• ARE YOU TIRED ALL THE TIME? Part I

    I always look for patterns in my own fatigue level.  And my clients do as well.  My first line response with myself is that I think I’m working too hard!  But today, I’m answering the question by sharing information I found on Twitter.  The original source is Time Magazine.  The Twitter source was health.com  @goodhealth. It’s a lot of information, so it’s a two, maybe even a three part blog…..depending on how “rested I’m feeling” re thinking clearly and writing!

    14 REASONS YOU ARE TIRED ALL THE TIME is the actual title….so I’ll share some of the information from the article as well as my own “commentary!

    #1  You skip exercise when you’re tired.  Well that seems a bit logical to most of us.  “My body is just telling me I need a day off” is usually my comment to myself.  And the reality, if you are a regular and disciplined work out person like I am, you typically truly need to take a day off if your body gives you tired messages.

    However, a University of Georgia study of healthy but sedentary adults discovered that light exercise three times a week for as little as 20 minutes made them less fatigued, more energized after 6 weeks!  The work out makes your cardiovascular system work, delivers oxygen and nutrients to your tissues. And an additional advantage?  It can stimulate healthy thinking and jolt you out of a bad mood or a mild depression.  In fact, if you are resisting movement, start with something simple:  change the sheets on your bed, load or unload the dishwasher, clean something — clean anything!  Simple movement is likely to get you moving and then you might actually go exercise for those 20 minutes. One guarantee from me: I can’t sustain a bad mood once I exercise for a solid 20 minutes.  And am then always motivated to go far longer…AND feel far better!

    #2 You don’t drink enough water. Personally I think this is a no brainer.  It’s important to have a big glass of water first thing in the morning — you’ve gone all night without liquid — and continue drinking water all day!

    And Amy Goodson, RD, a dietitian for Texas Health Ben Hogan Sports Medicine says even slight dehydration…. as little as 2% of normal fluid loss will fatigue you.  So pay attention. One side benefit? For some people, good hydration makes them less hungry!

    #3 You aren’t consuming enough iron. I’m guessing you heard how important iron is from you mother?!  My mother made me eat liver just to get enough iron!  So I’m with Amy Goodson…too little makes you sluggish, irritable, weak, and unable to focus.  So lean beef, kidney beans, eggs, dark leafy veggies, nuts, peanut butter and almond butter are good for you. Plus vitamin C improves iron absorption. And with any serious symptoms of iron deficiency, it’s important to check in with your doctor!

    #4 You’re a perfectionist. From my perspective this is draining of both physical energy and emotional/psychological energy.  I think the latter may be more important.  If you are spending a great deal of time beating up on yourself because whatever “it is” is not perfect, you have intense mental and emotional fatigue.

    Perfectionists typically have had pressure since childhood — the source of the motivation being to please parents or other significant adults. Now, as a “grown up” you just need to please everyone.  And usually YOU are the person least pleased when you set unrealistic goals for yourself.  You deprive yourself of satisfaction.

    Set some simple goals, use a realistic time frame, finish it, and experience yourself smile because you did it without exhausting yourself.   Dr. Irene Levine, New York University School of Medicine suggests putting a time limit on a work project, proving to yourself that you don’t have to keep going far, far longer than is necessary in order to accomplish the task.

    #5  You make mountains out of molehills. If you do this, your mind is working over time with exaggerations, thought distortions, and simply lots of made up stories!  Watch your thoughts for inflammatory language:  “I’m ALWAYS doing the WRONG thing and in DANGER of getting FIRED”  when, the reality is, you’ve made a mistake.  JUST A MISTAKE.

    I outline this kind of thinking in:  WHAT’S WRONG WITH ME? MAYBE NOT THAT MUCH!  The negative thinking creates anxiety — unnecessary anxiety and exhausts you mentally. Levine, again, says it can paralyze you.  One of the best ways to become more aware of this kind of negative and self defeating behavior is to meditate. You will become more mindful of thoughts so you can focus on healthier thinking. You’ll feel far more energetic if you have healthy motivating thoughts!

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