Tired after the working day. How less to get tired at work and in everyday life? My secrets

This article for those who work in the office and want to know how less to get tired at work. In this article, I will share the principles that help me feel less tired after a working day.

Office work, in principle, a rather tedious thing. Although, maybe for someone it sounds strange. How can a man get tired who is sitting in one place all day? In fact, fatigue accumulates due to a permanent look into the monitor, eye stress, monotony, abundance of incoming information, noise and stress. All these factors are constituting.

Fatigue after sedentary work is like, rather, at nervous fatigue than on physical fatigue, in the initial value of this word. The symptoms of fatigue is the heaviness in the head, irritability, bad mood, etc. It does not look like familiar to everyone (hopefully) pleasant fatigue after physical activity.

Fully eliminate this fatigue is not possible. Work for many years to 9 hours a day, 5 days a week plus the road to the office is capable of tiring even the strongest organism. But this fatigue can be minimized. Further I will tell you how.

Principle 1 - more rest - work less

If you have the opportunity to relax from work, then use each such reason to restore the strength and translate your view from the monitor to something else. When I say to "relax", I do not mean to give up a job and start checking what you were answered in or climb on websites on the Internet. Get away from the monitor, walk down the street, raise. Or just move away from the computer and try to relax, free your head from thoughts.

The work at the monitor tires you, whatever you do: read the work documents or studied a post on the blog. Let's take a break from it.

Go out at least once every two hours outside by 5 - 10 minutes.

For walking, you can use lunch time. If you have an hour for lunch? And you have time to complete your meal earlier than this time will expire, then do not hurry to return to the workplace. Stroll and break the body. You can hang on the horizontal studies. Exercise perfectly contribute to getting rid of tension. Just do it preferably before lunch or a few hours after it.

Try to work less. Do not try to make as much work as possible in one day. If you have the opportunity to work less without prejudice to your salary - work less. This will keep you part of health and nerves. Work is not the most important thing in life.

Principle 2 - no multitasking!

I noticed that if I'm not trying to do a lot of things at the same time at work, then in the evening I feel much less tired. But if I retell all day with one task to another: I answer the mail and comments, then I write a couple of paragraphs of the article, then I send a message to Skype to a friend, then by the end of such a day I, as a rule, I feel pretty tired.

Brain strongly tired of multitasking. In addition, if you try to engage in several tasks at once, the effectiveness of each of them will be the less than the amount of these tasks. When I constantly distracted, I manage to do much less on each of the cases than if I did these things separately from each other.

Therefore, try not to be distracted by outsiders when possible. Disconnect ICQ and Skype, deal with the working tasks consistently, you do not need to strive to satisfy requests from other employees as they are received (unless of course they do not require urgent attention), finish first with your current affairs.

And, of course, take breaks for rest.

Principle 3 - Follow Roution

The working schedule will help you effectively use your strength. Make the most difficult and time-consuming work in the morning when you have the most power. (I also wrote about this in the article) If you delay the tasks to then be lazy, then you may have to perform them at a time when the strength is less and work will be harder, and you will be tired.

If you need to do work to tomorrow day, I do not postpone it for the evening. In the evening I want to relax a bit. Therefore, do everything as early as possible. Do not waste the morning for any nonsense, try to catch everything quickly, and then, relax.

Principle 4 - Work remotely

Why not try to ask the authorities to translate you to remote work? If your work activity does not require constant presence in the office, then transfer you to remote employment, only save your company money! It will not be necessary to pay for your workplace, rent extra areas of office real estate, carry out cleaning and other maintenance, etc. there. Why not?

Remote work will allow you to save a lot of strength, time and money that you spend on the road. At home you will be much less to get tired, even if you fulfill the same amount of work as in the office! Why? Because at home you can always lie down, relax, stroke the cat or take a refreshing shower. If you fully finished work, suppose at 16-00 and you have no things on this day, then you do not need to portray rapid activities and wait 18-00 to leave the workplace as if you worked in the office.

In addition, the usual office is a public place. Drowning back and forth employees, endless other people's telephone conversations, outsiders - all this creates an unpleasant distracting background, which affects you fatigue. Add here another way to place of work and the shine business style of clothing. The average office officer is sitting at work as on needles, spending days in a public place with a bunch of foreign people, inside the constant fuss. In such an environment, it is very difficult to relax!

Someone will answer me that it cannot work at home because of the laziness and the absence of discipline, while the office has a boss who watches you and, in which case, will customize you an imaginary stick. There is nothing good in that you cannot organize your work on your own, in the absence of bosses and colleagues. People themselves and drive themselves into office walls due to their inconsistency: "We need a leader, uncle with a stick! We can not work alone! " It is time to learn to be independent and organized. . Create a routine of the day and follow it. Learn to work without a warden and charter.

