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How to Cope With Tiredness at Work

By Sandy Schroeder

As the year picks up speed, you may find yourself feeling more and more tired at work. You may be exhausted at the end of the day, and tired again the following morning. Finding a balance to get enough rest and let go of stress is crucial.

If you have a demanding job with many deadlines, early hours, night shifts or other pressure points, stress may be ongoing. Recent studies have shown at least a third of today's employees frequently run into stress symptoms.

  • 32 percent of workers feel depressed or sad with uncontrolled stress
  • 33 percent of workers feel stress from nervousness
  • 34 percent of workers have stress headaches

If you are struggling with sleep, and having difficulty staying focused, here are some ways to fight fatigue at work.

Simple Ways to Ease Stress

Take steps to get control of your day. 

Eat regular meals - Have a good breakfast and avoid skipping lunch. Skip franchise foods and eat lots of fruits and vegetables. Also step away from your desk and sit down with friends or co-workers to eat lunch.

Take breaks throughout the day - Mid-morning and mid-afternoons breaks, plus lunch, will help you relax. Also, take a five-minute break for each hour that you sit. Get up for a brief walk or stretch.

Consider additional options - Talk with your boss about working at home one day a week, or a couple afternoons a week. Or you might want to adjust your work hours to start later.

Ease home routines - To ease the stress, you might consider prioritizing your home tasks, delaying non-essentials to free up your time, and give yourself a little breathing room. Make time to relax with your family and friends.

Maintain daily workouts - At the same time, keep up with exercise routines or sports that get you outside and keep you moving. Daily exercise will help keep your spirits up and generate the extra energy that you need.

Get enough rest - Adults need 7 to 9 hours of sleep each night. When sleeplessness takes over, daily tasks become more difficult. Take steps to make sure you get the rest you need.

  • Make your bedroom a sleep retreat
  • Use air filters to screen noise
  • Use black-out drapes to eliminate light
  • Shut off all electronics at least two hours before bedtime
  • Leave the TV, laptops, and phones outside of the bedroom
  • Stop drinking caffeinated drinks by early afternoon
  • Avoid spicy foods, smoking and alcohol right before bedtime
  • Maintain the same bedtime each night, even on weekends

Find ways to release tension - You may find yoga, meditation or hobbies help you relax and regroup.

As you get more rest, and find your balance, keep exercising and staying in touch with your circle of friends and family. When you do the homework to level things out, everything will be much easier. Just keep going and consider seeing your doctor and counselor if stress symptoms to not let up.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Lincoln, Nebr. 

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