Tired all the time? Here’s how to regain your energy
Do you feel you're running on empty? Whether you’re struggling to get out of bed in the morning or reaching for that extra shot of espresso, exhaustion can seriously drain the joy out of life. It’s more than just being tired; it’s that deep, bone-weary fatigue that leaves you feeling completely wiped out.
The reality of exhaustion
Dr. Tessa King, a women’s health GP at Jean Hailes, sees patients who are totally worn out all the time. “They’ll come in complaining of fatigue, feeling tired or lacking energy,” she says. Exhaustion, defined by psychologists as “a state of extreme fatigue,” can take a real toll on your life. It’s not just a medical issue but a mix of lifestyle factors and, sometimes, underlying health conditions.
What’s behind the burnout?
Back in May 2019, the World Health Organization (WHO) officially recognized burnout as a real “occupational phenomenon.” This decision came after years of people talking about burnout, trying to figure out why they were feeling so drained, and searching for ways to cope with it.
More recently, a Gallup study took a closer look at this issue, surveying around 7,500 full-time workers. The results? About 23% of them admitted they were often in “burnout mode,” while another 44% said they “sometimes” hit that burnout wall.
Burnout is clearly something a lot of us are grappling with, and it’s not just in our heads—it’s a serious issue that needs attention.
Source: healthline
Dr. King explains that exhaustion can happen for lots of reasons. Work stress is a big one—high expectations, long hours, and constant pressure can really wear you down. And let’s not forget about the juggle of parenting, poor diet, too much alcohol, lack of exercise, and crappy sleep.
There are also health-related factors to consider, like pregnancy, menopause, nutritional deficiencies, and thyroid problems. Dr. King also mentions post-viral fatigue, which can strike after a cold, the flu, or COVID-19. It’s common for people to feel wiped out for weeks, sometimes even months, after getting sick.
Spot the signs early
When life gets busy, it’s easy to ignore the signs of exhaustion. But pushing through it can lead to bigger problems down the track. Here are some signs to watch out for:
Source: healthline
When it goes too far
Ignoring exhaustion isn’t just a bad idea—it can seriously affect your health. Dr. Moira Junge, a health psychologist and CEO of the Sleep Health Foundation, warns that unchecked exhaustion can lead to chronic health problems and mess with your overall quality of life.
How to turn things around
Tackling exhaustion isn’t always straightforward, but small changes can make a big difference. Dr. King and Dr. Amy Imms, a medical doctor and burnout counsellor, suggest these tips to help you bounce back:
Identify the cause: If you’re not sure what’s causing your exhaustion, see your GP for some guidance.
Share the load: Don’t try to do it all yourself. Divvy up tasks at work and home.
Cut back on booze: See if reducing alcohol makes a difference to how you feel.
Get moving: Exercise can boost your energy levels, so try to fit some into your day.
Eat better: Focus on getting enough healthy fats, protein, and whole foods.
Make time to relax: Schedule some downtime each day or week.
Prioritise sleep: Quality shut-eye is crucial for feeling refreshed.
Take breaks: Step away from work regularly to recharge.
Reach out: If you’re struggling, don’t hesitate to seek social or mental health support.
Taking care of yourself isn’t just about crossing things off your to-do list. It’s about making sure you have the energy and motivation to enjoy life. So, if you’re feeling worn out, don’t just push through—take steps to get your energy back on track.
Source: Jean Hailes for Women’s Health