With a ton on your plate, being productive is essential! But when you’re facing exhaustion and other symptoms, how do you stay productive and accomplish what needs to be done? Learning how to deal with chronic fatigue is so important.
With any chronic illness, you need to recognize and embrace your own unique limits. From there, you can prioritize and become efficient with your time!
How to Deal With Chronic Fatigue and Boost Productivity
With chronic fatigue, there are so many ups and downs. You might find pockets of productivity in your day only to be exhausted a few hours later.
That’s why knowing how to deal with chronic fatigue is so important.
There are things you need to accomplish each day. These tips will help you balance your health and your productivity! Remember, though: know your limits so you don’t overexert yourself….no to-do list is worth sacrificing your health.
Accept That You’re Dealing With a Long-Term Situation
Accepting that chronic fatigue is just that–a chronic illness–is essential to helping you cope. This is a long-term situation, not a short-term problem.
Knowing this will help you face each day with the right mindset so you don’t get frustrated with your productivity day-to-day.
Being productive is hard when you’re exhausted, but staying committed to the big picture helps! Know what your ideal productive day, week, and month will look like, but know that it has to fit into a much bigger landscape of your chronic fatigue diagnosis.
From there, you can focus on building consistency over time.
Learn To Prioritize
Many of us are scared by the important things that must be done. We move the hardest or scariest tasks to the bottom of our to-do lists.
But worrying about a task instead of actually doing it expends more energy than necessary.
Start your day with the most important thing while you have energy! From there, your mindset changes. You’ll feel more accomplished and productive, which will help you get through the smaller tasks on your list. Plus, if you do start feeling exhausted, the biggest tasks are already accomplished.
When you’re thinking about how to deal with chronic fatigue, learning to prioritize is key. But how do you actually do that?
Here’s a strategy!
Write a list of the top five things that you want to accomplish during any given day, week, or month. Split them up appropriately, remembering not to overstack your schedule. After all, if you’re stressed about how much you need to do, you might trigger your chronic fatigue symptoms.
Even if you only spend a few minutes working on that task each day, it’s progress. And like we mentioned above, progress is more important than perfection when it comes to chronic fatigue.
An easy way to prioritize is to evaluate what tasks need to be done now, soon, and whenever. This notepad is a simple tool to use each day to prioritize what matters!
Start Pacing Yourself & Take Breaks
Taking breaks is so important to be consistently productive.
Try to limit your work sessions to 40 minutes and take 20-minute breaks in between.
You may think that taking breaks and stopping potentially good workflows is detrimental to your productivity. But breaks actually make you more productive, and help prevent the symptoms of chronic fatigue.
If you’re wondering how to deal with chronic fatigue, you need to focus on resting before you become exhausted. Planned breaks help you stay in tune with what your body needs.
Instead of pushing yourself to finish your entire list without stopping, conserve your energy by pacing yourself! Even better? Breaks positively impact your physical and mental health beyond your chronic fatigue.
Pacing yourself while working is always helpful, even for those without chronic fatigue. If you’re struggling to accomplish something or solve a problem, a break helps you refresh your outlook and come back creative and productive.
As long as your body’s energy is not low, moving around during a break is also beneficial.
Switching from a mental activity to a physical one can be just as helpful as laying down to rest! Even simple activities like tidying the house or washing dishes can be relaxing and help you maximize your breaks in effective ways.
Create A Routine
Creating a consistent routine prevents decision fatigue that happens when you’re always tired.
With simple morning, workday, and night routines, you don’t have to make as many decisions during the day.
Build a simple morning routine with a shower, a balanced breakfast, and sitting down to create your priority list. And as your symptoms improve, you can add to your staple, simplified routines.
When you’re creating routines, focus on eliminating decision fatigue.
Is picking your outfit and getting ready in the morning a challenge? Do as much as you can the night before! Is choosing a priority each day a struggle? Make a major list at the beginning of the week and break it down each night.
Allow Yourself To Rest
While being productive matters, resting when you need to is more important.
Efficiency, not intensity, is the goal. Knowing how to deal with chronic fatigue mostly centers on being gracious with yourself and honoring what your body needs!
A spin on the classic Pomodoro Technique for productivity is a good idea. Switch it up to do what works best for your body!
