Waking up tired? Here’s why and what to do about it
That feeling of exhaustion from stress, anxiety, viruses or sleep issues could be signs of fatigue and burnout. Here’s what you can do.
It may be time to get out of bed, but you struggle to avoid hitting the snooze button.
If you’ve had a decent night’s sleep, yet wake up still feeling exhausted, you may be fatigued.
Our experts explain why and how you can re-energise.
What is fatigue?
Fatigue is a feeling of being constantly tired or weak and it does not disappear with rest.
It can be caused by several factors working together, such as medical conditions, poor lifestyle choices, workplace problems and stress.
Lack of sleep or too much of it can also cause fatigue, along with lack of regular exercise, poor diet and drug and alcohol use.
A number of diseases and disorders also trigger fatigue.
When fatigue is not improving through enough sleep, good nutrition or a low-stress environment, see your doctor.
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How stress and work-life balance can impact fatigue
Fatigue is a major symptom of burnout.
Psychotherapist Shannon Bowman says the pandemic led people to throw themselves into work in the absence of other activities.
Hobbies once enjoyed fell away and may not have been picked up again.
Working from home has also led to more screen time and less social interactions.
Shannon says there is no separation when work is at home.
“You close that little office door at home, but it’s not the same as getting on the train or the tram, or going for a drive or walk to work,” Shannon says.
“Our brain needs time to recover between work and home and play and to be able to shift gears.”
Clinical psychologist Dr Tracey Zielinski says exhaustion from stress is a combination of mental exhaustion and physical depletion, which leads to an imbalance in our bodies.
“The feeling of being out of control and under constant pressure has our minds swirling, ineffectively trying to find a way out,” Dr Zielinski says.
“Our bodies are in hyperdrive trying to help us cope with the threat, so using more energy to no good purpose.”
She likens stress to carrying many different sized boxes of responsibilities.
Normal stress is manageable, but when you add extra burdens, the boxes become unwieldly.
“You can’t see where you’re going, you’re feeling pressured and start to feel like you can’t breathe.”
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How to know you’re burned out
Shannon describes burnout as being stuck in a cycle of constantly trying to push yourself, but going nowhere and never recovering.
Physical signs may include indigestion, headaches, sleep problems and irritation, Dr Zielinski adds.
The constant feeling of not being in control of your situation and being unable to resolve it can lead to a depressive or anxiety disorder, she says.
It can also lead to intestinal problems, affect the heart, immune system and in the worst-case scenario, lead to a stroke or heart attack.
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How to avoid burnout
Shannon advises scheduling time off in your calendar to relax and do things you enjoy to avoid burnout.
Let your employer know you’re having challenges and ask whether other flexible working arrangements are possible.
Seek support from a therapist or use the confidential free counselling many workplaces offer.
Set boundaries around work and home life and say no to social catch-ups if you don’t feel like it, he says.
Dr Zielinski also advises taking short breaks at work to help the brain re-energise.
Best ways to fight fatigue
Dr Zielinski says diaphragmatic breathing can help calm the body, enabling the brain to work more effectively so you can start prioritising tasks that are urgent, can be delayed or dumped.
Other tips include:
- Stay hydrated
- Eat healthy with more fruit, veggies, wholegrain foods, low-fat dairy and lean meats
- Get enough sleep
- Exercise more
- Find “me time” to reduce stress
- Set work/life/social boundaries
- Seek counselling
Written by Melissa Iaria.
