Battling Fatigue : Strategies for Reclaiming Vitality
Fatigue can threaten the very core of our being. When everything costs energy we don’t have, our world shrinks. We can become alienated from our emotions, desires, and loved ones. But what can we do about it?
A leading cause of burnout is not feeling valued. If we neither give nor receive appreciation at work, our chances of burning out increase significantly, according to a 2019 study. Over time, this absence of positive feedback diminishes and devalues us. The good news is that the appreciation cure works both ways. We can be nourished by the act of appreciating others, which also increases our chances of receiving it as well.
We may think we are living in an unprecedented age of fatigue. The 2023 Deloitte Wellbeing at Work survey found that around half of the workforce in the UK and US report feeling always or often exhausted or stressed. However, our generation is not unique in battling the demons of fatigue. In the Middle Ages, fatigue was defined as “acedia” – a sinful spiritual malaise marked by apathy, torpor, and ingratitude. Renaissance scholars linked fatigue with scholarly pursuits and planetary alignments. In the 19th century, it was the central symptom of “neurasthenia,” a condition seen as a consequence of a faster pace of life and overstimulation. Knowing that these fears have always been with us can be consoling. Concerns about fatigue are fundamentally human, reflecting deeper anxieties about social change, aging, and mortality.
In the past, natural cycles and daily rhythms shaped our work patterns. Industrialization, however, demanded a new approach to work and time. Time management, punctuality, and efficiency became prized virtues. Theological ideas morphed into a “gospel of work,” centered on discipline, productivity, and success. Many of us have internalized these values, becoming our own taskmasters. We often believe we are nothing without success and worthless without our work. This relentless drive, fueled by the idea that “time is money,” pressures us to constantly work and achieve, as if this is the only path to redemption.
One powerful antidote to fatigue is engaging in hobbies. Hobbies provide meaning, joy, and community beyond work. Activities like gardening, dancing, and knitting help us become “multifaceted people” who have diverse interests. Hobbies serve no purpose other than making us happy. They are unapologetically the opposite of work, much like child’s play. If you’re unsure what hobby to pursue, ask yourself: when did I last feel fully alive?
Many of us are familiar with a negative voice in our head that constantly judges us. This inner critic magnifies the negative and spreads discontent, draining our energy and contributing to our fatigue.
Acceptance and Commitment Therapy (ACT) offers powerful tools for managing this inner critic. ACT teaches us to treat these negative thoughts as mind-chatter, shifting attention from the content (what it says) to the form (insignificant noise). ACT encourages us to add, “I notice that I am having the thought that…” to our negative thoughts. This creates a crucial distance between ourselves and our unhelpful thoughts.
The concept of “life-cost” refers to the time, energy, health, and mental well-being we sacrifice to achieve our goals. Many of us unthinkingly seek to acquire money, possessions, or status, often at the expense of our health or relationships.
We should always ask ourselves: what is the actual life-cost of our choices? If the price we pay is too high, we may need to adjust our priorities, valuing time and health over money or status.
When we are exhausted, it’s crucial to evaluate our commitments and align them with our core values. Identify which commitments support what is truly important and meaningful, and which are irrelevant or counterproductive. The key is to consciously choose how we spend our time, rather than operating on autopilot or succumbing to others’ demands.
Begin practicing saying no to small requests in safe settings, building your capacity to decline more significant demands confidently.
Do you work constantly but still feel behind? The Pareto law, or 80/20 principle, may help. This principle suggests that a small proportion of our efforts yields a large proportion of our achievements. Identify the 20% of activities in any area of life that produce the most significant results.
fatigue is a warning sign. When our body and mind break down, they signal the need for rest. However, feeling behind often leads us to deny ourselves rest. It’s essential to take proper pauses each day, especially when feeling overwhelmed. Allow yourself guilt-free breaks to detach from work and restore your mind and body. Remember, rest is vital for recovery and productivity.
The ancient Stoics believed our suffering stems from our reactions to circumstances rather than the circumstances themselves. They advocated focusing our mental energies on what we can control and accepting what we cannot.
A practical Stoic exercise is the “Circle of Control.” List your core stressors, then draw two concentric circles. Place what you cannot control in the outer circle and what you can control in the inner circle. Focus on addressing what’s within your control and accept the rest. The Stoics remind us to manage our expectations and focus on what we can change.
By implementing these strategies, we can reclaim our vitality, manage fatigue, and lead more balanced, fulfilling lives.
Newer Articles
- What is desirability user testing?
- AI-Powered Gym Opens in U.S. with Interactive Wall Sensors
- Chronic Wasting Disease (CWD): Understanding the Threat to Wildlife