When a full day of work is too much, focus on just 20 minutes of productivity. By making those 20 minutes truly productive and then resting, you’ll probably accomplish even more than you would have in pushing through for 3 hours.
After 20 minutes of work, check in with yourself. If you need to rest, set a timer for an hour and rest. Once the hour is up, try to work again for another 20 minutes. If you can still only accomplish 20 minutes, that’s fine! Or, if you can accomplish an hour, that’s even better.
Resting guilt-free prevents burnout and keeps your work consistent.
On that same note, don’t forget to reward yourself!
Whether you have worked for 20 minutes, hours, or not at all, rewarding yourself makes rest feel like a celebration and not something to be ashamed of.
Be gentle to yourself! You’re dealing with something overwhelming, and showing up to make an effort is something to be proud of.
Being productive and consistent can be hard when you are exhausted, but it’s not impossible. Knowing your limitations, respecting them, sticking to a routine, taking breaks, and rewarding yourself will boost efficiency and help you heal.
When you’re wondering how to deal with chronic fatigue and be productive, these tips are absolutely essential!
Want to know what’s causing low energy levels or tiredness? Chances are, it might be stress from the pandemic. Here, Dr Tim Lebens goes into the other potential causes and how to know which it might be
Are you suffering from constant fatigue or low energy levels?
The pandemic’s grip on our sense of normality has led to a surge in stress levels, depression and general lethargy. ‘Tiredness all the time’ is one of the most common presenting complaints I see in general practice. The first step is to exclude a medical issue such as anaemia, thyroid or other deficiencies. 90 per cent of the time it is related to stress, and the societal pressures we are all exposed to day-to-day, but there are some important and very treatable conditions. As with many nebulous symptoms in medicine, there are usually multiple contributors or causes. The checklist below should help to identify these:
1. An initial blood test should be taken to exclude anaemia (low blood count), thyroid, liver, diabetes and kidney disorders which can cause lethargy. They may also want to check female hormones, testosterone, iron, Vitamin D and B12. A urine test can exclude a urinary infection, which can present with nothing more than fatigue in some cases.
2. Most commonly, fatigue is a product of our increasingly busy and stressful lives, so stress management is crucial to alleviating this (regular exercise, meditation etc). Some tips can be found on my previous article about surviving lockdown. There may well be an underlying, but treatable, anxiety or mood disorder (this can be checked using an online screening tool GAD7 or PHQ9.
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3. Post-viral fatigue can sometimes present following a viral illness. It can take weeks or months to improve and may require the support of your doctor. The most likely organisms are EBV, CMV or Lyme’s disease, as well as ‘Long Covid’.
4. Sleep apnoea, is usually an unrecognised condition, which cannot be diagnosed without a sleep study through a specialist (this can be done in the home setting). Do you snore or has your partner noticed any changes in your breathing whilst sleeping? If you feel unrefreshed in the mornings and sleepy throughout the day, this may be interrupted sleep due to apnoea, which literally means periods of ‘no breath’. Sleep apnoea has also been shown to cause high blood pressure, heart conditions and depression.
5. General poor sleep, related to mood disorders, stress and alcohol. Tackling the root cause will help improve your sleep quality. My sleep article can provide tips on how to optimise your quality of sleep.
6. Seasonal affective disorder: in some people, reduced daylight during winter months can cause one to become sluggish and low in mood. Placing ‘light boxes’ in the house can regulate your light exposure (at least 10,000Lux), which may make you feel more alert and energised.
7. Supplements: there is no hard evidence for supplementation, unless you have an iron, B12, vitamin D or thyroid deficiency. Anecdotally, B12 injections can give people an energy boost, but this treatment is only really necessary if you have a deficiency. There is no harm in trying an over the counter ‘fatigue supplement’ which usually consists of B vitamins, iron, vitamin D and vitamin C.
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8. Diet: This is a crucial aspect of overall health. Any gut malabsorption, such as lactose intolerance, Coeliac (gluten) and inflammatory bowel disease may contribute to fatigue. It is also important to avoid sugar and refined carbohydrates. A blood sugar spike will cause rapid insulin-driven ‘lows’ which can trigger fatigue. I would advise a ‘low Glycaemic Index Diet’. If you get hungry between meals, try roasted peas (protein) or nuts (good fats) instead of sugar/carbs. Try to avoid caffeine, despite it providing a short term fix, you may get caught in a cycle of playing catch-up, generating fatigue over time.