Why not find out from your bosses about the possibility of remote work? Just ask, you will not do anything for it!

The bosses know that most of the office workers are undisciplined as children. They must always be customized, praise and scold, follow them and keep them in constant voltage so that they do their job. For this, they are ready to pay for the costs of your workplace and carry out other costs. Prove your authorities that you are not like that and you can work yourself! Then you have more chances to get remote employment.

Did not work out? Well. This is not your last job. You can always find such a place where you will allow you to work remotely. Does not allow the profession? Change it. Get new skills that will allow you to engage remote work. If you set yourself such a goal, you will follow it, and not just complain about the circumstances, then you will definitely get what you want.

Imagine how good it will be when you do not stand in traffic jams, ride in public transport, listen to colleagues conversations and sit in the office from call to call.

Principle 5 - Minimize the number of stress at work

The smaller you get stress, the less you are taking place - proven fact. Stop participating in intrigues, justice behind your colleagues. Simply feel the work itself. Remember, at work you just earn money. You do your job, and you get your salary for it. Everything, more you should not anyone.

Do not worry about the fact that you can't do something that the chief is not pleased with you that you are signed. The worst thing that may happen - you will be fired, and if you are not on the probationary period, you will be obliged to pay compensation by law. Do not think about a friend, take out all your personal relationships for brackets.

The manual wants to keep employees on an emotional leash, so it is trying to cause any almost sacred attitude towards working functions and to the company in which they work.

If you are thus related to work, since your bosses wants you to treat it, it can cause you a lot of extra experiences and stress. You will reflect on work at night and in the afternoon, thinking only that the company's client is pleased, so that the error does not suddenly be filmed, so that the head did not turn you. This is all unnecessary. Believe to work as a means of making money, and not as a sense of life, the cause of your honor and your sacred duty.

This will help you and experience less stress.

Principle 6 - Improve your holiday quality!

The fact that the level of your fatigue is influenced not only what you do during work, but also what you do outside of it - many forget. To get less tired at work, it is necessary, first of all, it is better to rest. Rest, perhaps, one of the most important factors that defines your fatigue.

Cut the time after work in a calm, home environment. Read, roll in bed. Make lightweight walks, cycling or jogging. It will help relieve fatigue and relax.

Avoid public seats After work, because you have spent the whole day in such a place! Relax from people and from noise. Relax from information! All day your brain has only been practicing data processing. Get rid of it from this work, at least in the evening. No need to sit at the monitor and read the entire evening to read the Internet. This will only lead to greater fatigue!

Try at least one day to devote a full-fledged stay, and not shopping rides or to relatives. If you have a cottage - wonderful. Cut the time in nature and in silence. Remember, noisy parties, a large number of Alcohol is not a full-fledged holiday. Alcohol, only pulls out of you the strength that you need at work!

If you follow these tips, notice how much it has become easier to work and how much better you feel at the end of the working day! Yesterday, I spent the whole evening after work at home. Before Sno, I lay in bed and listened to calm music and now, on Friday, I feel myself full of powerDespite the fact that the end of the working week and the strength remains less ...

What you can not say about other days this week. I was preparing for vacation and went shopping after work, buying tourist equipment. It strongly pulled me out that it was very bad for my tone the next day. It was much harder to work and write articles and I was very tired.

Principle 6 - Do not delay at work!

This, I think, obviously, but still, this item will not be superfluous. Remember, you have the right to 9 hour duration of the working day, (along with lunch) and nothing can make you work overtime, also for free! Free processing is the exploitation of employees by the authorities, which speculates on the human sense of responsibility (I wrote about this in the article). Work for 8 hours every day, except weekends, this is not at all very little, not to mention to work over this time.

Therefore, spare your health and at the end of the working day get up and go. It is your right. If you don't have time for something, although it worked it regularly, this is the problem of a company that scored little employees and gave them too much work, not yours.

Principle 7 - Drink Less Tea and Coffee

Whatever paradoxically sounds, but caffeine contained in tea and coffee increases fatigue and sucks forces from you. In more detail about this I wrote in the article. The more you drink coffee, the stronger you are tired and the more significant the efficiency of your work is reduced.

The absence or small amount of caffeine at work helps evenly distribute forces throughout the day. But if you consume many caffeine in the composition of different drinks, then after a tide of cheerfulness, a period of uncertainty is quite natural. The tone that you get from the cup of coffee does not appear from nowhere.

