Do you feel exhausted, sluggish or distracted at work?
It could be fatigue.
Fatigue is one of the most prevalent and costly issues affecting the modern workforce, impacting productivity, safety, health, and morale.
But what is fatigue, what causes it, and how can you prevent or reduce it?
In this article, we will answer these questions and provide you with some evidence-based and practical strategies to manage fatigue in the workplace, drawing from our extensive experience and expertise in occupational rehabilitation and wellbeing.
What causes fatigue and how we experience it
Fatigue is feeling tired, weary, or lethargic due to mental or physical exertion, lack of sleep, or prolonged stress. Fatigue can be acute or chronic, depending on the duration and severity of the factors that contribute to it.
Some of the common causes of fatigue include:
- Insufficient or poor-quality sleep
- Long work hours, shift work or irregular work schedules
- Excessive workload
- Time pressure
- Inadequate breaks (weekends, annual leave)
- Lack of home-work boundaries
- Lack of resources
- Poor diet or nutrition
- Intense physical activity or exercise
Fatigue can affect us in different ways, depending on the individual and the situation. Some of the common signs and symptoms of fatigue include:
- Impaired cognitive function
- Inability to concentrate or make decisions
- Poor memory
- Lack of motivation
- Decreased interest and motivation to engage in activities that were previously enjoyable
- Headaches
- Decreased immunity
- More frequent illness
- Prolonged recovery from illness
- Muscle aches, joint pain
To illustrate how fatigue can affect an employee, let's consider the example of Jane, a customer service representative.
Jane has been working long hours, often doing overtime, to meet the increased demand for her service. She also has to deal with difficult and angry customers, which adds to her stress level. Jane finds it hard to fall asleep at night, as she keeps thinking about her work and worries about the next day. She wakes up feeling tired and groggy and struggles to get ready for work. She feels like she has no energy or enthusiasm to face another day of work. She has difficulty focusing on her tasks and makes more mistakes and errors. She also becomes more irritable and impatient with her colleagues and customers, and feels less satisfied with her job. She feels like she is trapped in a cycle of stress and fatigue, and does not know how to break out of it.
Jane's case is an example of how chronic stress can lead to fatigue and affect an employee's wellbeing and performance. However, stress is not always negative and can sometimes have beneficial effects. In the next section, we will explore the different types of stress and how they relate to fatigue and burnout.
Stress, fatigue and burnout
Stress can be a major contributor to fatigue, as it depletes our energy and resources. Stress can also affect our sleep quality, mood, concentration, and immune system, making us more vulnerable to illness and injury.
However, not all stress is bad. Stress can also have positive effects, such as motivating us to perform and achieve our goals. When we feel that we have the skills, abilities, and support to cope with the demands we face, we can experience an optimal level of stress that helps us grow and adapt. This type of positive stress is called eustress.
The problem arises when we experience too much stress for too long, without enough recovery time. This can lead to burnout, which is a state of physical, mental, and emotional exhaustion caused by chronic or long-term distress. Burnout can result from a combination of personal and workplace factors, such as high workload, low control, lack of recognition, poor communication, role conflict, or mismatched values.
How to prevent and manage fatigue in the workplace
The best way to prevent and manage fatigue in the workplace is to adopt a holistic approach that addresses the factors that cause and exacerbate fatigue, as well as the strategies that can help you cope and recover from fatigue.
Here are some of the top strategies for managing fatigue in the workplace:
Sleep hygiene
Sleep hygiene is the term used to describe the habits and practices that promote good-quality and adequate sleep. Sleep is an important part of your daily routine. Quality sleep – and getting enough of it at the right time is as essential to survival as food and water. Without sleep you cannot form or maintain the pathways in your brain that let you learn and create new memories, and it is harder to concentrate and respond quickly.
Our creativity, ingenuity, confidence, leadership, and decision making are all enhanced by adequate sleep. Sleep deprivation negatively affects our higher cognitive performance and our mental health including feelings of helplessness and loneliness. Poor sleep is associated with higher levels of stress, increased heart disease and diabetes.
There are two types of sleep: Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM).
Type 1: Non-Rapid Eye Movement (NREM)
NREM occurs for approximately 75% of each sleeping period and encompasses various mental and physical processes divided into four stages:
Stage 1 – light sleep, the stage between being awake and being asleep
Stage 2 – the onset of sleep, we disengage from our surroundings, body temperature drops, breathing and HR become regular
Stage 3 & 4 – the deepest, most restorative sleep, blood pressure drops, breathing slows, muscles relax and receive increased blood supply, tissue growth and repair occurs, hormones are released.
Type 2: Rapid Eye Movement (REM)
REM sleep is the stage of sleep when the brain is highly active and we experience vivid dreams. It makes up about 25% of our total sleep time and usually occurs in cycles of 90 to 120 minutes. During REM sleep, the following changes happen in our body:
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- Our eyes move rapidly under the eyelids as we dream
- Our muscles relax and our body becomes immobile to prevent us from acting out our dreams
- Our breathing becomes irregular, heart rate is elevated, and there’s increased brain activity
REM sleep is important for our mental and emotional health, as it helps us process and consolidate information, enhance our memory and learning, and regulate our mood and emotions. It also provides energy to the brain and body to support our daytime performance.
How to improve sleep hygiene habits
- Expose yourself to natural light for 10 to 20 minutes without sunglasses when you wake up. This helps to align your body clock with the day-night cycle and boost your cortisol levels in the morning.