9. Rarely, silent heart conditions can cause general fatigue. If the heart muscle is struggling or you have an irregular heart rhythm, which is not always obvious. The only symptom may be general fatigue and mild breathlessness. Lung conditions, such as asthma and insidious chest infections may also cause fatigue over time.
10. If the fatigue is associated with joint or muscle pains, it is important to exclude either an autoimmune condition, Fibromyalgia or Chronic Fatigue Syndrome.
11. Dehydration can sometimes cause mental fatigue, so ensure you stay well hydrated (1.5 litres of fluid per day)
12. If you take any medication check if they have any potential side effects. Some have been shown to increase fatigue, such as cholesterol-lowering medication and beta-blockers.
13. Rarer causes could be carbon monoxide or heavy metal poisoning (mercury and lead). Diets particularly high in fish (especially tuna) can sometimes cause mercury poisoning.
Chronic fatigue can be challenging to treat, so please involve your doctor if symptoms persist.
Getting out of bed can be a struggle for many, especially if you’re dealing with chronic pain, fatigue, anxiety and disruptive sleep. There could be many possible causes for those symptoms and among them are mysterious, debilitating conditions like fibromyalgia and chronic fatigue syndrome.
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People who have either condition may experience many of the same symptoms and it can be hard to pinpoint exactly which condition they may have. So how do you find out which one it is and how does the specific diagnosis affect your treatment?
“Doctors diagnose these diseases through somewhat of a process of elimination and despite what you may hear advertised, there is no widely accepted blood test to help diagnose the condition,” says pain management specialist Robert Bolash, MD. “They rely on one main difference between the two.”
While fibromyalgia can cause fatigue, the dominant symptom is pain. For people with chronic fatigue syndrome, however, the dominant symptom is fatigue.
What do we know about fibromyalgia?
Of the two, fibromyalgia affects about 4 million Americans and is one of the most misunderstood conditions. Many times, family members and friends don’t understand what having fibromyalgia means and what it means to suffer from it.
Many patients get their diagnosis between the ages of 20 and 50, but the incidence increases with age. By age 80, about 8% of adults have fibromyalgia. according to the National Fibromyalgia Association. About 75% to 90% of those who have fibromyalgia are women.
“The cause of fibromyalgia is unknown,” says Dr. Bolash. “Genetics, trauma or an infection may play a role. Fibromyalgia sufferers say it feels like having the flu all the time.”
- Widespread pain.
- Joint swelling.
- Fatigue and morning stiffness.
- Sleep issues.
- Fatigue and tiredness.
What do we know about chronic fatigue syndrome?
Those who have chronic fatigue syndrome, also called myalgic encephalomyelitis, or ME/CFS, report fatigue that is worsened with activity and doesn’t get better after resting. Other symptoms, which may come and go, include dizziness, muscle or joint pain, headaches and trouble with concentration, sitting and standing.
The Centers for Disease Control and Prevention (CDC) estimates that 836,000 to 2.5 million Americans suffer from ME/CFS, but most cases are undiagnosed. To help diagnose you, your doctor may suggest a blood and urine test after talking with you about your symptoms and medical history.
“Both diagnoses are sometimes called into question as to not being ‘real’ diseases,” says Dr. Bolash. “But the chronic pain and fatigue are real enough, and often debilitating, for those who have it.”
How do doctors treat the two disorders?
To get relief through medications or a variety of therapies, a proper diagnosis is crucial.
“Medical options are just the tip of the iceberg for both conditions and the best treatments often don’t come in a capsule,” he says. “But when we do use medications, we need to ensure that we are targeting pain without excess sedation.”
When it comes to non-pharmacological help, doctors use a variety of tools like counseling or suggesting support groups.
Physical activity is also crucial in staying healthy and helping treat both conditions. It’s important to stay active, but remember to always pace yourself. Set a structured activity program that avoids overexertion and reach out to your doctor for help in putting together an activity program.
