Dealing with Fatigue at Work
How To Prevent Fatigue At Work
Everybody is different and fatigue can have many symptoms. While some people feel their fatigue is not disruptive to their daily lives, others find it very mild.
There are certain deadlines that must be met in this world. We all work harder than we should in order to complete urgent tasks or make up for the slower days with extra work. However it shouldn’t be a daily occurrence. In such a busy world we wanted to provide some ideas to prevent fatigue and enjoy a more productive workplace. Below are some of those ideas:
Get more sleep
A few good nights of sleep can usually solve a tired work environment. If you still feel tired at work, here are some tips:
- Every day, you should get up at the same time each morning and go to bed.
- Avoiding naps during the day
- Relax before you go to bed
An average Australian spends more than 10 hours per day staring at a computer screen. Most of it will be work, but most people spend their off-hours staring at another screen on their mobile devices, laptops or TVs.
This not only impacts our ability to rest properly but also studies have shown that inability to disconnect completely from work is a significant source of work-related fatigue, burnout, and even serious illness.
Stress can drain a lot of your energy. Relaxing activities can be incorporated into your daily routine. It could be:
- Working out at the gym
- Yoga or Tai Chi
- Listening to music or reading
- Spending time with friends
- Relaxation will increase your energy
To beat fatigue, Eat often
It is a good idea to eat healthy snacks and regular meals every 3-4 hours to maintain your energy levels throughout the day.
Recognise your productivity times
Every day, we all experience energy highs and lows. The Circadian rhythm, an internal clock that cycles between periods of alertness or fatigue, is responsible for this phenomenon.
This cycle can lead to work fatigue, frustration, and burnout. Some people feel energised the first thing in each morning. These people are often called morning larks. Night owls are people who are most at their best at night.
You can work when your body is most alert by determining your natural Circadian rhythm. This means that you should schedule more focused work when you have more energy.
It’s easy to feel like exercise is not something you want to think about. Regular exercise can make you feel more energetic and less tired over the long-term.
A 15-minute walk can provide energy boosts. The benefits of regular physical activity increase.
Begin with small amounts of exercise. You can gradually increase your exercise over the weeks and months, until you reach the recommended goal, which is 2 hours 30 minutes of moderate-intensity aerobic activity, such as walking or cycling, each week.
Outsource What You Can/ Or Delegate
Hire a dog walker if you can afford it, order online to have delivered groceries, find day-care and babysitting opportunities, enlist tutors, hire housekeepers who adhere to strict pandemic protocols or hire a personal trainer who encourages exercise outside and works within your time schedule.
Outsourcing not only helps other workers in times of extreme economic uncertainty, but it also allows you to free up valuable work time. You don’t have to do everything just because you are at home. Burnout is when you take on too many tasks because you feel obliged. Your time is limited. Do not try to do more in a shorter time.
People who are driven to achieve perfection in all areas of their lives can experience emotional exhaustion, burnout, and other symptoms. Perfectionism has been identified as a risk factor in many cases. Perfectionists are more inclined to be under stress than others by taking on more than their bodies can handle.
If its all too much!
When you lack energy, it is easy to feel overwhelmed. These tips might be worth a look:
Prioritise your tasks. Are there any things you can put off or can be done by someone else? Maybe starting with smaller tasks will make it seem easier. You can organise your home and workplace so that it works for you. Moving appliances around could help you to avoid getting up and down so many times. You can manage your fatigue by incorporating rest into your daily routine. You can find the best rest patterns for you by doing some trial and error.
If you are experiencing fatigue, it is best to see your GP. If you would like a tailored wellness session to suit your team and help employee reduce fatigue contact our team for more information.