Chronic fatigue treatment
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Chronic fatigue treatment
Note: By chronic fatigue, I mean chronic tiredness, and not chronic fatigue syndrome.
You feel tired, impatient, irritable or emotionally weak. You are less efficient, even physically. Don't wait until you reach general and total burnout exhaustion to deal with it.
Being tired is a sign of a serious imbalance and should not be ignored. Fatigue can be a symptom of a physiological disorder of medical origin or result from an inability to adapt to what is happening in your life. A single harmful factor is enough to explain a significant and long-lasting fatigue.
Persistent fatigue weakens immune defences and makes people vulnerable to disease. Use chronic fatigue treatment as soon as possible by managing all your stressors and adapting your lifestyle.
Is there a medical reason for your fatigue?
Check with your doctor that your fatigue is not related to a medical problem.
Here is a non-exhaustive list of possible explanations for persistent physical or mental fatigue:
- Physiological disorders: anaemia, sleep disorders, cardiovascular disorders, etc.
- Pathogens: allergies, infections, viruses, parasites, etc.
- Inflammatory diseases: sinusitis, rheumatism, autoimmune diseases, etc.
- Hormonal imbalance: menopause, thyroid, etc.
- Organic dysfunction syndromes: diabetes, etc.
- Adverse effects of treatments: antihistamines, corticosteroids, antidepressants, anxiolytics and antihypertensives, diuretics, statins, etc.
- Nutritional deficiencies, whether due to diet or intestinal absorption problems.
- Other disorders, which cause additional effort on the part of the body.
In the end, medical causes can be multiple and interrelated. Whether present or not, improve and control your level of fatigue by learning to reorganize your life.
Be aware of your fatigue
In the lack of medical factors, the origins of your fatigue are related to your lifestyle. They result from the interaction between you, the parameters of your life, and your environment. First, identify whether your fatigue is the result of increased loads or the other way around.
Make an inventory of your present life. Each evening, list the events of your day and their lengths, classifying them into the following 5 categories:
- Incompressible obligations: those relating to nutrition, sleep, hygiene and family responsibilities.
- Commitments kept but on which your existence does not depend: appointments, housekeeping or shopping.
- Secondary activities: those related to leisure and relaxation, such as movies or unexpected phone calls.
- Moments of nervousness or idleness, which give you negative feelings.
- Moments of pleasure: what has made you happy and gives you positive feelings.
Once your list is complete, you will be able to see which tasks took you the longest. Saturation or lack of stimulation being specific to each individual, doing this work can provide you with answers.
Chronic fatigue treatment: make a personal assessment
Make this inventory of your life for one month. This routine will bring a certain light, a sense of order that will make you more alert and give you a new dynamism. Knowing what is good for you will help you make decisions.
Study in the list of the following items:
- Your biological rhythm: your physiological needs in terms of sleep and awakening.
- Your metabolism: your diet, your tendency to be good or bad depending on what you eat and at what times.
- Your personality: your character, your temperament, the activities that are favourable to you. Stay critical by playing with the personality tests, they are indicative. Do this work personally first, it will then help you if you choose professional help.
- Your tastes: list what irritates or relaxes you and your aesthetic preferences.
- Your aspirations: what you would like to accomplish and what you would like to achieve.
- Your environment: take into account the size of your spaces, their brightness, temperatures and tranquility.
- Your surroundings: list the people with whom you feel comfortable and the values and qualities that are beneficial to you.
Once you have acquired this personal knowledge, choose what is right for you and voluntarily eliminate stressors.
Take action on the causes of your tiredness
Link stress factors, their effects
Thanks to this previous work, some causes stand out from themselves.
That's where you're going to be able to take action. First, classify:
- The unmodifiable factors that you simply have to accept, such as your age, gender and children.
- Factors that are difficult to change: your home, work, money, health or surroundings.
- Secondary activities: your leisure activities, your lifestyle, your consumption. Learning to give up is freeing yourself.
Take a balance sheet of benefit / sacrifice
- Develop a new standard agenda that takes into account your abilities and needs. Remember that any effort requires compensation. Plan it well, it is the trick that reduces fatigue in an agenda.
- Learn to get help or delegate.
- Learn to say no. Don't accept that other people can disorganize you. Punctuality can be a factor in choosing the professionals you need.
- Set aside time for sports.
- Organize yourself some quiet moments.
- Create positive events in your day: a smile, a kind word with the local shopkeeper, a plant to treat well, a bird song to listen to...
Reduce harmful factors
- Monitor your diet and your consumption of alcohol and tobacco. A healthy diet is the key to a good mood and high energy.
- End with apathy: tone your body by giving it the physical activity it needs. Prefer walking.
- If you are made for calm, avoid unnecessary exposure to multiple environmental pollutants such as noise and crowds. Balance your city life with a few outings to the countryside.
- If you are exposed to volatile organic compounds, get depolluting plants that have the ability to absorb a large part of them, such as ficus, chlorophytum or anthurium. Be careful, some depolluting plants are toxic.
Following eccentric diets or engaging in senseless sports activities can also cause fatigue. It is therefore essential that you have understood the previous steps to make the right choices.
For chronic fatigue treatment, improve your sleep
If you sleep poorly, wait for the conclusions of your previous work before considering care to improve the quality of your sleep.
- Limit sleeping pills gradually: there is nothing worse than the obsessive fear of not being able to sleep. To learn to do without it without fear, try taking melatonin 3 mg associated with valerian before going to bed, you will eventually replace the sleeping pill.
- Communicate to others your need to sleep. Try to fall asleep on a quiet book or film.
- Do a detoxifying cure by drinking a lemon juice in a glass of hot water when you wake up. Be careful with the excess of food supplements which sometimes have antagonistic effects.
- Respect your sleep rhythm. Don't let someone who has a different rhythm impose it on you.
- Digestion uses energy resources and tends to promote sleepiness, observe if this is the case for you. On the other hand, overeating can cause discomfort.
- Evaluate the quality of your sleep according to the temperature in your room, the opening of the window or curtains.
Remember that the body is like a rechargeable battery and that your sleep can be planned, managed by recovery. Moving your body leads to healthy fatigue, eliminating heavy fatigue.