“On a good day, a patient may decide to walk four miles, then require two to three days to recover,” says Dr. Bolash. “Try to walk one mile a day so you are active every day. I also recommend swimming, yoga and biking.”
How your family can help
Always remember that you’re not alone. Support from your family can make your condition easier to bear by spending time with you on good days as well as the bad days.
“I try to make family members a partner in treatment,” he says. “When you just want to spend the day in bed watching TV because of fatigue or pain, a family member can encourage simple, fun activities to help get you moving.”
Whether your diagnosis is chronic fatigue or fibromyalgia, a doctor’s role in treating the disease small. A doctor is there as the coach and can help you with the first 10% to 15% of improvement, while you have to help yourself manage the remaining 85% to 90%.
If you’re suffering with chronic pain and/or fatigue, talk to your doctor. A diagnosis can put you in a better position to manage your symptoms — even if there are still some mysteries surrounding your disease.
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When someone asks, “How are you?”, how do you respond? Do you tell them you’re doing great, even though you’re really exhausted inside?
Feeling tired or run-down from time to time is a normal part of modern life. But feeling tired all the time – every day, all day – is not so normal. In fact, it can severely impact on your physical and mental health. It’s time to think about what might be making you so tired.
Stress is how you react to situations that you perceive to be threatening or dangerous. When your brain senses this kind of situation, it sets off a chain of chemical reactions that protect your body from harm; this is called the stress response, or more commonly ‘fight or flight’.
Your heart rate increases; your breathing quickens; your blood pressure rises; your muscles become tense. Other systems that are not immediately needed, such as digestion and immunity, slow down. Your body is preparing itself to run away from the threat.
What Is Chronic Stress?
Unlike acute stress, chronic stress can go on for weeks, months or even years. It can feel like unrelenting pressure that consumes your mind, body and soul. It might be caused by your job, your relationship, your finances, or any number of different factors. Long term, this type of stress can lead to wear and tear on the body.
Over time, the endocrine system response to chronic stress results in a high level of hormones circulating in the bloodstream. The effects of this include high blood pressure, muscle tissue damage, suppression of the immune system, inhibited growth and long-term impact on mental health. Heart disease, high cholesterol, type II diabetes, and depression have all been linked to chronic stress.
One of the most prominent symptoms of chronic stress is constant fatigue. If you’re one of those people who is always tired, ask yourself now: are you facing chronic stress?
Symptoms Of Stress-Related Tiredness
While feeling tired or sleepy is the main symptom of chronic stress, it is also associated with several other symptoms, including:
- Muscle soreness or weakness
- Headaches or migraines
- Feeling snappy, irritable or moody
- Light-headedness, blurred vision or dizziness
- Poor appetite
- Poor memory
- Short attention span or inability to concentrate
- Low mood or feelings of hopelessness
- Lack of motivation
Why Chronic Stress Makes You Tired
When the stress response continues over a long period of time, it can affect you in different ways:
Stress causes adrenaline to start pumping in order to prepare your body for “fight or flight.” The adrenal glands flood your body with energy so that, when the time comes, you’ll be able to run away from the tiger chasing you. But when nothing happens – as is the case with most modern-day stress – that adrenaline runs out, causing you to crash.
It’s similar to drinking a pot of coffee in a short space of time: after the initial energy burst, you suddenly feel severely fatigued.
The Muscle Strain
Stress causes your muscles to tense up, ready to leap into action. The body uses a lot of energy to keep muscles in that tense state and, if they stay that way for hours on end, they’re going to get tired. You’ll find your whole body feels drained, and your muscles seem to ache and burn all over.
The Mental Fatigue
As well as straining your body physically, stress puts strain on your brain, too. When stressed, your brain is highly alert and trying to process all those thoughts and messages. All that activity is just as draining as physical exertion – so it’s no wonder that you feel mentally exhausted.
The Coping Mechanism
Once the body has been running at top speed for a while, it realizes that the only way it’ll get any rest is to MAKE you feel tired. After all, it’s when you’re tired that you actually slow down. Tiredness forces you to look for ways to rest, which makes it a potential coping mechanism that the body will turn to next time it’s stressed.
Dealing With Chronic Stress
If you can identify with the above symptoms as the causes of your tiredness, it’s time to take action.