If you can not do anything without a cup of coffee, then this suggests. If you get rid of it, you will stop in caffeine to need at all.

Principle 8 - Strengthen the body

Than in a better physical form you are, the more energy and strength you have and the less you are tired. Engage in sports, throw bad habits, eat healthy food, pour, meditate. All this will help you always be in a tone and get less stress.

This is the last advice, but one of the most important! Please do not regret your care for yourself and your health!

Final words

As I spoke at the beginning of the article, office work, in any case, tedious, whatever you do. In my opinion, the time that stands out on the weekend and vacation is not able to meet the need for a person in a full-fledged vacation. And given the way of life that many people lead: smoke, drink, lead a sedentary lifestyle, are delayed at work and normally do not rest even during the holidays, it can be said that many people do not know a full holiday.

In any case, you will be tired.

Remember, office work in front of the monitor, next to unauthorized people Before the pension is not the only life alternative. You can organize your life so as to relax more, less a monotonous, senseless and unloved work, spend more time at home, with loved ones and children, instead of seeing them only on weekends.

How I like to talk, everything is in your hands.

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Even the most beloved job, which you are willing to do 24 hours a day and even for free, tedious. And fatigue from your beloved work is the most dangerous. The brain is completely immersed in the task and hard wants to take the fact that it is time to relax while the body falls asleep on the go, hurts every first angle or door jamb. For some reason, it is considered that the person who stands all day on his feet is most tired or physical labor. But also sitting in the office, and creative searches, and even the housewife day can end the fall on the sofa without legs. We tell how not to fall to sleep in clothes after the working day.

Rule 1. Start in the evening

No seriously. Go to the shower, dry your hair so that in the morning does not pacify the nest on your head. If you take a job with you, collect a container in advance and put it in the refrigerator. And go to sleep on time.

Rule 2. Focus

The brain is tired of multitasking, but relaxes from changing activities. When you are engaged in routine work, finish coffee, reply to customers on the phone and free hand add a message to a friend, then nothing of this you will not do well. Try to turn off all distracting alerts, boot the timer and keep one thing at least half an hour. If you were distracted by messages in social networks - rearrange the timer for another half an hour ahead. The time came out, you did everything - well done, go outside to disperse and breathe fresh air. The main rule during the break is not to do anything related to work.

Vitaly Prikhodko

entrepreneur

"I do not have time to do everything, so I hardly have a special. Helps planning consisting of the following lists:

"Causes" - write everything there;

"Affairs for a week" - we transfer there on Sunday from the list "Cause" what you need to do in the week;

"Cases for the day" - we carry in the evening from the list of "business for a week" what you need to do next day.

In fact, there are still things for a month, but I can't start using systemically.

There are still separate lists:

Stonosos - what is tied to time. A single list lives kicks me or someone. For example, to check every day, whether the OKVED appeared or to kick Kirill for procurement, because he promised to make one thing on a long weekend, but did not specify when it was.

Cairos - what is tied to the circumstance or place. For example, buy a heater if the office is a dubak two days in a row. Pick up the register list by the register when I am in the tax. Especially behind the sheet in the tax I will not go, this circumstance makes the task of Cairos.

I am motivated by the fact that my obligations are iron discipline: you need to pay the salary 5 and 20, rental - no later than 1 day of the month, and insurance premiums are no later than 15 following the reporting. "

Rule 3. Do not postpone

The deadline for delivery in a week, and the first five days you do not take any steps, and on the sixth rush to the task with your head. Perhaps you will do everything, but compete your nerves. The awareness of what you overpowed your laziness, sat down and did, much more pleasant than the project's delivery five minutes before Deedlin. Decoration for the evening - also a cunning thing. It is better to make all the difficult work in the morning on a fresh head, because in the evening it will definitely want to relax.

Rule 4. Less coffee

Self-pressure and primary effect say that caffeine is burtered and removes fatigue. A person who works all night, stretches for coffee on the machine, because it is confident that his forces will have forces, the mood will improve, fatigue will take place. But these effects are illusory. Caffeine does not solve the problem of fatigurity. Hundreds of examples should appear here, as you drank coffee and immediately activated, but what happened in fact: the body and after a cup of coffee remained tired, only the reaction and reflexes were temporarily aggravated, which after some time dropped to a lower level, than coffee. False feeling of cheerfulness sucks even more strength.

Anna Pikulina

correspondent TV channel "Seym"

"You need to love very much that you do, then time will work for you. Every day I leave for news, I do programs and lead an "emergency call." From time to time I spend classes at the Television School "TVESKO" and engage in dancing. Weekdays and weekends (I do not have last) are painted literally to minutes. The list of cases is always in order "from the momentary urgent" to "not very important." I have dozens of notebooks: one for things exclusively workers, the other - for family-household, the third - with the days of birth and important dates. There is just a diary, where everything flies.

