy to do even at work. You can also listen to music or read a book to distract yourself from work-related stuff during your spare time.
It is important to remember that your health comes before your job. You’re useless to your employer if your stress gets the better half of you. So keep your stress levels low to be more productive at work.
Your sleep is the most crucial part of your daily routine. Not getting enough of it can have hazardous effects on your mental and physical state. Fatigue due to a lack of sleep can also increase your chances of getting into fatal accidents while driving to work. We understand that everybody is different. But you still need 7-9 hours of sleep every night to feel rested and fresh.
You also have to keep your body’s sleep clock in mind. Sleeping at odd hours can completely mess up your body’s natural clock, and you may end up feeling tired and sleepy all day at work if you’re up all night Netflixing and chilling! So keeping a consistent sleeping schedule should be your number one priority.
If you still feel tired, then consider taking power naps during lunch hour to rejuvenate your body and overcome any fatigue you feel at the workplace.
Take a break from your screen
Glaring at your screen for too long is bad for your eyes, and it can tire your body pretty fast. Rest is good for the eyes. Besides, leaving your screen is just another “healthy” excuse to leave your desk and walk around the office to keep your body less tired.
For instance, if you work in a healthcare facility at the executive desk, it may seem impossible to take a break from the screen because of all the medical paperwork, billing and coding required. Then again, even as a non-traditional healthcare professional, should you be compromising your health? In all seriousness, why become a healthcare administrator if you can’t even keep yourself from arm’s length? We’re not saying ignore your job; we’re just saying that you need to be cautious. So, give your eyes a rest every few minutes and avoid fatigue.
Drink plenty of water
Your body needs to be hydrated to feel energized throughout the day. In case you aren’t drinking sufficient amounts of water, it will drastically affect your physical performance and reduce your energy levels. The result, you will be both sluggish and thirsty. Not a good combo at work.
This is why we recommend that you maintain a healthy daily intake of at least 2 liters of water. Drink more water whenever you feel too weak and tired. Doesn’t matter if you have to go to pee often. Consider that as another way to move from your seat.
Have a healthy breakfast
Some people have a habit of skipping breakfast just to catch a few more minutes of sleep. Honestly, that’s a TERRIBLE HABIT!
Skipping breakfast leads to low sugar levels throughout the day. Consequently, you feel more tired, and the fatigue creeps in sooner. Breakfast is the most important meal of the day, and not having a hearty breakfast can result in weight gain. Your body needs food within an hour of waking up. And when you are not eating anything for hours, your body panics and slows down your metabolism so that it can store the next meal. A slowed metabolism can reduce your energy levels and make you feel slow throughout the day. So make sure you have a hearty breakfast before you leave for work.
Enjoy fresh air
There’s nothing better than fresh air to rejuvenate your body and soul and give you a much-needed burst of energy. So, whenever you feel slow and tired to the point of exhaustion, we recommend that you head outside for a few minutes.
But don’t carry your phone with you. The whole point of a mini escapade is to keep some time away from your screen, colleagues, and your boss. Quality “me-time” is essential to beat workplace fatigue, and the last thing you need is a work-related email or text message. You can utilize this time to do some breathing exercises that are highly effective in dealing with fatigue.
You are probably reading this because you are tired at work, and the fatigue is really getting to you. The tips we mentioned above are a quick fix to your problems. But it is essential to identify the root of them. Not satisfied with your job? Hate your employer? Figure out the source of your fatigue before it overwhelms you and all your efforts go in vain. Meanwhile, have a nice day!
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