Think carefully about what is causing your stress: work, family, health, a certain person or situation? In some cases, you won’t be able to avoid the ‘stressor’ entirely. What matters is taking steps to minimize the impact it has on your life. This is something you can discuss with a friend, counselor, or medical professional. You can also find lots of guidance in the program that Dr Wood and I created – The Adrenal Fatigue Solution.
Remember, chronic stress won’t go away by itself – it needs to be addressed by YOU.
Do you find yourself constantly fatigued, and struggling to get out of bed in the mornings? Do you feel unable to cope with stressful situations? If so, you might be suffering from Adrenal Fatigue Syndrome.
The Adrenal Fatigue Solution is written by Fawne Hansen and naturopath Dr. Eric Wood. Here’s what the program contains:
- ▸ How to diagnose your Adrenal Fatigue
- ▸ Tips on reducing your stress levels
- ▸ Comprehensive dietary guidelines to restore adrenal health
- ▸ Lists of foods to eat and avoid
- ▸ A comprehensive plan to restore your vitality
Short-lived feelings of stress are a regular part of daily life. When these feelings become chronic, or long-lasting, they can severely impact a person’s health.
In this article, we look at what chronic stress is, how to identify it, and the medical consequences it can have. We also describe ways to manage stress, including medical treatments, and when to see a doctor.
Share on Pinterest Signs of chronic stress can include headaches, fatigue, and low self-esteem.
Stress is a biological response to demanding situations. It causes the body to release hormones, such as cortisol and adrenaline.
These hormones help prepare the body to take action, for example by increasing the heart and breath rates. When this occurs, a doctor might describe a person as being in a state of heightened alertness or arousal.
Many factors can trigger a stress response, including dangerous situations and psychological pressures, such as work deadlines, exams, and sporting events.
The physical effects of stress usually do not last long. However, some people find themselves in a nearly constant state of heightened alertness. This is chronic stress.
Some potential causes of chronic stress include:
- high-pressure jobs
- financial difficulties
- challenging relationships
Chronic stress puts pressure on the body for an extended period. This can cause a range of symptoms and increase the risk of developing certain illnesses.
Chronic stress affects the whole body. It can have several physical or psychological symptoms, which can make functioning on a daily basis more challenging.
The type and severity of symptoms vary considerably from person to person.
Signs and symptoms of chronic stress can include:
- irritability, which can be extreme
- difficulty concentrating, or an inability to do so
- rapid, disorganized thoughts
- difficulty sleeping
- digestive problems
- changes in appetite
- feeling helpless
- a perceived loss of control
- low self-esteem
- loss of sexual desire
- frequent infections or illnesses
Over long periods, chronic stress can contribute to the development of a range of physical and mental disorders, including:
- heart disease
- high blood pressure
- a weakened immune system
- sexual dysfunction
- gastrointestinal disorders
- skin irritation
- respiratory infections
- autoimmune diseases
- anxiety disorders
- post-traumatic stress disorder, or PTSD
Chronic stress can seem overwhelming, and a person may feel unable to regain control over their life.
However, a number of strategies can help to reduce stress levels and improve well-being.
Some methods for managing stress include:
- Understanding the signs and symptoms. These indications can vary, but if a person can recognize their own signals of stress, they will be better able to manage them.
- Speaking to friends and family. They can provide emotional support and the motivation to take action.
- Identifying triggers. It is not always possible to avoid triggers of stress. However, taking note of specific triggers can help a person to develop coping and management strategies, which may involve reducing exposure.
- Exercising regularly. Physical activity increases the body’s production of endorphins, which are chemicals that boost the mood and reduce stress. Exercise can involve walking, cycling, running, working out, or playing sports.
- Trying mindfulness. People who practice this form of meditation use breathing and thought techniques to create an awareness of their body and surroundings. Research suggests that mindfulness can have a positive impact on stress, anxiety, and depression.
- Improving sleep quality. Getting too little sleep or sleep of poor quality can contribute to stress. Try to get at least 7 hours every night, and set regular times for going to sleep and waking up. Avoid caffeine, eating, and intense physical activity in the hours before bed.
It can also help to unwind before sleeping, by listening to music, reading a book, taking a warm bath, or meditating, for example.