There is another moment, and I'm just sure that it works, even though it is very difficult - it is necessary to get up early. Even at the weekend. To keep anywhere anywhere, you can safely have breakfast, think about and streamline plans for a day - and forth. Of course, I can get all day, but then the conscience begins to torment. It happens, on the weekend the whole day I watch the show and knit the napkins with crochet. But it's hard to idle too, begins to eat a worm for a wasted time. With a daily intense rhythm, the body can take such long-term stops as stress and bell that something went wrong. "

Rule 5. Head relax

Wock home on Friday evening to change clothes and go with friends in a bar or to the club celebrate the end of the working week - good, but not the best idea. Conduct at least an hour alone with you in a quiet place. Stroll through the park after work, go on a bike or just read. The only thing for exactly should not be done is to stay at home for the monitor and serfhen the Internet. Give the brain to relax from people, noise and infinite information.

Elena Martynova

psychologist, Psychotherapist, Candidate of Psychological Sciences, Director of Higher School of Psychological Counseling

"Open the theory of flow open by positive psychologists, that is, deep immersion, enthusiastic activity, the fullness of her work, believes that a person is able to enjoy his work. For this there are several rules. The state of enthusiasm occurs in two cases: or if you decide the task that is more complicated by the previous one, or in the process of solving the problem you need more complex skills than those that you have. For example, you know how to knit only scarves. In order to get into the stream state, you need to either knit some more complex model, for example, a sweater. Or tie a scarf with some more complex pattern or some new way, for example, using your own hands instead of spice.

If a person performs the same task day after day, not complicating it, he becomes boring, and he quickly gets tired. If he does not have the necessary level of development of skills to perform any task, then due to a strong alarm, it may not start work at all. This fear will hurt and the task and self-assessment of man.

Put yourself more complex tasks than those that you solved before, or complicate your own solutions. Even if you do the same thing every day, you can always come up with something for complicating your own activities. On the Internet there are many rollers about how the people of the most common professions do: the cooks are deftly juggling knives, the gardeners instantly lead to the order of overgrown bushes and trees, drivers of long-turns in two turns of the steering wheel unfolding at the most narrow intersections. Be creative: Think how you can complicate the tasks that decide and act! Even if you get tired in the process of mastering the complicated technique, the strength of your satisfaction will be so great that fatigue will be pleasant, not destructive.

Change the activity regularly. The best rest is a change of activity. And it proves numerous psychological experiments. A person holds attention to something alone for 15 minutes, attention works as if by itself. And after 15 minutes, the focus of excitement in the brain goes out, and you need to either make efforts to keep attention, or it switches to something new. Arbitrary retention requires efforts from which we are tired. Remember how fatigue fell, after you forced yourself to understand something complicated. Almost every person is familiar with these volitional and cognitive efforts that people are applied in such cases. Good teachers know about it, so in their lessons every 15 minutes they change the activities of the child. That children write, they read, then solve the tasks, they are playing, they are told, then consider. If the focus of our attention switches every 15 minutes, we do not feel fatigue. Of course, this does not mean that during operation it is necessary every 15 minutes to look out the window, run to drink tea or go to smoke. Switching focus of attention can be inside the work itself: think about something related, return to something passed, to plan the future, put a new goal, look at the task on the other side.

Foreign scientists argue that tiredness does not exist at all that it is a deception of the brain. Indeed, when we are tired, we do not hurt anything, rather, we feel without power, without energy. It turns out that there are special molecules in our body that are tracking which level of overload we test. Their main task is to prevent the brain on time that overload is coming. Having received these signals, the brain, in turn, sends an order internal organs: "Attention! Attention! Stop work! You need to rest! Body take the position lying! Hands and legs immediately stop moving! ". This feeling we perceive as fatigue. In fact, we simply exhausted the usual limit of activity. But if gradually increase its level, then the feeling of fatigue will come all later and later. "

Today, the so-called chronic fatigue syndrome appeared. It is worth a huge amount of stress, and the lack of physical activity, and the wrong diet, the abuse of sugar, caffeine, alcohol, fats, etc. Doctors and psychologists believe that chronic fatigue syndrome is treated primarily by changing the lifestyle. And in order to get less tired of work, learn how to turn on to it as much as possible, look for a creative component in it, complicate your own tasks and skills, constantly move from one activity to another. And then the feeling of fatigue will not be filled with your feet, but will begin to bring pleasant satisfaction from the case done.

