We’ve all faced it at one time or another: fatigue.
Burnout. When your tank is on E, you need a refill.
How do we deal with it? How do we get our energy back? How do we get back in the flow?
I truly believe as women, we need to be very self aware to prevent ourselves from getting to the point of fatigue. We need to manage ourselves better before we get to E. The more we know ourselves, the more we can do to raise our intention to be aware of when our lives are imbalanced.
However, the reality is, life comes in seasons and at certain times, we push ourselves really hard and other times, we may at times have personal and professional demands weighing on us all at the same time and fatigue is a gentle way of our bodies tellings us….”it’s time for a break”.
The first step is to ADMIT IT. It’s totally ok. If you’re feeling fatigued, maybe it’s your body speaking to you. Admit to yourself that you’re running on an empty tank. As women, we often ignore it and keep going.
Overcoming fatigue involves adopting a combination of healthy habits that can boost your energy levels and improve overall well-being. Here are some effective strategies:
Prioritize Quality Sleep: Ok ladies. It’s time to be sure you’re getting the right sleep. A lack of sleep can cause a ripple effect of other issues. Lack of sleep causes a loss in focus and can also add to weight gain. Your body needs to recover and needs the proper rest to function. We can prevent a lot of health issues simply by getting the right amount of sleep. Face the fact that as time goes on, we need to prioritize sleep more and more. I remember in my 20s going days and days with little sleep. Well, not now! Know your body. Some difficulty just comes from not getting enough sleep.
Manage Relationships: There are many times where we’re overextending ourselves in certain relationships and without knowing it, it’s making us feel run down. Learn to set boundaries with your friends and family. I know as women, we’re constantly trying to be all things to all people and we can exhaust ourselves trying to straighten other people out. Learn to reel it in and find that balance emotionally in your relationships.
Stay Hydrated: Dehydration can lead to fatigue. Aim to drink plenty of water throughout the day. Carry a water bottle with you and if you find it difficult to stay on top of your water consumption, use an app for a few months to challenge you to stay on track.
Eat a Balanced Diet: I know we hear this everyday, but we NEED to pay attention to our diet the older we get. You can’t eat unhealthy food and feel good. You need a nutritious diet. Focus on a diet rich in fruits, vegetables, lean proteins, and whole grains. Stay away from excessive sugar, caffeine and carbs which push your body into an energy slump. We need more balance in our lives. How is your diet? Where can you start to make small changes?
Exercise Regularly: Physical activity can boost your energy levels and improve your mood. If working out is difficult for you, just take small steps. I know a lot of times, we can feel that emotional barrier to working out. We often feel so guilty or demotivated or scared to start. Just get started. Even if it’s just going for a 10 minute walk or finding a good pilates video online. Or maybe you can just start by stretching. Just start somewhere. Be patient with yourself. The amazing things is when you work out regularly, you’ll feel more energy!
Manage Stress: Chronic stress can drain your energy. Practice breathing and also see how you can rearrange your day to better deal with the demands of life. Try to have a buffer between meetings so you’re not overwhelming yourself. Try to limit the number of meetings in one day. Practice boundaries. It’s not necessary to answer every issue people bring your way. Be proactive about what you get involved with and free up your schedule when you feel a sense of being overwhelmed.
Limit Caffeine and Alcohol: While caffeine can provide a temporary boost, it can also lead to energy crashes. Similarly, alcohol can disrupt your sleep cycle. Practice moderation and balance. Also, try and pre-plan your social activities. If you know you have a lot of dinners and happy hour meetings coming up, commit to yourself in advance to be more moderate
Take Breaks: It’s important to get in those personal days and vacations. We all need time to still our mind and find balance.
Take Vitamins: Are you getting all the proper nutrients and minerals in your diet? We all live very busy lives
Address Underlying Health Issues: If fatigue persists, it may be due to an underlying health condition such as anemia, thyroid issues, or sleep apnea. Consult a healthcare provider for a thorough evaluation1.
Stay Connected: Social interactions can boost your mood and energy levels. Make time to connect with friends and family regularly2.