If strategies such as those listed above are not helping, it is important to see a healthcare professional for advice and support. A doctor may recommend psychological therapy, such as cognitive behavioral therapy (CBT).
One established aim of CBT is to help people deal with chronic stress. In structured sessions, a therapist works to enable a person to modify their behaviors, thoughts, and feelings concerning stressors.
CBT can also help a person develop tools and coping mechanisms to manage stress responses.
Sometimes, a doctor recommends medications to help treat some symptoms of chronic stress. For example, they may prescribe antidepressants to treat anxiety or depression. For people with trouble sleeping, doctors may prescribe sedatives.
Do not try to deal with chronic stress alone. If self-help strategies are not working, a doctor can provide support and advice about treatment options. They can also refer a person to a more specialized healthcare provider, such as a psychologist or psychiatrist.
Anyone feeling overwhelmed by stress should see a doctor as soon as possible, especially if they are having suicidal thoughts or using drugs or alcohol to cope.
Stress is a regular part of daily life. Short-lived stress is generally harmless, but when it lasts and becomes chronic, it can cause a range of symptoms. It can also contribute to the development of physical and mental disorders.
Self-help techniques include identifying triggers, developing coping and avoidance strategies, reaching out to friends and family, and practicing mindfulness.
If these techniques are not working, or if stress is becoming overwhelming, a person should speak to a healthcare professional.
Last medically reviewed on October 12, 2018
Find out how holistic medicine could help you manage your chronic fatigue.
With our modern lifestyle of “busyness” we may find ourselves feeling exhausted, drained, and ready to throw ourselves down on the couch after a long day. Is this feeling caused by lack of sleep, intensive work hours, and hectic schedules or could these symptoms be part of a larger problem like chronic fatigue syndrome (CFS)? From the office of our St. Louis, MO, holistic medicine doctor Dr. Tipu Sultan, here are the warning signs and how holistic medicine may be able to help,
- Enlarged lymph nodes, particularly in the neck or armpits
- Severe exhaustion for more than a day after intense physical activity or after expending a lot of mental energy
- Muscle aches and pains
- Poor, restless sleep
- Feeling exhausted despite getting enough sleep
- Sore throat
- Memory problems and trouble concentrating
- Mood swings
Feeling exhausted or fatigued can be caused by many things, from diseases and illnesses to situational circumstances; however, if you’ve been experiencing several of these symptoms for at least six months then it’s time to see our holistic doctor here in St. Louis, MO, to find out if you could have chronic fatigue syndrome.
Treating Chronic Fatigue through Holistic Care
While the cause of CFS is unknown there are certain factors that could predispose someone to developing this condition. During your initial visit, it’s important that we perform certain tests to look for viral infection, immune system disorders and problems, and hormonal imbalances (e.g. thyroid function tests). Sometimes by detecting these other health problems we can improve or even eliminate symptoms associated with CFS.
The difference between holistic medicine and traditional medicine is that we focus on treating the patient as a whole, using safe, effective, alternative therapies without resorting to medications that could cause additional problems or side effects.
How Dr. Sultan treats your situation will depend on several factors; however, most treatment options for CFS include:
- Taking certain supplements and herbs (e.g. ginseng; echinacea)
- Treating any underlying immune system or hormonal issues
- Avoiding caffeine, alcohol, refined sugar and others processed foods
- Consuming a whole, unprocessed diet that is rich in vitamin D, omega-3 fatty acids and magnesium
- Getting regular exercise
- Find ways to reduce stress (whether through exercise or deep breathing and meditation)
Your doctor may also recommend other alternative therapies such as homeopathy, acupuncture, chiropractic manipulation, and massage therapy. Since many herbs and supplements can interact with prescription medications it’s important to speak with us first before taking any new supplements, vitamins, or herbs.
With the potential for Covid-19 to produce an uptick in chronic fatigue syndrome cases, we understand that many patients living in and around St. Louis, MO, may require alternative and holistic care to treat and manage their symptoms effectively. While we do offer telephone consultations at this time, we are also providing regular appointments for all patients dealing with non-respiratory related symptoms. To schedule an appointment, call Environmental Health & Allergy Center at (314) 921-5600.
