Fighting Fatigue: 10 Successful Strategies

Fighting Fatigue: 10 Strategies That Work

We are living in a society of worn out and exhausted people. Many people now have desk jobs or sit around throughout the day, which, but not using much real energy, helps make us feel zapped and more worn out because physical movement begets energy. We run around from work to chores to home where we confront more jobs without the necessary energy to complete these tasks. We spend Saturdays and Sundays stuck to video gaming systems, television displays and spend almost no time in the fresh air.

We spend time wishing we had more energy. We take poor shortcuts by downing energy drinks to help keep going, not understanding that these drinks have high amounts of sugar and caffeine which have landed a lot of people in hospital emergency rooms. The energy drink business, which nets approximately $10 billion per year is causing a growing number of patients, many of whom are young in being treated in emergency rooms for serious issues related to the substantial consumption of caffeine in drinks like 5-hour energy, Monster Energy and of course, Red Bull.

According to research by the Substance Abuse and Mental Health Services Administration, visits to hospitals as a result of energy drink complications doubled from 2007 to 2011. 20,783 emergency room visits reported energy drinks being a key cause of the health problem being treated, including headaches, panic, abnormal heartbeats, and heart attacks.

Many of us are overweight and engage in a diet filled with highly processed fake food that does not “nutrify” one’s body and simply weighs us down and helps make us worn-out and sickly.
Fortunately, there are natural and useful methods in fighting fatigue and increase your energy and vitality. Many of these methods and habits also can impede the process of aging.

Here are 10 Methods to help you with fighting fatigue:

  1. Make sure there isn’t something mentally or physically wrong. There are many actual physical explanation why you could have chronic fatigue, from thyroid condition, anemia, obstructive sleep apnea, heart related illnesses, to rheumatoid arthritis. The only way it is possible to see if these are the situation is to go to your doctor and be assessed for these kinds of diseases. Most can usually be treated or corrected to enable you to gain energy back.
  2. Pay attention to the medicines you take. Lots of drugs include fatigue to be a side-effect and just a handful of of them have this side effect disappear following continued use. If you are feeling especially fatigued once starting a medication, talk to your doctor to see if anything can be done.
  3. Exercise. Even though it seems rational that exercise makes fighting fatigue even worse yet, really the complete opposite holds true. Being physically active tends to enhance your energy levels, and also maximize the function of many of your body’s organs. Exercise can help you lose weight, which can further noticeably increase your energy. Based on the President’s Council on Fitness, Sports & Nutrition, lower than 5% of adults participate in 30 minutes of physical activity each day. More than 80% of adults don’t satisfy the guidelines for cardio exercise that is known to enhance energy and vitality, especially as we age.
  4. Try yoga. Yoga is one exercise that has been proven to develop confidence, help with fighting fatigue, and clear the brain. Various types of yoga are great for almost any fitness level. Yoga has been determined to be useful by analysis in males and females over the age of 65, who are apt to have a real predicament with fighting fatigue.
  5. Keep from becoming dehydrated. Keep a water bottle filled and chilled to get more energy by reducing dehydration. Analysis on athletes shows that becoming dehydrated decreases energy in their activities. Even if you’re not athletic, keeping hydrated with water will give you that extra bit of energy.
  6. Get adequate rest. The best way to get adequate sleep is always to go to bed earlier to get not less than 7-9 hours rest. In a 2004 review, it was found that those who acquired sufficient sleep were more vigorous and documented significantly less fatigue. Naps are other strategies to renew your energy level. Try for short naps, no longer than 30 minutes. Any longer than that and you’ll have difficulty sleeping at night time. One review showed that a nap followed by a small amount of caffeine like a 5-ounce cup of coffee or tea can regain your energy all the more.
  7. Consider omega-3 fatty oils. Fish oil supplements are good for you in lots of ways. One way, as demonstrated by a 2009 Italian analysis, to enhance energy and have quicker mental reaction times, is to take fish oil capsules containing omega 3 fatty acids. The capsules also renewed physical vigor.
  8. Become mindful of your individual circadian rhythm. Every person differs when it comes to when they’ve got the most energy. Determine whether you’re a morning person or a night owl and work with it rather than in opposition to it. If you have especially challenging tasks to do, opt to perform them when you might have the most energy to work with.
  9. Lose weight. Carrying extra weight can be tiring and the only way get rid of that tiredness is to commence a healthy exercise and diet plan that will help you drop the weight and feel more energetic. There are no specified diet programs which work any better compared to creating a calorie deficit and working out at least 30 minutes each day.
  10. Eat smaller sized meals. Large meals rob you of your energy because the body requires to employ a great deal of energy to digest them. Think about a time you ate a buffet, where everybody normally eats too much food, versus a meal that involved a salad. More likely than not when you left the buffet you felt fatigued and hoping somebody would wheel you out of there, as opposed to the energy you experienced after a raw whole food meal such as a salad. Smaller and regular meals will keep your blood sugars from fluctuating, giving you constant levels of food energy during the day.

