How to avoid mental fatigue, in 10 key points

Psychological fatigue is one of the first signs that stress is beginning to overcome us.

Mental fatigue or mental fatigue is a concept that can be confused with physical fatigue, although they are different. Mental fatigue is related to prolonged symptoms of stress (whether or not work-related), anxiety, depression, or the excess of tasks and lack of resources.

This type of fatigue is different from drowsiness (the need to sleep), although the person feels a loss of energy, lack of motivation, and a lack of motivation. loss of energy, demotivation and apathy.. It appears, for example, when a person suffers burnout and reaches the moment when he feels that he can not cope any more, that his resources are not enough to cope with the situation and reaches his mental ceiling.

• Related article : "Burnout (Burnout syndrome): how to detect it and take measures".

Causes of mental fatigue

The mental fatigue is usually associated with the workThe most common causes of mental fatigue are::: mental fatigue, since many phenomena related to this field can provoke it. The most common causes of mental fatigue are:

• Excessive mental workloadExcessive tasks that require too high a level of attention and concentration can cause this phenomenon to appear. The main problem lies in the duration of this situation, which eventually exhausts the person's resources.
• Organizational factorsOrganizational factors: the corporate climate and culture, co-workers or the leadership styles of superiors can also lead to mental fatigue.
• Individual resourcesSome individuals tolerate stressful situations better than others.
• Stress and anxietyMental fatigue can also appear in situations of stress (e.g., post-traumatic stress or job stress) or prolonged anxiety.
• Highly mental jobsMental fatigue: jobs with little physical involvement are more likely to cause mental fatigue.
• Depressionsymptoms of this disorder include this form of fatigue.

How to combat mental fatigue

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

Below you can find natural ways to combat this phenomenon without resorting to drugs.

1. Eat well

Many people experience mental fatigue because they do not nourish themselves as they should. This can cause a person to lose concentration and feel tired and mentally exhausted, because their body does not have the nutrients it needs for mental fatigue. is not getting the nutrients it needs to function properly..

Therefore, it is important to eat several times a day, preferably 5 times a day (i.e., spread the necessary calories over 5 meals). Food is especially important in times when we have a lot of work to do. Also is also important to to take carbohydratesIt is also important to eat carbohydrates, as glucose is the brain's source of energy. 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 have to make an extra mental effort. Some examples are: royal jelly, ginseng or ginkgo biloba.... This can help us to be more concentrated and to overcome those extra demands of some moments of our life.

3. Sleep well

Sleeping well has many benefits, and is that when we do not, our body and our mind notice it. Therefore, there is nothing better than a good rest to prevent mental fatigue and be more lucid and alert during the day.

Experts recommend sleeping 8 hours, but there are people who need less to perform well. Taking a 20-minute nap a day is not bad either.According to science, it makes us more concentrated and active.

4. Meditate

Meditation is an ancient practice that is very fashionable, as it helps to cope with the pace of life of Western societies. It helps us to stop, to connect with ourselves, to be in the present and to to be in the present and to have a calm mind.. There are different types of meditation and all of them are 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

If eating well is positive to maintain good levels of attention and concentration, it is equally necessary to consume enough water so that the body is served. Dehydration is one of the main causes of mental fatigue.Therefore, it is necessary to drink at least 8 glasses of water every day, spread throughout the day.

6. A good working environment

We spend many hours at work and, therefore, a bad working environment can end up causing us an excess of mental fatigue. When you are at ease at work and at ease, you feel good and are more productive. When this is not the case, it is easy to feel mentally exhausted and stressed.

7. Practice physical exercise

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

Scientific studies show that physical exercise improves both our physical and mental health.Therefore, we should dedicate 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 with our mind. Some may think it is the same as physical exercise, but it is not. It consists of postures (asanas), relaxation (savasana), meditation (dhyana), breathing (pranayama), kriyas (cleanses), mudras (energy seals), kirtan (chanting), mantra or rituals.

In addition, the practice of yoga can include a lifestyle that is committed to ethical guidelines and values based on wellness, as well as a proper and healthy diet.

9. Rest

If you are at work and find that you are mentally exhausted, then you may need to take a break and, for example, give your eyes a rest by taking a break away from the screen. If for example you work in front of a computer and you have been in the same position for 3 hours, it is logical that you feel mentally tired.

Do not feel guilty and disconnect for 20 minutes, for sure when you come back you will feel better. The ideal is to 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 break. it's time to take a long breakYou may be suffering from stress or burnout syndrome. Maybe it's a good idea to take a weekend vacation in the mountains or spend the day in the countryside or at the beach. The goal is to relax, let your mind rest and recharge your batteries.