Why this resource is helpful:
Many people suffer from chronic fatigue and just don”t know it. Feeling exhausted is a common occurrence in the modern society we live in, so it often gets overlooked; however, chronic fatigue syndrome is a serious ailment that can really begin to negatively affect your quality of life as it progresses. It is hard to classify chronic fatigue syndrome, but technically it is any prolonged and extreme fatigue that can”t be attributed to some other disorder or illness. The exhaustion amplifies when you exercise, but there is no improvement when you rest.
The exact cause of chronic fatigue is unknown, but it is thought to be caused by a combination of factors, such as high levels of stress, viral infections and/or a hormone imbalance. The main symptom of chronic fatigue is, you guessed it, fatigue. However, there are several other symptoms associated with the syndrome. People with chronic fatigue have reported experiencing a loss of focus and memory, a sore throat, swollen lymph nodes, profound and prolonged exhaustion after exercise, headaches, muscle cramps and unfulfilling sleep. Chronic fatigue affects people of all ages, but is more common amongst people in their 40″s and 50″s.
At Flow Natural Health Care we are adept at using Naturopathic methods to treat people suffering from chronic fatigue. We will create a treatment plan aimed at reducing stress and gradually increasing activity to the point where you are no longer in a constant state of exhaustion.
Chronic Fatigue plagues many people who aren’t even aware of it. At Flow Natural Health Care, we can help diagnose your chronic fatigue and treat it naturally
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Individual Counseling & Somatic Therapy Somatic simply means “body-based.” Somatic Counseling considers the interrelationship between the mind and body in addition to talk therapy. EMDR Therapy EMDR stands for Eye Movement Desensitization and Reprocessing. .
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We’ve been living with the new coronavirus for months, and the spread of COVID-19 is still going strong in many areas around the U.S. and the world. As the pandemic wears on, it’s understandable that some people are getting tired of taking coronavirus precautions.
Psychologist Carisa Parrish provides tips you can use to keep up these effective practices, avoid coronavirus “safety fatigue” or “burnout,” and protect yourself, your family and others from COVID-19.
Why It’s Hard to Stick to Coronavirus Precautions
Before 2020, the general population was not wearing face masks in public, maintaining physical distancing or washing their hands frequently. Now health experts are recommending these precautions to everyone to prevent the spread of the SARS-CoV-2 coronavirus, which causes COVID-19. And keeping up with it all can be overwhelming.
“Trying to adhere to anything extra is always a challenge,” says Parrish. “You can add extra steps to your routine for a few days, but sustained behavior change is hard. Especially when no one around you is sick, and you just don’t feel like wearing a mask or saying no to things you like to do. But the fact is, the precautions work.”
COVID-19 Risks and Consequences
It can feel strange to reorganize your life around a risk that doesn’t seem real, Parrish says.
“Right now, most people are still removed from the consequences of getting COVID-19,” Parrish explains. “The risk might not feel real to them if they don’t know anyone who’s sick with COVID-19. And,” she adds, “unfortunately, some people get a bit of a thrill from doing something risky and escaping consequences.”
Fighting Pandemic Fatigue and Staying Safe
Tips to Make Coronavirus Safety Measures Easier
Make a commitment.
Behavior changes can start with having a clear intention and making a promise. Wearing a helmet when you bike ride, stopping at traffic lights and many other lifesaving habits begin with a decision: You want to do the right thing to keep yourself and others safe, even if that means a slight inconvenience.
The same principle can apply to washing hands, maintaining physical distance and wearing a mask in public.
Stay flexible as recommendations change.
New scientific insights about the virus that causes COVID-19 change experts’ recommendations day by day, which causes confusion. You might be asking yourself: Do I still need to disinfect my groceries? Do I need to wear a mask in my car? Is my child safe playing in our yard?
It’s hard — but important — to keep up. “Sticking with reliable, trustworthy information is essential,” says Parrish. “New facts are emerging as we learn more and more about this virus. In the meantime, it makes sense to use the understanding we have.”
Practice precautions until they’re second nature.
“The key is repeating that new step until it becomes a habit,” Parrish says. “When you first start flossing or putting your child in a safety seat, it might seem like a chore, even though you know it’s the right thing to do.