Applications that will help plan affairs

Timettrack.io.

A simple and convenient application that helps you understand why you do not have any time. It is enough to make several clicks a day to designate your activity, and the application will calculate what time you started doing nonsense. Assistant to those who want to have time and immediately.

Any .do

A simple application with a slight and understandable interface that will help plan tasks for the day. All tasks are divided into points "Today", "Tomorrow", "the upcoming" and "ever". Completed cases can be shown immediately. To work, you will have to register, but it is not necessary to confirm the registration through the mail and re-enter data.

Clear

Easy and clear scheduler for office work and current plans. Tasks are added quickly, you do not need to bother with categories or tags, it is easy to remove or raise them into the top. Clear is a replacement by notebooks or printed beautiful planners for a day with a list of current affairs.

1) . After each hour of work, you need to take breaks of 10 or 15 minutes. The lunch break needs to leave the office. After all, the break itself does not mean that you need to sit, stupidly staring into the wall. It has been proven that the rest is a change of activity. If you do not even have the opportunity to move away from your workplace, stand up, then stretch, make some exercise.

2). At the end of the working day, highlight 10 or 15 minutes of your time to schedule cases the next day. It happened, you come to work, and you do not know what it is necessary to grab. And the list will help get rid of chaos in the head.

Cases need to be performed first important, then not very. The ideal option will be done by cases that occupy ideally from 5 to 7 minutes, and then perform all the others.

Overwork syndrome is familiar to every person. This is a bad workplace organization, monotony, long-term work without short respite and recreation, these factors cause overwork.

Overwork syndromes:

Irritability
- drowsiness
- Apathy
- Bad state of health
- Muscle pain
- GENERAL WEIGHT.

How to remove fatigue at work?

You need to plan your work activity to avoid these symptoms. Pay attention to your own position, on the noise level around, on the state of the workplace. If you dine at the computer, do not break, sit on an uncomfortable chair, do not be surprised that you have problems with your back.

In the second half of the working day, the decline in working activity begins. But energy can be restored if stimulate blood circulation in the legs. At the feet of the legs there are biologically active points that are responsible for organs. You can spend a small foot massage. Take an empty bottle, and ride it on the floor for 5 or 7 minutes. This exercise will add to you energy, and adds forces. Another way will be a compact simulator, it will help to recover during the working day. There is such an expression as a "vacation paradox" time on vacation, according to subjective perception, flies as one day, and then in memories, there is a retrospective saturated with bright events.

How can I restore your strength?

Alternate classes. If your work requires great mental tension, it is useful to make small physical exertion. It can be a long walk, housework, sport. Meet friends, go to the theater, in the cinema, just take a walk in the park. New impressions will improve your mood and help to cope with fatigue.

Any rest, if active, increases the resistance of the body. But when not enough physical activity, this leads to different problems, including overwork. When there is no time, work out at least 10 minutes on the exercise bike.

Provide a healthy normal sleep. Look to bed, expect to sleep 8, and ideally it would be good for 10 hours of sleep. Look, if you have a convenient mattress, if the neck does not count on this pillow. Comfortable sleep affects the quality of life, including mood and health.

If you have a periodic reduced blood pressurewhich is known as hypotension on nervous soilThis may be the cause of very strong fatigue. If you are experiencing dizziness, when you are on your feet for a long time or when you take a hot shower, pass the survey on the hypotension on the nervous soil. Refuse cigarettes and alcohol. Bad habits We bring only temporary relief. You need to help the body cope with fatigue.

Take warm baths. The water temperature should be 37 or 38 degrees, the duration of the procedure is 20 or 25 minutes. Bath should be taken 1.5 hours after meals or before meals. Specialists say they should not take baths every day. In the old days they said that the magnitude of the pupils, speaks of the life force of a person, if they are widely disclosed, then the body is full of strength, and if pupils decrease, it happens when the energy leaves him, it may be during severe illness to the old age.

How to get rid of fatigue with nutrition

If people ask a question: "Are you tired?" For the most part, people will answer: "Yes." We live at such a time when a very high life rhythm. And who does not get tired if the whole day works, and in the evening the games and classes with children are waiting for him, they will wait for other households, and so I want to find time for rest, and for your favorite business. Our mood and mental condition strongly affect the amount of energy that is assigned to us on the day. As true, both that if the level of life energy is close to zero, then the mood can not be good.

How to get rid of constant fatigue? Full sleep, diet, which includes products to increase vitality.