Any one of these 10 strategies for fighting fatigue will help you regain your energy. All you need do is find the one(s) that work best for you.

Proven Ways To Get Rid Of Stress

Ways to Get Rid of Stress

There’s a good chance that you have felt frustrated, overwhelmed and stressed out lately. Everyone gets stressed out more often than they should. Luckily, there plenty of methods to use to deal with stress. We have put together the best tips we could find to help you lower your stress levels and live a more peaceful life.

When you are overwhelmed and stressed out, think about being calm. Imagine that you are in a hot bath or shower, and imagine your stress going down the drain. You could also shut your eyes and then breathe slowly while thinking about a calm scene, such as walking through a meadow or laying on the beach.

If you stay a step ahead on house repairs, it could help you feel less stressed. Let’s say you have three repairs. If you would have taken care of them individually, you would not have as much stress on your plate.

Go to the park, and take a jog with some friends. Not only will the exercise work out tension, it will also help you to flush out toxins in your system through sweating. Remove some stress by going for a run or a jog.

Music is a very effective tool for the management of stress. Music is known to have major effects on a person. It has been proven through recent studies that simply listening to music can help calm us. Different people prefer different genres, so find your most effective melodic therapy and put it to work against the damaging, persistent stress in your life.

Getting a pet can help you with stress management. Studies have shown that the mere act of interacting with pets can reduce your stress level.

Identify the source of your stress, as it can be induced by so many things. After thinking it over, you may discover that the source of your stress is an easily-solved problem or an issue that you can eliminate without much effort. By removing those triggers, you can help yourself feel better quickly.

Make certain you tell those closest to you that the stress you are feeling isn’t because of them. Spouses and children often think that they have acted in a way that is upsetting to you. Do your best not to treat your family and friends badly because of your stress.

If you use negative habits as a method to deal with stress, focus on developing more positive, healthier habits to engage in instead. If you drink or eat too much when stressed, for example, take up exercise. When you make positive, rather than negative, choices in life you are better able to cope with the day to day stressful situations that we all must face.

Be aware of any parts of your body that you tend to clench when you are stressed. Many times people will find they are doing this with their teeth, lower back muscles, fingers or shoulders. Once you are aware of your stress body areas, make an effort to relax and stretch these when you feel the tension rising. Stretching these muscles will release tension and allow you to relax.

One easy way to avoid stress is to stop lying all the time. Experts agree that just a small lie can accumulate considerable amounts of guilt and stress with the ensuing anxiety over the truth being discovered.

If you have problems with a class, consider getting a tutor. Doing so provides you with vital help so that you don’t feel stressed. Feeling prepared is a very important mental state for reducing anxiety.

Deep Breathing

To lessen the amount of stress in your life try deep breathing exercises. Stressful breathing is shallow and rapid. You can convince your body that you are calm with mindful deep breathing. This is a guaranteed way to relieve stress, and should be a daily ritual for you.

Learning to forgive other people will help you to reduce stress in your life. If you can’t let go of the things other people have done to wrong you, then you will find yourself becoming more anxious and angry.

Try visual imaging techniques to lower the stress in your life. Research has shown that using positive imagery works very well when trying to rid yourself of stress. Envision a place where you feel the most relaxed, whether it is having a hot shower or lying on the beach catching some sun. Feel the stress wash away from you as you relax in your happy place. This visual imagery meditation method can help keep your from suffering from the effects of a stressful life when you set aside the time to visualize something calm and relaxing for just a few minutes.

One great way to cut down on stress is to have a long soak in a hot bath. Soaking your tired body in a nice hot bath is one of the best stress relievers there is. If you lack the time to luxuriate in a proper bath, you can wash your hands and face with hot water to soothe you and help you imagine how it feels to take a hot bath.

