Recently I wrote about signs and symptoms of stress and fatigue that can lead to burn out. But instead of leaving you hanging I thought it might be a good idea to follow that with some easy things we can do to overcome stress and fatigue.
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1. Sleep and rest more
Sleep can often be one of the key areas that gets affected so we find ourselves with erratic sleep patterns. To restore balance what we need to do is get as much sleep and rest as we can, when we can. Sleep or rest for 10 minutes in the day whenever you can. Lie on the office floor on a towel with your eyes closed if you have to, just try to get the rest. Get to bed by 10pm and try to shut your eyes for sleep no later than 11pm. It does take time to restore a faulty sleep pattern but it is one key way to overcome the stress and fatigue. The body heals itself through rest, ie: restoration!
2. Phosphatidyl Serine
If you do have trouble sleeping then phosphatidyl serine may be the answer for you. It is a supplement that helps restore cortisol patterns to normal. Cortisol is our key stress hormone and under stress it first becomes hyperactive and then becomes dysfunctional. Either way it can lead to havoc with sleep patterns and energy levels so this simple supplement helps restore the balance of this precious hormone.
3. Switch off from technology
Turn off your technology before going to bed, including television. Instead read a book or do some breathing exercises or yoga. I find a good stretch for 30 minutes before bed helps me to unwind and sleep better. These are small and trivial things but you will be surprised at how much of a difference it makes to learn to switch off and wind down at the end of the day. Small steps can equal BIG returns on investment.
4. Take supportive supplements
B vitamins and Ashwaganda are at the top of the list to help support the effects of stress and fatigue. B vitamins are important for energy production and ashwaganda is an adaptogenic herb that aids the body to adapt to stress. It is also one of the best herbs for the adrenal glands and these little glands are the ones that pump out all our stress hormones and lead to fatigue in the first place so definitely support your body with these key supplements.
Relaxation comes in all shapes and forms and depends on what you enjoy. Reading a book, taking a bath, going for an outdoor stroll, taking a picnic, gardening or other hobbies and laid back activities. These are all ways to relax. Then there’s things like practicing yoga, Qigong, Tai Chi, or a form of meditation to help you find a deeper level of relaxation. Try to do something every day to relax. It’s definitely not easy because we all tend to be on hyperdrive but when we make it a priority we can set aside time, even if it is half an hour before bed to read and relax.
6. Eliminate alcohol and sugar
Both of these substances are often ones we turn to under stress but they do more harm than good and although they may offer short term relief, they do end up making the problem of stress and fatigue worse in the long run.
7. Eat well
Diet and nutrition is one of the major components in healing from stress and fatigue. What we eat affetcs how we feel, how we function, how our body reacts, and also our immune system. So be sure to nurture yourself with good healthy food when under extra stress and pressure. Choose fast easy meal options and avoid cheap take out as much as possible.
I hope these simple tips help you deal more effectively with stress and fatigue.
Nutrition & Health Coach
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