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Fatigue is a common affliction in our society, undermining happiness and lowering mood. Sometimes you can feel too drained to enjoy the things you love or feel like you run out of energy to make use of your free time. Alternatively, you may be working to figure out how to raise your vibrational frequency for ascension and are aware that exhaustion is holding you back. But how can you overcome fatigue? Are there realistic solutions that will make a quick difference to how you feel?
If you want to overcome tiredness, this guide will help you make a plan that works. Whether you want to know how to combat fatigue at work, in your downtime, or throughout your life, we’ll explore a wide range of concrete steps you can take to make a real difference. Even if you make only a few of these suggested changes, you should start to notice an increase in energy in the next few weeks.
Reasons for tiredness and fatigue
There are dozens of different reasons why you might be struggling with tiredness. Most people are affected by one or more of the following at some point:
- Chronic stress
- Pre-existing mental health problems, for example anxiety or depression
- Underlying physical health problems
- Excessive physical activity
- Emotional disturbance (eg, caused by pain or distress)
- Alcohol or drug abuse.
- Eating unhealthy foods
It’s easier to beat fatigue if you can identify some of its causes, as this helps you see where you need to make changes. Before proceeding, try writing a quick list of the things that you think may be contributing to your own tiredness.
9 ways to overcome tiredness and fatigue
While there is no magic way to learn how to get rid of tiredness instantly, there are many small but powerful life changes you can make to boost your energy. And when you commit to living healthier in this way, you change your vibration immediately. This creates a positive cycle; one that supports success, happiness, and emotional stability.
As you read the following nine techniques, think about how and when you could incorporate them into your daily routine. Try to anticipate plausible roadblocks and think about how you will make sure to maintain your new habits.
It may seem counterintuitive to exercise when you’re already tired, but research shows that regular exercise leads to an overall increase in energy levels. Just taking 15-20 minutes to walk can make a difference.
If you haven’t exercised recently, start out with short sessions and aim to build up to around two and a half hours of cardiovascular exercise per week. Remember that it doesn’t have to be boring; try a wide range of approaches to find something you like. In addition to traditional options like jogging and biking, think about swimming, aerobics, Zumba, and horseback riding.
2. Eliminate caffeine
When trying to beat fatigue, caffeine can seem like a friend at first. It gives you that little spike of energy you need to focus on work, drive home, or pay attention during a family gathering.
However, there is evidence that caffeine dependence contributes to fatigue, so try eliminating it within a month and see if it makes a difference. You may feel irritable or experience headaches at first, so be sure to reduce your intake gradually. In the meantime, don’t forget about less obvious caffeine sources like pain relievers, cold remedies, and soda.
3. Reduce stress
Stress is exhausting, so if you look at the stress that you can eliminate from your life, you will soon find yourself with more energy. Also, if you want to know how to increase your vibration quickly, reducing stress helps you do it in multiple ways. Obviously, there are some causes of stress that we cannot avoid. However, if you have toxic friendships that are past their expiration dates or obligations that no longer suit you, consider stepping away from these sources of negativity. Similarly, if you have a very stressful job, ask yourself if there are other career paths that could be just as satisfying but a lot less exhausting.
4. Rule out health problems
It is vital to rule out medical causes of fatigue. For example, the symptoms of chronic fatigue syndrome can be part of another systemic disease such as arthritis or lupus. Visit your doctor to discuss your tiredness, especially if you have symptoms of extreme fatigue or episodes of sudden, extreme tiredness.
A basic blood test and scan of your symptoms should indicate if further investigation is needed, and if you end up with a new diagnosis, hopefully receiving treatment will put you on the path to reducing your fatigue.
Meanwhile, ruling out illness can also reduce anxiety and provide reassurance.
5. Sleep well
When it comes to treating fatigue, good sleep hygiene is essential. For example, lists of home remedies to get rid of tiredness often refer to the importance of keeping your bedroom free of distractions.
Aim to get 7-9 hours of sleep a night on average, and try to get up and go to bed at the same time every day.
It is also a good idea to take time to relax directly before bedtime (for example, taking a hot bath or reading a book), as this will help you fall asleep more quickly and improve the quality of your sleep. On the contrary, spending a lot of time in front of the screen before going to bed has been shown to affect sleep.
6. Keep time with your biological clock
Sudden waves of tiredness can help you understand when you’re working best, helping you get the most out of your body clock. For example, many people are smart and productive in the morning, but others do their best work in the afternoon and well into the night. It is difficult to change these patterns, even if you prefer to have one over the other because they are influenced by neurological and genetic facts.
The best thing to do is to identify your peak hours and then schedule your most demanding tasks during this period (while asking yourself less at times when you are slower).
7. Eat frequently
In your quest to learn how to stop feeling tired, you could easily overlook the importance of eating regularly. Sudden fatigue often occurs when blood sugar is low, so try to eat every few hours instead of spacing out several large meals throughout the day. Eating little and often will help you always have energy at your disposal and can encourage you to eat healthier.
Focus on fresh fruits, vegetables, and whole grains, and make sure you’re always getting enough protein. Take a look at which foods seem to work best for you and keep them as a key part of your diet.
8. Lose weight
Tiredness and fatigue can also come with excess weight, in part because a larger body is more difficult to move and in part because it puts more pressure on the cardiovascular system.
If you know you could bear to lose some weight, you can feel more motivated by focusing on the fact that doing so will increase your energy levels.
Also, you will likely feel more confident and feeling better about yourself will also increase your vibration. Just remember to lose weight in a healthy and consistent way by reducing your food intake and increasing your exercise. Intense diets only produce temporary results and further reduce energy.
9. Drink more water
Finally, a critical look at your water intake is a key part of figuring out how to get rid of fatigue and weakness. You may be surprised how often feelings of tiredness are caused by mild dehydration, which is easily cured by drinking a large glass of water. To see if dehydration is a common feature of your lethargy, plan to drink a set amount of water every day for a week and monitor changes in mood and energy.
If you start to feel better, you have found a simple and effective solution to your problems!