How To Deal With Psychological Fatigue In The Face Of Current Demands
It is normal to feel overwhelmed from time to time by the demands of our daily lives. However, when this sensation persists over time, we may be facing an alarm signal that tells us that we should stop and check. Ignoring this alarm can have serious consequences for physical, emotional and mental health.
Given the importance of the topic, in this article we will address different aspects related to mental fatigue. We will start from a definition to understand the symptoms, causes and possible consequences. Finally, we will delve into some strategies that may be useful to us to face current demands.
Psychological fatigue, also known as mental fatigue, refers to the state in which mental and/or emotional exhaustion is perceived. It is common to feel dazed and/or mentally exhausted.
It is true that it can occur as a result of a specific episode, such as maintaining prolonged and excessive attention on a task or other types of situations such as an illness or an accident. However, it is common for these types of situations to persist over time and cause other symptoms of stress sustained over time.
Symptoms of mental fatigue
Mental fatigue can manifest itself through a wide variety of symptoms. It is important to be aware of this problem that can affect all areas of life of a person to be able to cope.
As has been mentioned, the causes can be diverse. Nevertheless, The main ones include prolonged or chronic stress, perfectionism, overload of work or responsibilities, multitasking and not giving our brain breaks. Some psychological or physical conditions could also interfere.
In relation to the consequences, it is evident that psychological fatigue can lead to a decrease in performance and our decision-making capacity is altered. Likewise, it can have serious impacts on our physical and mental health. Along these lines, interpersonal relationships may also be altered.
Tools to deal with psychological fatigue
On many occasions, people resort to the use or abuse of harmful substances to combat mental fatigue. This strategy may seem effective in the short term, but it actually harms both our physical and mental health. That is to say, It does not solve the situation but rather it puts a patch on it and makes it worse.
Below are some strategies that can help us deal with these types of situations in a healthy and appropriate way for our body. It is important to keep in mind that each person is different and, therefore, you should explore various strategies until you find those that adapt to your needs.
Self-knowledge
Having greater self-knowledge allows us to know what situations are causing us to feel so much mental fatigue. In addition, we will also be able to identify our own limits and the fatigue signals that our body emits.
Balanced diet
A balanced diet along with adequate hydration are key to proper functioning of our body. The lack of nutrients necessary for our brain can contribute to and worsen fatigue.
Related article: “Psychology of eating: definition and applications”
Quality rest, with sufficient hours of sleep, is necessary so that our body and mind can perform their usual functions correctly. Rests or naps of about 20-30 minutes a day can be introduced to improve performance.
Physical activity
Exercising routinely provides physical benefits and helps us combat stress. This practice releases endorphins in our brain that also make us feel better emotionally. In addition, it allows us to rest from work.
Setting limits
Sometimes, we carry responsibilities that are not ours; Therefore, it is really important to learn to say no, delegate and not compare ourselves with other people. Everyone has their skills, abilities, their own rhythm and we must respect each other.
Prioritization of activities
Learning to organize ourselves, set affordable goals and limits, and prioritize tasks that are really urgent or important helps us stay motivated and not get frustrated. Spending a few minutes planning your work day can be beneficial.
Mental disconnection
To avoid or minimize psychological fatigue, it is essential to offer our brain moments of rest. We are surrounded by constant stimuli and demands that favor our saturation. Setting limits or connection times can be helpful.
Mindfulness practice
The practice of full attention or mindfulness helps us connect with ourselves and return to the present moment. In addition, it helps us improve our attention and concentration capacity.
Relationships
It is important to be able lean on our trusted people—be it family, partners, or friends — in difficult situations. Creating and cultivating relationships that nourish us helps us through difficult times.
If you feel that this situation causes you too much discomfort or you do not have resources, we encourage you to ask for help from specialized mental health professionals who can accompany you and guide you in your process.
