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Self Care





Apathetic, frustrated, tense and grumpy, unmotivated, exhausted are some of the feelings of fatigue and everyone has had them at sometime or another. Fatigue is an overwhelming sense of tiredness that makes your body feel weak. Fatigue can last 6 weeks or longer. Usually, fatigue is a sign that your body has not been getting enough sleep over a period of several days.

Fatigue can sometimes be traced back to drugs and prescriptions you may be taking. Chief among the over-the- counter causes are pain relievers, cough and cold medicines, antihistamines and allergy remedies, sleeping pills, and motion sickness pills. Too much stress can harm your health.

Self care steps :

Organize your time. Get up a few minutes earlier, so that you won’t have to start your day feeling rushed and tired.

Exercise regularly. You should exercise three to five times a week, for 20 to 30 minutes and move around as much as possible during the day. Also, avoid late-night activities, as they can disrupt your regular sleeping habits and make you tired in the morning.

Get the right amount of sleep. Most people need 6 to 8 hours of sleep each night. Changing yourself on sleep will leave you getting too much sleep will make you feel groggy.Older people who tend to sleep less soundly and younger people with hectic schedules may also need naps during the day.

Breathe deeply and slowly. Shallow, rapid breathing often leads to fatigue because the body gets less Oxygen.

Find your lunch style. Some people function best after eating a lighter lunch, while others need to eat their largest meal of the day at lunch. Avoid high-fat foods, because fats burn off slower than carbohydrates, they will slow you down.

Lose weight. Stick to well-balanced meals and avoid crash diets. When your calorie intake is too restricted, it is very stressful for the body. One of the many symptoms of this type of stress is fatigue.

Quit smoking. Smoking steals some of your body’s oxygen supply, replacing it with useless carbon dioxide. Because nicotine is a stimulant, going through the consequent withdrawal symptoms can cause temporary tiredness.

Drink less caffeine and alcohol. Alcohol is a depressant and will make you feel tired, not boost your energy. Likewise, caffeine will give you a temporary boost of energy, but when the effect wears off, your energy level will drop drastically.

Take a break. Interrupt your workday with periodic breaks.

Watch less TV. If you depend on television to relax, you may find yourself relaxed into a state of lethargy. Try something more stimulating, such as reading or taking a walk.

Find ways to calm yourself.

Signs and Symptoms that needs immediate care :

  • Consistent fatigue lasting longer than 6 weeks with no relief from self-care measures.
  • Suspicion that a new prescription medication is causing fatigue.
  • Fatigue related to a life event that is causing extreme anxiety or depression.
  • Fatigue from lack of sleep.


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