This article should now help you see that there are many ways you can adapt and change situations to deflect stress from your life. Now, you can manage your stress effectively.

Stress Management Tips

Stress Management Tips

It is perfectly normal to have some stress in your life. Though that is true, there is no reason why you need to let stress run wild in your life. Being able to control the amount of stress in your life takes a little effort but is worth your time. Here’s some tips on how to deal with stress.

Think serene thoughts and visualize yourself calm when you start to feel overwhelmed and stressed. Imagine that you are taking a hot shower, or watch as a huge wave of relaxation comes over your body and washes your stress away. You can also try to transport yourself to a happy memory or relaxing place.

TIP! To reduce stress, try going to the park for a jog, and take in the scenery. You can sweat out the toxins that have accumulated in your body this way.

Figure out the main cause of your stress, and see if you can find ways to reduce or eliminate. For example, if one of your friends is always finding ways to get you stressed out, try to be less active in that friendship. By eliminating the stresses you have some control over gives you more time to deal with the ones you cannot avoid. You will be better equipped to handle them.

Family Members

TIP! Even a harmless pastime can be stressful when done to excess. You might think those action packed video games are relaxing you, but when you spend time that you need for other things on playing them, it ends up being more stressful in the long run.

Let your friends and family members know that your stress has nothing to do with them. Often family members, especially children, can feel like it is something they have done that has upset you. Deal with stress on your own, and be sure you never blame it on others.

If you can listen to your ideal music while you work, it will help reduce your stress. Be sure to play lower key music as this will help to soothe you. Whenever you play an up tempo song, make sure it is positive in nature.

TIP! Gardening is a great hobby for reducing your stress levels. If you live in a house feel free to put a garden in the front or back yard, but be sure to ask your landlord if you rent.

Consider purchasing spearmint oil as a stress-buster. Just dab a drop or two on your temples or neck whenever stress gets out of control. It is small things like this that will play a big role in reducing your stress level; give it a try!

Having a romantic dinner out with your partner can be relaxing. This will keep you in the moment and allow you to have fun with someone else. This can take your mind off of the worries of the past and future.

TIP! Be sure to tell the people around you that your stress is not a reflection on them. Your friends and family, especially your spouse and children, can otherwise get the feeling that they’ve done something bad.

Treating yourself to a luxurious, lengthy bath can be an excellent way to relieve tension. Light some candles, add some scented oil to the water, and then simply savor the moment. Optimize your relaxation efforts by bringing along a good book or playing soothing music. The warmth of the bath will soothe your body and the relaxation techniques will give your brain some much needed rest.

Deep Breaths

TIP! If you have unhealthy ways of coping with stress, make it a point to replace those ways with more effective, healthier habits. When you normally overeat, try running or jogging.

Take a few deep breaths before acting to get good control of bad situations. Take a moment to count to ten, take a few deep breaths, then respond. This simple will make the difference between proactive, professional behavior and erratic, irrational behavior.

Listening to music has proven to be a great way to reduce your stress levels. It has been proven that music therapy is effective against stress, but only if the kind of music has soothing effects on you. Listen to various types of music to find those that appeal to you. Everyone has different tastes in music, so use your own instincts. Music therapy facilities deep breathing and helps to raise serotonin levels in the brain.

TIP! There are times where just talking with someone you really trust can be enough to reduce your stress. Releasing anxiety and pent up emotion greatly improves your mood.

One way to alleviate stress is to do something nice for someone you care about. A simple gesture, such sending a card to a relative, can have a huge impact on your stress level. If you are surrounded with happy people that you love and that love you, small stresses will seem less important.

Feel Stressed

TIP! Playing video games is an excellent way for young adults to relieve stress. Focusing on the action in the game, helps to relieve you of current problems that are consuming your mind.

Music can be a great way to relax yourself when you feel stressed out. The next time you find yourself to be stressed, put in your favorite music and focus on it. This lets your mind wander away from anything that has caused you to feel stressed.

Forgiving others can ease your personal level of stress. If you fixate only on others’ mistakes, you will find yourself feeling anxious and ill-tempered.

TIP! If you are dating someone, it is good to go out on a candlelit dinner with that person. Doing so will allow you to enjoy the moment you are in, instead of focusing on stressful topics.