Funds from fatigue

1. Proper to use caffeine

If skillfully and correctly use caffeine, it will become a good tired agent. Caffeine begins to act in 15 minutes, after he got into the body, and then for another 6 o'clock he provides his action. If caffeine enters your body separately from food, then you will feel a strong tide of strength, but after a short time, fatigue with a new force will fall on you. This happens with people who are sensitive to caffeine. But I would like to avoid caffeine side effects.

Council. Most people have a maximum efficiency in the morning, and after 13.00 it decreases and accumulates fatigue. This is the most suitable time to recharging. If at this time at 13.00 or at 14.00 take a small dose of caffeine, then it will not affect the night's sleep, and in the subsequent working time Give the necessary energy. Drink strong green or black tea. In black caffeine tea is significantly less than in green tea. It is not worth drinking coffee to produce caffeine, because besides its positive impact, it will also have a negative impact on the body.

2. Do not skip meals

Know that every meal is needed by the body to provide an organism. vital energy. This is especially true of breakfast. Breakfast should not contain food, which causes drowsiness: Most vegetables, rice, beans, pasta, potatoes. Often insomnia is the cause of chronic fatigue, which is provoked by food, which we use for dinner. For breakfast, you need to eat food rich fiber and consume at least 5 grams of protein.

3. Do not forget about the protein

Carbohydrates cause drowsiness, calm, feeling of comfort. Proteins betray the body of vigor. The protein intake contributes to the release of tyrosine, which increases mental activity.

4. You should regulate the number of food consumed

If possible, do not eat refined carbohydrates in food (this is most of the semi-finished products, cereals, flour and sweet), do not overeat. After the use of refined carbohydrates, they cause a person a feeling of lethargy, do not provide real saturation, and make us eat more, and in other words, to overeat. Then in the area of \u200b\u200bthe abdomen, blood circulation is increasing in order to provide additional assistance in the digestion process, as a result, less oxygen comes into the brain.

Council.It is necessary to eat 3 times a day, and do 2 light snacks. If you distribute the power throughout the day, it will be an excellent facility from fatigue.

How can you get rid of fatigue after the working day? Fatigue can be reduced due to the correct and regular nutrition. Avoid heavy oily food, eat fresh fruits and vegetables, forget about the exhausting diets. Eat products that contain complex carbohydrates and starch. To maintain the tone, take the egg shell without a film and move it into the powder, paint the lemon juice and take 1 spoon per day. After eating, drink beet juice, and during the day salted and calcium water.

After a pleasant and warm bath, sow a bit in silence and alone, think about something pleasant, focus on myself 10 or 15 minutes. Then you can relax well and remove fatigue.

Do not postpone your affairs in a long box. We are so arranged to consciousness that any unresolved problem prevents us from living 24 hours a day, is in our subconscious and naturally also takes strength. Listen to these tips, and then you get rid of fatigue.

There are statistics that about 20 million people suffer from chronic fatigue syndrome (abbreviated CHU) on the planet. Moreover, so far, scientists continue to study the disease and argue, whether to count with viral infection, whether a kind of genetic pathology (at least seven different genetic variants of CHU) were found, it is not necessary to panic, suspecting his symptoms. According to the observations of British scientists, in four cases of five chronic fatigue syndrome, which is suspected of patients, actually turns out to be false. And in the fact that they are subject to apathy, increased fatigue, lethargy, drowsiness, the so-called "electronic fatigue" is to blame.

It is worth stop spending free time In Facebook, on the forums and just for Internet surfing - and well-being improved. Council of doctors: at least 2-3 hours before sleep. Turn off everything. electronic devices, and at least one day off to declare free from the Internet (best of all spend it in nature).

2. Do you need to urgently cheer up? Take a shower!

Best is cool or contrast, it can be taken in the morning, and in the early evening, if you are waiting for a saturated program. But in no case before bedtime - otherwise the insomnia is provided to you, but on awakening - and a rhetorical question: "How to remove fatigue?"

3. Enter power points

Reflexotherapy is a great way to quickly remove fatigue, it will also help the famous shiat massage, restoring energy movement, and his "relative" - \u200b\u200bAmma massage, which especially love Japanese businessmen to relieve fatigue after work, and Thai foot massage. The simplest invigorating self-massage can be done, massaging points on both sides of the nail Lodge of the Misinuary, near the nail hole (on both hands, for 2-3 minutes, pressing on the points with a large or index finger). Any anti-stress massage will be useful, preferably with elements of acupuncture.

4. Take Polyvitamins

The feeling of constant fatigue and weakness can be caused by both vitamin-mineral "starvation", especially if we are talking about the lack of vitamins A, group vitamins B and E, iron, iodine, zinc, selenium and magnesium. And also, according to scientists, those people are tired faster, in the diet of which the protein lacks! So be careful with strict diets.

