Physical and mental exhaustion: 5 tools to combat it

Burnout is not simply feeling tired. It is a clinical condition characterised by symptoms, both psychological and physical, of exhaustion developed in response to prolonged stress over time.

Physical and mental exhaustion have concrete signs that affect our day-to-day functioning. If you are in a cycle of physical exhaustion, fatigue, difficulty making decisions, remembering important tasks and solving problems, it is important that you put the right intervention in place with the help of a doctor. In this article we share some tools and tips that can help you say ‘goodbye’ to burnout.

What is physical exhaustion?

Physical exhaustion is the feeling of severe and continuous fatigue that lasts for a long time. This type of fatigue exhausts you completely and makes you feel tired, unmotivated, lacking in commitment and even concentration.

Physical exhaustion is often accompanied by mental exhaustion and stress.

Sometimes, there are stages in life when, due to various events or particularly stressful events, we need some help to maintain an optimal energy level. In these cases, G7 Neuro Health will be a great ally. In addition to its maximum potency patented Organic Silica content, biotin or vitamin B8 helps to minimise or prevent many symptoms related to physical exhaustion, such as apathy, depression, tingling in the arms and legs or thinning hair, among others.

Physical exhaustion VS Mental exhaustion: How do they differ?

Both generate continuous and persistent fatigue, but physical and mental exhaustion are not the same, there is an important difference.

Mental exhaustion attacks your emotional system and your peace of mind. Physical exhaustion affects our body.

What causes burnout?

Physical exhaustion arises as a result of a combination of biological, mental and lifestyle factors. Here are some of the most common causes of physical exhaustion:

Biological causes

There are physical health conditions that promote physical exhaustion. Various diseases, such as iron deficiency anaemia, are capable of limiting the supply of oxygen to muscles and tissues. As a result, muscles and tissues have less energy and we feel more tired.

Other pathologies, such as fibromyalgia, can cause pain in the muscles, difficulty in getting to sleep, lack of energy for physical exercise or everyday tasks.

Seasonal allergies and bacterial and viral infections can also cause extreme fatigue. Another example would be kidney, lung or liver disease, which can contribute to physical exhaustion.

Another factor is the side effects of the drugs we take for the treatment of these diseases. Physical exhaustion is one such side effect.

Physical exhaustion is often accompanied by a weakened immune system.

Emotional causes

Anxiety and stress can lead to physical exhaustion.

On the one hand, tensions and challenges from the outside trigger stress. On the other hand, internal, negative and continuous thoughts provoke anxiety.

Stress and anxiety make us feel overwhelmed, defeated and even powerless, which can lead to mental exhaustion.

Lifestyle-related causes

There are many lifestyle factors that affect the onset of physical and mental exhaustion. Here are some of them:

• Disordered sleep with change of schedule or lack of sleep.
• Strenuous physical exercise.
• Poor nutritional habits.
• Excessive alcohol consumption.
• Long and complex working hours.

What are the symptoms of physical exhaustion?

Symptoms of burnout can be physical, but also behavioural or emotional. These are the most common:

Emotional:

• Changes in mood.
• Lack of enthusiasm.

Physical:

• Drowsiness.
• Slow reflexes.
• Tension headaches.
• Migraines.
• Tenderness, muscle aches or fatigue.

Behavioural or behavioural:

• Difficulty in making decisions.
• Difficulty concentrating and inattention.
• Efficiency decline.

5 tools to overcome physical and mental exhaustion

If you’re asking yourself questions like, What’s good for burnout? The information below is for you.

• Don’t use electronic devices before bed: If you want quality sleep, you should adopt a screen-free sleep routine. The more orderly and consistent your sleep patterns are, the more restful it will be.

Circadian rhythms are responsible for regulating alertness and sleepiness and, in order for them to function without interruption, you must have regular sleep patterns. Conversely, if you go to bed at a different time each day, these patterns will be inconsistent and your sleep phases will not be optimal. This results in morning tiredness and exhaustion.

Try to go to bed at the same time every day, create a relaxing environment with a dim light that invites you to rest. Stay away from screens and electronic devices and anything else that keeps you restless.

• Eat healthy carbohydrates: Many people generally think that eating too many carbohydrates will make you gain weight. However, complex carbohydrates have excellent amounts of fibre and nutrients and will help keep your energy up throughout the day.

• Watch your caffeine intake: It’s OK to have an occasional caffeinated beverage or moderate coffee intake. However, the problem comes when you rely on caffeinated drinks to start your day.

Caffeine quickly activates a sense of alertness, stimulating the central nervous system. This alertness often turns into nervousness and you need to be very careful about this. It takes 7-10 hours for the effects of caffeine to wear off completely.

Some supplements can help you, such as G7 Neuro Health, made with organic silica and biotin, this unique formula supports the nervous system and psychological function.

How much caffeine is safe? According to EFSA, “caffeine intakes of up to 400 mg per day, consumed throughout the day, have no harmful effects on the health of adults in the general population, except in pregnant women”. Exceeding this amount can cause nausea, hypertension, sleep disorders or anxiety, among other disorders. It is important to bear in mind that, for example, a single cup of coffee can contain 470 mg of caffeine.

• Exercise and be active: Exercising doesn’t keep you awake, energetic and happy. When you exercise and are active, you feel good about yourself and your muscles are energised.

During intense physical exercise sessions, your body releases endorphins, a chemical that activates your brain’s reward system.

There is no one way or time of day to exercise, find the routine that works best for you, and most importantly, enjoy the moment.

• A little sunshine can be a great way to start the day: Sunshine and natural light when you wake up can really brighten up your day. It is the ideal companion to accompany your physical exercise routine. You can go for a brisk walk, jog or stretch outdoors.

Keeping physical and mental exhaustion under control is possible

If you feel really tired (even after a good night’s sleep), overstretched at work and in your daily life, find it difficult to concentrate and have a good memory, often show irritability, emotional detachment and difficulty in making decisions, it is very likely that you are going through a phase of physical and mental exhaustion.

Practice meditation, yoga, exercise, eat a healthy and nutritious diet, create checklists to improve your organisation, set achievable and realistic goals and, one of the best tips, spend more time doing the things you love. In addition to these tips for overcoming physical and mental exhaustion, remember that you can always consult your doctor if you have any doubts or are unable to manage the situation.