Learning what things in your life are really important to you can help to deal with stress. By giving priority to the things that are essential and vital to you, you will stress less about trivial matters. This will improve your life.

Making the effort to keep stress as a minor annoyance, instead of a major one, takes time. Tuck these tips away for a time when you’re experiencing stress, and then you’ll feel more in control of your feelings. Don’t let stress take over your life; use these tips to deal with it.

TIP! One way to eliminate or reduce stress is to improve your overall health. If you improve your diet, get rest, and exercise, you can fight off anxiety and stress.

How To Manage Stress

How to manage stress

Even people with no diagnosable mental illnesses have to put up with stress on a daily basis. Many different factors can create stressful situations, from work to relationships. The tips below will help you find a way to manage stress effectively.

Learn techniques for dealing with stressful situations. Stress can be the source of many health problems including hypertension, insomnia, depression or strokes. Getting a full night’s sleep helps to cut down on stress and can help to stay as healthy as possible.

TIP! Rank stressful situations on a scale of 1 to 10. If at one on the scale there means only minor problems, a ten then indictaes major problems.

End each day by planning for tomorrow, and when you wake you will feel far less stressed. By laying out tomorrow’s outfit or fixing tomorrow’s lunch, you’ll cut down on potential stress factors for the next day and build up a reserve of confidence.

Make a list of all of your major sources of stress and assign each one a number between one and ten. Start with minor issues as a 1, all the way up to catastrophes at a 10. This exercise can help you to not sweat the small stuff.

TIP! Practice preventative health care maintenance, and give yourself fewer reasons to stress-out! Nagging health complaints can keep you in a stressed frame of mind, and avoiding preventative health care may cause real problems over the long run. Keeping up with the recommended medical check-ups and tests will keep you focused on maintaining your body, resulting in better health and lower stress levels.

Stressful situations can be avoided if you manage repairs when they’re needed. Think of how many things need to be repaired and the energy it would take to do them one by one. If you had kept up with these, you could have avoided them all piling up at the same time.

To reduce stress, try going to the park for a jog, and take in the scenery. Try to reduce toxins inside your body and you can sweat them out by doing this. Go running or jogging to eliminate stress from your life.

TIP! Remove the word “stress” from your vocabulary. If you continue to tell yourself that you are stressed, chances are you will be stressed.

Use your sense of smell to reduce stress. Basil, thyme, chamomile, lavender, rose and peppermint all produce soothing scents. Using a small vial, combine a few drops of oil that you like with rock salt. Use this pleasant aroma to calm yourself down in times of stress.

There are some things that can cause you stress without you even realizing it. You might think those action packed video games are relaxing you, but when you spend time that you need for other things on playing them, it ends up being more stressful in the long run. You could also be missing out on vital sleeping, eating and socializing time.

TIP! Use music to help relive your stress. Music has a profound affect on us.

You should discover your main causes of stress, and find out methods of eliminating or reducing them as much as you can. For example, if one of your friends keeps creating undesirable stress and complications for you, you should figure out how to avoid this relationship. Getting rid of stress sources can incredibly improve both your health and attitude.

Spearmint oil is a standard remedy for inducing relaxation and calm. Take a little of the oil and dab it on the temples and neck when stress is an issue. Little steps like this can really make a difference, so give it a try!

TIP! Writing about your problems can help to reduce stress. If you can’t talk about your source of stress with another person, writing is the next best way to attain that kind of relief.

Stress can affect every facet of your life. It makes you more likely to become frustrated, easier to anger, and annoying to be around. Many people live with an abundance of harmful stress and suffer unnecessarily. You could change your lifestyle thanks to these tips, becoming more stress-free.

Developing Stress Management Skills

Building Your Stress Management Skills

Stress can be good as well as bad. Getting stressed is a natural reaction to a threatening situation that gives you a boost of energy. However, most people feel stress in all kinds of situations and suffer from physical or psychological effects. You must learn to cope properly with stress in order to keep your life in control. Find techniques that will relax your body and clear your mind.

Maintaining your health and taking steps to prevent any issues that may pop up will ease your mind and reduce some of your stress. Worries over your health cause stress. Also, neglecting efforts needed to maintain good health can cause your health to deteriorate over time. So, make sure you keep regular check-ups and appointments for screenings to keep you thinking healthy, being healthy and less stressed!

