Do you ever have those times when you just feel tired? No amount of sleep seems to help. Coffee has lost its pizazz. It seems to come out of nowhere, too. You’re not sick. There’s no underlying medical condition causing it.
This fatigue is enormously frustrating for anyone, especially career-minded individuals. It hits hard and makes even mundane tasks seem insurmountable. Never mind the tasks that demand actual brainpower and effort!
Before diving into some common sources of persistent fatigue, I want to review a few definitions. Fatigue is a broader term, but there are many types – and thus, causes – to consider.
The 11 Types of Fatigue
1 – Physical Fatigue
You experience muscle weakness and reduced physical performance. You feel physically exhausted or “heavy.”
Causes: Prolonged physical activity, heavy lifting, lack of exercise, poor physical health.
2 – Mental Fatigue
You have difficulty concentrating, memory problems, and feel mentally drained.
Causes: Prolonged periods of cognitive activity, high mental stress, lack of mental breaks.
3 – Emotional Fatigue
You are overwhelmed, irritable, and emotionally depleted.
Causes: Stressful life events, relationship issues, caregiving responsibilities.
4 – Chronic Fatigue
You experience persistent, long-term exhaustion not relieved by rest.
Causes: Chronic Fatigue Syndrome (CFS), underlying medical conditions, and long-term stress.
5 – Acute Fatigue
You feel short-term exhaustion, usually after intense activity or stress.
Causes: Temporary physical or mental exertion, acute stress.
6 – Central Fatigue
You wrestle with reduced performance and motivation. This is often associated with central nervous system (CNS) dysfunction.
Causes: Neurological conditions, prolonged mental strain, central nervous system disorders.
7 – Peripheral Fatigue
Your muscles are fatigued. Muscle function suffers, often localized to specific muscle groups.
Causes: Muscle overuse, lactic acid buildup, peripheral nervous system issues.
8 – Sleep Deprivation Fatigue
You’re excessively drowsy throughout the day, resulting in reduced cognitive function and irritability.
Causes: Insufficient sleep, poor sleep quality, sleep disorders like insomnia or sleep apnea.
9 – Post-Exertional Malaise (PEM)
You experience extreme fatigue following physical or mental exertion, often lasting for days or weeks.
Causes: Common in conditions like Chronic Fatigue Syndrome (CFS) and other chronic illnesses.
10 – Secondary Fatigue
You’re fatigued, but this is “collateral damage” from other primary conditions.
Causes: Diseases such as cancer, diabetes, heart disease, and mental health disorders like depression and anxiety.
11 – Burnout
You’re exhausted when it comes to work. There may be feelings of cynicism and reduced accomplishment/career satisfaction.
Causes: Prolonged work-related stress, lack of work-life balance, high job demands.
The takeaway here is that fatigue comes in many different forms. If you’re wrestling with this issue, I absolutely recommend seeing a medical professional to rule out underlying problems. I’m no doctor! You’ll notice that when I refer to chronic fatigue, I’m not necessarily referring to Chronic Fatigue Syndrome (CFS). Rather, I’m talking about prolonged, seemingly “out of nowhere” periods of mental, physical, and emotional exhaustion.
8 Ways to Get Your Energy Back
1 – Revisit Work-Life Balance
Overwork and long hours contribute to fatigue. Set clear boundaries between work and personal time. And listen to me: take your breaks. Don’t eat lunch at your desk. Go on that well-earned vacation. Your mind and body both need it!
2 – Improve Sleep Hygiene
Surprise, surprise – poor sleep makes for exhausted people! Prioritize good sleep hygiene, including waking and sleeping at the same time (even on weekends), avoiding screens in bed, and investing your comfort with the right pillow, mattress, and room temperature.
3 – Manage Stress
Anxiety and stress are bad for the body over time in multiple ways, but one of the most obvious is how tired it can make you. Practice stress management techniques such as meditation, deep breathing, and yoga. Carve out time to truly relax and disconnect.
4 – Healthy Diet and Hydration
A diet full of fried, processed, and nutritionally barren foods won’t give your body the fuel it needs to run efficiently. Eat a balanced diet of fruits, vegetables, whole grains, and lean proteins. Oh, and stay hydrated!
5 – Regular Physical Activity
A sedentary lifestyle makes you more fatigued. Even if it seems counterintuitive to fight a lack of energy with exercise, it works! Incorporate movement into the workday, such as stretching or short walks.
6 – Medical Check-ups
Sometimes, there’s something more serious going on. Discuss chronic fatigue symptoms with a doctor to rule out and treat medical causes.
7 – Mental Health Care
Conditions like depression and anxiety can wreak havoc on energy levels. Take time for mental health care and self-care practices. Focus on building a solid support system. Pursue therapy, even if you don’t think you “need” it!
8 – Optimize Your Work Environment
Finally, I want you to consider your workspace. Do you get natural light? Is your desk and chair set up ergonomic and comfortable for long stretches? How’s the air quality?
Chronic fatigue is no joke, but we all have avenues to help resolve its root causes. Don’t resign yourself to a life of weariness.
What methods help you deal with workplace fatigue? Share your tips in the comments.