Alexey Kovalkov

nutritionist, leading programs "Food according to the rules and without", "Family Size"

Vitamins and minerals participate in the assimilation of other nutrients and regulating all vital functions of the body. Sleep disorders, nervousness, depression and irritability can be signs of lack of vitamins of group V. Muscular weakness - a sign of lack of vitamin A.

5. Drink Cocoa and Eat Black Chocolate

Cocoa beans are an excellent source of tryptophan amino acids necessary for us for the synthesis of serotonin: when it is a shortage of this "hormone of happiness", fatigue and depression quickly rolls, deteriorates. Theobromine is present in Cocoa Bobah, an analogue of caffeine with invigorating action, and chocolate also contains glucose necessary for the energy feeding of our organism. And scientists from medical school Hull York Medical School even believe that chocolate can become good help In the fight against chronic fatigue syndrome: at volunteers who took part in the study and three times a day of the 15-gram piece of black chocolate, a significant improvement in well-being was mentioned.

6. Control insulin production

Keep in mind that sweets eaten on an empty stomach can only cause a temporary tide with the subsequent strongest fatigue and weakness rolling in 20-30 minutes. A sharp rise in blood sugar level causes active insulin production, carbohydrates are quickly absorbed - and then the level of sugar drops sharply, and with it and our forces are falling. Therefore, prefer slowly absorbed carbohydrates!

7. Do not ray the body

Live in accordance with its biorhythms. If the organization for recovery is required 8-9 hours - do not raise it, do not save on a dream. In case of chronic inappropriate, the feeling of fatigue inevitably. In addition, most of us biorhythms are arranged so that periods of mental and physical activity alternate with short periods of "recession", coming every 1.5-2 hours, precisely at these moments and rolling fatigue. Do not resist: This is a leisure signal, take a break, stroll or drink tea.

8. Do not suppress the yawn!

If you want to yawn - yawn. This is useful! According to many scientists, the yawn helps the body to remove the internal stress and "shaken" fatigue. For example, psychologists from University of New York University in Albany (State University of New York At Albany) We are confident that sowing occurs when a natural "function" of self-forming of brain cells is included in the body: the influx of blood, oxygen and colder air improves its cells.

9. Breathe full of breasts and more in nature.

Very often to cope with fatigue fails due to the fact that the brain cells suffer from lack of oxygen. It is especially difficult to residents of large megalopolises experiencing constant oxidant stress. And if the person also smokes - due to the constant narrowing of the vessels and the deterioration of blood supply to the tissues, the problem of oxygen starvation is aggravated. It is not by chance that many doctors believe that asthenia (from Greek. Astheneia - weakness, powerlessness) - stable, almost constant weakness, not passing even after a long rest - a constant satellite smokers.

10. Go to fitness

... Swim in the pool, engage in jogging, run in the mornings ... in the morning or in the evening, the main thing is to force yourself: after a moderate sports load, fatigue will be felt much smaller, and the production of cortisol stress hormones will be reduced. If you completely fall without forces - go to yoga, stretching, Callanetics and other relaxing and slow fitness. As scientists proved from Royal College of London (King "S College London), With chronic fatigue syndrome, the active lifestyle and fitness help to significantly weaken the severity of symptoms. In addition, very often even in absolutely healthy people The feeling of fatigue and breakdown occurs due to the income of the cardiovascular system. So long live moderate cardion loads that strengthen this system! But it's not worth doing sports to exhaustion: the heart does not endure from this, and if you fall in the evening without strength, there can be no speech about any morning cheerfulness!

Chronic fatigue syndrome is not only in workaholics. And in general, with ordinary fatigue, this phenomenon is not connected.

Expert - Doctor psychological Sciences Vera Losev.

Doctors are looking for immunological, infectious, neurological causes of chronic fatigue syndrome - and they do not find anything. In the meantime, psychologists offer their theory: to blame for this disease, the peculiarities of responding to the stress of people living in crowded information space.

Tired of idleness?

A condition similar to chronic fatigue syndrome occurs when the body is disturbed between incentives sent by the external environment, and our reaction to them. Why signs of chronic fatigue often feel housewives or people with monotonous, monotonous work, and just loafers, ready to lie on the couch without anything? Because stimulation nervous system They are not enough.

Stress in moderate quantity is good for health - it allows the body to mobilize, collect internal forces to be ready to respond correctly to the "promise" from external world And ensure protection.