“So when it comes to COVID-19 protection, you just commit to it, and then over time, you find you’re putting your mask on or washing your hands without thinking.” Kids, in particular, she notes, thrive with routine and structure.
Keep necessary supplies handy.
She also recommends making sure it’s easy to find a mask — and use it — when you need it. “If I can’t find one, it’s an extra step to have to go looking, so to reduce barriers to wearing one, I have several masks and keep them in various places,” she says.
The same idea can apply to hand hygiene. Keeping small bottles of hand sanitizer (with at least 60% alcohol) in several spots can encourage frequent use.
Use stories to understand risks and consequences.
For a lot of people, getting sick with COVID-19 is an abstract idea, something that happens to other people in different parts of the country. But the reality is that the coronavirus can affect anyone. “Read a story about someone who’s gone through COVID-19 so it becomes personal to you,” Parrish recommends.
Give kids some choices.
When encouraging her kids to wear masks, Parrish says she let her own children customize them. “As more of a variety in patterns became available, I let them pick colors and fabrics they liked.”
Kids can also choose their favorite scent of hand sanitizer or a fun virtual game to enjoy remotely with their friends.
Involve children in keeping families consistent.
Parrish says that she lets her children have a voice in making sure the family maintains safety precautions. “I told them they are allowed to remind me if I ever forget my seatbelt,” she says. “Giving them that level of involvement helps keep them engaged in safer practices.”
Parents can give kids permission to remind other family members to maintain physical distance, wear a mask and keep their hands clean.
How can people deal with Pandemic fatigue and mental health?
Adapting to Life During COVID-19
The most important thing is not to give up. The coronavirus pandemic isn’t going away anytime soon. Preventive practices are needed until there’s a treatment or vaccine, which could be months away.
Adapting to life with the coronavirus is possible, says Parrish. “Years ago, no one was concerned about secondhand smoke. We didn’t have car seats for children and didn’t put babies on their backs to sleep.
“Accepting this new reality and staying committed to good habits can prevent COVID-19.”
What you need to know from Johns Hopkins Medicine.
Any symptom, if it lasts long enough, may become annoying, oppressive and interfere in everyday life. Even personal relationships can be affected. Suffering from constant headaches as well as constant fatigue is generally exhausting. If these two symptoms tend to linger, a person should consult a doctor and try to identify the underlying cause.
Constant Headache and Fatigue: Causes
It is normal to feel fatigue and headache from time to time especially if one works long hours, is under too much stress or is suffering from certain medical conditions. However, it these two symptoms last long enough they can significantly affect one’s performance and in some cases behavior.
Constant headache and fatigue are characteristics for certain conditions, these include adrenal fatigue, borderline anemia, sleep disorders, hypoglycemia, hypothyroidism etc. It may sound amazing but it has been estimated that almost 80% of the adult people in The United States have experienced adrenal fatigue at some point in their lives.
Apart from physical disorders, many psychological problems such as anxiety or hypersensitivity may cause the onset of headaches and fatigue. The problem in this case, may be related to work, relationships and family issues. Stress, in large amounts for prolonged periods of time, may lead to constant headaches and fatigue. Stress is related to sleeping problems and if a person does not sleep enough he/ she will eventually suffer the consequences.
These two symptoms can also be associated with constipation, where the toxic substances are not eliminated from the body properly and may be initiators of headaches and fatigue. Even dehydration can have the same effects.
And finally, a hectic lifestyle, a characteristic of today’s living, can be the cause for headaches and fatigue. People tend to push themselves too much, eat unhealthy, cherish bad habits (smoking, drinking etc.) and neglect their health.
How to Deal with Constant Headache and Fatigue?
It is essential to identify the underlying cause of constant headache and fatigue. This can be achieved alone or after a consultation with a doctor. Once the underlying cause has been identified a person may deal with it.
In majority of cases a simple change in lifestyle can be beneficial. Plenty of sleep, healthy meals, regular exercise and physical activity will increase energy levels, maintain health of the entire body and prevent these symptoms from occurring. Dealing with stress is also necessary and it can be achieved with certain relaxation techniques.
And finally, people who are suffering from certain medical conditions require proper medications and once their illness is brought under control the symptoms of the illness (together with constant headache and fatigue) will withdraw.