TIP! Deep breathing and thought control can also relieve some tension. Try to imagine yourself in a hot shower or bath and watch as a wave of relaxation washes your stress down the drain.

An affirmation is a quick, positive statement you can use to keep your mind focused on beating stress. By repeating the affirmation you have created, you can quell that negative inner voice that so many of us experience when under stress. Tell yourself that you can handle this and that you feel calm, or whatever affirmation makes you feel better.

Do not constantly talk about “stress.” When you tell yourself that you’re starving all the time, your body will quickly decide that it must eat. The same concept is true when it comes to stress. Use other words to describe what you’re feeling; you’ll get the focus off the word, and you might be able to more clearly see what is bothering you if you don’t use the word.

TIP! Compose a short and meaningful statement that you can focus on if you are stressed. By repeating the affirmation you have created, you can quell that negative inner voice that so many of us experience when under stress.

An animal can assist you to relieve stress. Studies have shown that the act of stroking an animal’s fur for a short period can help ease stress.

If you are using unhealthy habits to deal with stress, look for better and healthier habits for yourself. As an example, if overeating is your typical reaction to stressful situations, try taking a walk instead. If you are able to replace unhealthy choices with healthier ones, your body will be stronger and more relaxed.

TIP! Use your sense of smell to be stress-free. Certain oils, such as those with rose, thyme, basil, lavender, and chamomile scents can relax you.

Play some video games as a way to get some stress out. When you are in the midst of game, you can strategize and forget about the stress you are feeling. Either play with a friend or play alone to better your mood.

One of the most effective and comprehensive ways to avoid undue stress is to adopt a healthier way of living. Simple improvements like better food choices or better sleep can make a big difference in how you feel and handle stress. This will help you be more confident in who you are, letting you relax a little in situations which would normally be stressful.

TIP! Think about the ways you deal with everyday stress. Try to come up with ways in which you could manage it better.

Spend some time to practice meditation. This will encourage your consciousness to take a breather and aid in muscle relaxation. Your daily life will be more relaxing if you take the time to relax everyday. Breaks like these are very effective for relaxing your mind and refocusing your energies.

Stress that you experience on the short term will give you focus and the desire to keep going. Stress can cause depression, high blood pressure, or overeating among other things. Remember the advice in this article so that you can control your stress, rather than letting it control you.

TIP! Spearmint oil can help with stress symptoms. You can place a bit of it around your neck and on your temples.

Stress Management Strategies

Stress Management Strategies

Money, relationships, and children are the common causes of many people’s stress. Some of these stressors are impossible to avoid. What can you do when the stress starts to overwhelm you? Read on for some tips to tell you how to do just that!

If you prepare for the future you can help reduce your stress! Since each thing that is on your plate adds to the stress you are feeling, by being able to get a thing or two done early, you will have fewer things to get done the next day and therefore feel less stressed.

TIP! Rank stressful situations on a scale of 1 to 10. A minor inconvenience would be rated a one; ten would constitute a catastrophic life event.

Make a list of all of your major sources of stress and assign each one a number between one and ten. Using this scale, one would be small problems and ten would be major issues. If you do this, you won’t stress over the little things.

You can beat stress by becoming active and choosing to exercise. Although not a perfect solution, it will alleviate immediate stress, reduce physical tension and if you make it a regular part of your life, can really provide you with a positive activity to keep looking forward to. It not only reduces stress, it also allows raises a persons self esteem and gives them confidence.

TIP! Stress can be caused by a wide variety of factors, so you should first try to identify exactly what is causing you to feel stressed. Once you identify the source, you can work at solving your problems, to relieve yourself of that particular piece that is bothering you.

Many seemingly innocuous activities may be making you more stressed. For example, playing several hours of fast-paced and tense video games or poker can create more stress than it relieves. This time could be better spent sleeping or eating healthy meals.

Look at how you commonly deal with stress to determine if there are things you can do to better handle it. Consider tracking how you react to stressful situations over a couple of weeks. See whether or not your reactions to different situations can be improved. If you aren’t, then try to devise a new coping strategy that will help you to deal with things on a day to day basis.

TIP! When your stress level is high, let other people around you know that it’s not their fault that you’re feeling this way. A lot of the time a significant other, or a child, will think they are to blame for your stress.

In conclusion, many parts of you life can increase stress, and some of them are unavoidable. You can prevent some of the stresses in your life so that you can live a happy life.