- Develop a consistent bedtime routine that helps you wind down and relax before sleep. This could include reading a book, listening to soothing music, or meditating.
- Reduce the amount and intensity of light in your bedroom. Avoid using screens such as TV, computer, or phone at least an hour before bed, as they emit blue light that can interfere with your melatonin production and delay your sleep onset.
- Take a warm bath or shower before bed. This can help you relax and lower your body temperature, which signals your body to prepare for sleep.
- Use white noise or earplugs to block out any disturbing sounds that might disrupt your sleep.
- Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery to calm your mind and body.
- Learn to manage anxiety-provoking and stressful thoughts that might keep you awake. You can write them down in a journal, talk to someone, or use cognitive behavioural strategies to challenge and reframe them.
Nutrition
Nutrition is the term used to describe the food and drinks that we consume and how they affect our health and wellbeing. As a result, the nutrition choices we make can have an impact our energy levels.
Consider these tips when it comes to your nutrition:
- Eating a balanced and varied diet that includes plenty of fruits, vegetables, whole grains, lean proteins, healthy fats, and water
- Avoiding processed, sugary, or fatty foods that can cause energy spikes and crashes
- Eating smaller and more frequent meals throughout the day to maintain blood sugar levels and energy levels
- Avoiding skipping meals or fasting for long periods of time
- Drinking enough water to stay hydrated and avoid dehydration
- Limiting alcohol intake and avoiding drinking alcohol before bed
Exercise
Exercise is not only beneficial for your physical health, but it also enhances your energy levels and can be an effective strategy to manage and prevent fatigue.
Some of the benefits of exercise for your mental health are:
- Exercise releases endorphins and serotonin that improve your mood.
- Exercise also helps your body process cortisol, the hormone that is released when you are stressed.
- Exercise gets you out into the world, helps to reduce feelings of loneliness and isolation, and puts you in touch with other people (connection).
- Exercising regularly can reduce stress and symptoms of mental health conditions such as depression and anxiety.
- It can also aid in recovery from mental health issues.
Exercise tips to help manage fatigue:
- Engaging in moderate to vigorous exercise for at least 150 minutes per week, or as recommended by your doctor
- Choosing activities that you enjoy and that suit your abilities and preferences
- Varying your exercise routine to include aerobic, strength, and flexibility exercises
- Warming up before and cooling down after exercise
- Wearing appropriate clothing and equipment for exercise
- Resting and recovering between exercise sessions
Mindfulness
Mindfulness is the term used to describe the practice of paying attention to the present moment, without judgment or distraction. Mindfulness can help you cope with stress, anxiety, and negative emotions, as well as enhance your energy levels and wellbeing.
Mindfulness tips that could help improve your energy and prevent fatigue:
- Practicing mindfulness meditation for at least 10 minutes per day, or as recommended by your instructor
- Using mindfulness apps, books, or online resources to guide your practice
- Applying mindfulness techniques to your daily activities, such as breathing, eating, walking, or working
- Noticing and acknowledging your thoughts, feelings, and sensations, without judging or reacting to them
- Bringing your attention back to the present moment, whenever you notice that your mind wanders
- Being kind and compassionate to yourself and others
Self-care
Self-care is the term used to describe the actions and behaviours that we do to take care of our physical, mental, emotional, and social needs. Self-care can help you prevent and manage fatigue, as well as improve your happiness and satisfaction.
Some self-care tips include:
- Setting and maintaining healthy boundaries with your work and personal life
- Managing your time and prioritising your tasks effectively
- Asking for help and support when you need it
- Delegating or outsourcing tasks that you can
- Saying no to requests or demands that you cannot or do not want to do
- Taking breaks and vacations to rest and recharge
- Engaging in hobbies and interests that you enjoy and that make you happy
- Connecting and communicating with your family, friends, and colleagues
How to develop a personal fatigue management plan
A personal fatigue management plan serves as a guide to your goals, strategies, and actions for preventing and managing fatigue in the workplace. It can help you identify your fatigue risk factors, monitor your fatigue levels, and implement the strategies that work best for you.
Essential elements to include in a personal fatigue management strategy:
1. Seeking support
2. Establishing boundaries
3. Implementing self-care practices
4. Maintaining a balanced diet and exercise routine
5. Taking breaks for rest
6. Practicing good sleep hygiene
We hope that by reading this article, you have gained a better understanding of fatigue and how to cope with it effectively. Fatigue is a common and serious issue that can affect your work and life, but it can be prevented and managed with the right knowledge and tools. By following the strategies and tips that we have shared, you can improve your sleep, nutrition, exercise, mindfulness, and self-care practices, and develop a personal fatigue management plan that suits your needs and preferences. Remember, you are not alone in your fatigue journey, and there are many resources and support available to help you along the way.
If you think you need more than just self-help strategies to deal with fatigue, you may benefit from professional guidance and support to help you identify and address the underlying causes of your fatigue, as well as develop a tailored and sustainable fatigue management plan that works for you and your organisation. That is where Altius Group can help.
Altius Group is a leading provider of wellbeing solutions that help organisations educate their employees on how to manage fatigue and improve their health and performance. Our team of experts can assess your fatigue risk factors, design and deliver evidence-based interventions, and monitor and evaluate your progress and outcomes. Whether you need individual coaching, group training, or organisational consultancy, we have the right solution for you. Contact us today and find out how we can help you overcome fatigue and achieve your wellbeing goals. 📱 1800 258 487