When these stimuli is not enough, the settings begin to "be knocked out". Looking like it happens when stimulation is too active. Examples of too active stimulation are present everywhere and literally cultivated by society. Thus, chronic fatigue syndrome becomes a programmed disease.

1 problem: excellent syndrome

The first way to death is the desire for excellence, which in every possible way is heated by advertising, film industry, popular literature. It is argued that literally everyone can and should achieve wealth, fame, to be successful in terms of society, cause admiration for others. Moreover, all this in each of us already exists, and we show these wonderful qualities or not - it depends only on us. Man trying to overcome high barriers, often puts yourself unbearable tasks. For example, he can be a successful manager or a successful actor, but at the same time he is forced to do something, for example, a personal life, old friends, raising children. And first of all - spiritual harmony, because to be all the time in the "Top" never managed to never anyone. Even the greatest experienced periods of decline. By itself, the position that everything needs to be done to the maximum or not to do at all, leads to a nervous breakdown.

ANTIDOTE. It is very important to forgive themselves in difficult times, allow small weaknesses, and not to continue to rush to the finish line in the whole spirit. Love yourself, and not your imaginary image - do not forget that you are real and unique as a person, but not at all are the fruit of someone's imagination.

2 Problem: Envy

This feeling often leads to a tremendous loss of energy. After all, envy is a destructive feeling, a real generator of complexes and ill-advantage.

ANTIDOTE. Envy is practically not treated. If you suffer seriously, it's bad. Try to switch to more positive feelings - admiration for the outn by nature, a loved one, art. Remember that even at the very successful man There is a reason to envy someone who is above it.

3 Problem: Insecurity

Another way to spend energy in vain - always focus on your opinion about yourself. At the same time, the lion's share of activity goes to respond to the expression of individuals, words, alleged thoughts and feelings of colleagues, friends, relatives. The basis of this complex is insecurity, the constant desire for approval.

ANTIDOTE. Understand, usually people are not so worse than your success and failures. They are concentrated on themselves, and your activity passes, as a rule, along the edge of their consciousness. Usually they easily forget what once said about you, and you are ready to think carelessly abandoned by the word Weeks. So is it worth spending energy so medley?

4 Problem: reluctance to be content with small

Sometimes even such a noble feeling can be given to the leakage of energy as the desire for self-realization. Nowadays, it became fashionable to argue that the possibilities of each person are endless. This is not true. "Jump above head" is obtained only in some, and even then at the expense of the tremendous spending of the soul forces and the loss of that good that was achieved on the previous "step".

ANTIDOTE. Learn to enjoy what you have. Remember that in each victory there is a fraction of defeat, and in every defeat - positive life experience. A person who did not rose on the service staircase can more enjoy freedom, resting from the tension caused by the responsibility, has more chances to preserve health. As Dale Carnegie said, his grandfather-a farmer who did not leave his state, was a lot of happier than the set of chiefs with the liver and the familiar nightmares, whom the great popularizer of psychology met on his way.

5 Problem: Desire to raise straw everywhere

Always affect health and constant desire to protect themselves. In some, this is expressed in an infinite desire for a higher material level, others are in the hobby of various "systems". As a rule, neither the other security guarantee gives, but the strength sucks very quickly.

ANTIDOTE. Remember that everything in life is impossible impossible - the world is always evolving according to its laws, and not in our desire, and his majesty may have to negate all the measures taken by you. So is it worth it so much?

6 Problem: greed

Destroys internal protection and this widespread feeling. We are talking about people who are constantly waiting for them to be deceived, try to calculate that you can give out at a particular enterprise. Such a person is forced to constantly restrain himself, save his strength to "sell" their more expensive.

ANTIDOTE. The rationality of such behavior is apparent. We will never be able to calculate how much and what will "come back" in response to our efforts. It is noticed that more man gives, the more he gets - at least in the form of gratitude, good relationship surrounding, which is a powerful feeding for its internal "tanks."

7 Problem: Life is random

Oddly enough, the leakage of energy provoke and extremely economical spending of this energy. Each activity has five components: Objective - Plan - Execution - Control - internal assessment. If a person owns only some of these components, for example, does not own the goals (they do other things for it) or the assessment is repudits the authorities or relatives, it ultimately accumulates mental tension, which leads to chronic fatigue. Those who have ways to keep all the components in their hands, usually do not get tired: they receive energy feeding from their activity.

ANTIDOTE. Try during the holidays to do not at all on the occupations for which you can have high "marks". Allow yourself in something to be "triple". The main thing is to remove from your usual activity, to verify "your course" with the mental state, in it to look for the main landmarks. And the sources of energy that the world is so rich around, will replenish your reserves and help you forget about chronic fatigue syndrome.