Tag Archives: too much stress

Why are you so tired?

Reason's why you're tiredDo you find yourself yawning during the day? (You just yawned, didn’t you?) Would you like to take a nap in the middle of the afternoon? It’s not surprising that we often feel tired.

I know my habits are not the best. I try to do too many things in a single day. I stay up late to watch my favorite shows on DVR. I am stressed and end up getting out of bed early in the morning to get a jump on the day.

Yet, it could be other things that are making us tired. Here are 12 reasons why you might be feeling so fatigued:

You need more sleep
Most of us don’t get enough sleep. We stay up late watching TV, working or surfing the internet on our computer, tablet or smartphone. We get up early to get started on the work day. You should get about 7 to 8 hours of sleep a night. Avoid caffeine and alcohol a few hours before bed. Turn off the TV before bed and make your bedroom an oasis for sleeping.

You’re wired
Research has shown that using computers, tablets and mobile phones right before bed may interfere with your sleep patterns, leading to less time spent in the deeper sleep stages. Keep the gadgets out of your bedroom and stop using them about an hour before bed.

You have too much stress
Normally, your levels of the stress hormone cortisol will run higher in the morning and dip down at night. This pattern helps you keep a normal daily rhythm. Chronic stress can throw that pattern out of whack. If your cortisol levels stay high all day, it will disrupt your sleep. Try to be conscious of your stress level and do what you can to keep yourself at a moderate level.

You’re under-stressed
You may not have realized that being too laid back can also make you feel more tired. Moderate stress stimulates you and helps boost your immune system. Also, having tasks you need to accomplish can motivate you to stay active. If there’s nothing you are looking forward to doing or excited about, it’s much easier to decide that you are tired.

You’re dehydrated
A healthy woman who doesn’t replace just 1.5% of her water weight can experience mood swings and lower energy levels. Make sure you drink plenty of water based on the weather and your workouts.

You need more exercise
Too much time spent being sedentary can make you feel more tired even though you aren’t using as much energy. Think about it: You have a stressful day at work and that amps up your cortisol and blood glucose levels. Then, you spend the evening at your computer or on the couch watching TV. Your body doesn’t have a chance to release that energy and tension. This keeps you in a revved up state at night and disrupts your sleep. You can see that it’s a vicious cycle that keeps you tired.

So, get moving. Just 150 minutes of moderate exercise each week can fight off fatigue and give you more energy. You will also sleep better and feel more rested.

You’re depressed
If you have feelings of exhaustion along with sadness and loss of appetite, you may depressed. You may have lost the pleasure in doing things you used to love. If you have these symptoms, you should talk to a doctor or therapist to help you get back to feeling better.

You have a poor diet
Your eating habits can also contribute to your fatigue. Relying on carbs and sugars to get you through the day can make you feel sluggish. Eating a healthy diet with plenty of fruits, vegetables and lean protein can help you boost your energy levels.

You’re over-caffeinated
Caffeine can help you be more alert and focused in moderate amounts. However, too much caffeine can raise your heart rate and blood pressure, as well as give you the jitters. If you decide to cut back on your caffeine intake, do so gradually. If you stop suddenly, it can cause headaches and even more fatigue.

You take medication
Many medicines can have side effects of making you feel fatigued. Some examples include certain groups of antidepressants and beta-blockers that are used for migraines and high blood pressure. If you notice that you are feeling more fatigued after you start a new medicine, talk to your doctor about alternatives.

You have low iron or B12
If your iron is low, you could have anemia. Your body struggles to function properly to remove wastes from your cells, and you feel worn out. If you’re feeling sluggish, you can ask your doctor for a simple blood test to see if you should take a supplement.

If you have fatigue with forgetfulness, restless legs, and numbness or tingling, you could have a B12 deficiency. You can take supplements to raise your B12 levels.

You have a disorder
Under and over active thyroid can cause fatigue. A blood test can check your level of thyroid stimulating hormone needed for proper thyroid function. If you are draggy with blurred vision and lots of urination, you could have diabetes. Tiredness is also a sign of heart trouble. If exercising makes you feel worse, then you definitely need to see a doctor.

Are you feeling tired after reading this blog? Do you feel like you could have one or more of these problems? I would start with the basics. Take a look at your sleep patterns, diet, exercise routine and stress levels to see if you need to adjust any of them. If you’re still feeling fatigued, it might be a good idea to talk with your doctor.

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Easy relaxation techniques to reduce stress

1121962_meditationThe kitchen faucet is leaking. One of my kids can’t find her P.E. clothes and the school bus is coming. I need to deposit checks, pick up the finished taxes, drop off the dehumidifier to be fixed, and get my gray roots touched up sometime. Oh, and get a little work done, too.

This is just a sample list of the types of things we all deal with on daily basis. Some stress is good for us. It helps us stay motivated to get things done, and it keeps our minds focused and active. On the other hand, too much stress can be harmful to our physical and mental health.

How can you find the right balance between a little bit of good stress and too much stress? If your hectic lifestyle is getting to you, here are a few relaxation techniques that can bring you back into balance – quickly and easily:

Meditate
When you think of meditation, you may picture twisting your legs into the lotus position, holding your hands up and repeating, “Ohmmm.” However, any repetitive action can act as meditation and help you relax. For instance, walking, swimming, painting and crocheting can help you focus on the moment and find calmness.

The idea is to quiet your mind and let your thoughts slow down. If you start feeling overwhelmed, you can also find a quiet, comfortable place to sit. You can focus on an external point, such as a photo or an object, or you can focus internally on an imaginary scene or a calming phrase. Concentrate on your point of focus and push out all the thoughts that are causing stress. You may get distracted and start stressing again. Simply push it aside and go back to your point of focus until you feel more relaxed.

When you meditate, you are giving your mind a rest from thinking and that constant stream of chatter  running through your head. You can let the negative thoughts go and move on.

Visualize yourself relaxed
This technique is called guided imagery or visualization. You focus on pleasant images to replace your negative thoughts or feelings so that you can relax. I live in landlocked southern Illinois, but I love to go to the beach. I like to picture myself sitting in my beach chair, the waves lapping at my toes, a warm wind ruffling my hair, and the sound of waves crashing rhythmically on the shore. Ah, I feel better already!

Breathe deeply
Deep breathing, also known as diaphragmatic breathing, can help you reverse stress by calming your breathing. To practice deep breathing, follow these steps:

  • Inhale slowly and deeply through your nose, pushing your abdomen out as far as possible
  • Let your shoulders and neck muscles relax
  • Begin to exhale slowly and comfortably
  • Focus on feeling relaxed and calm
  • Repeat bullets 1 through 4 up to 5 times

Relax your muscles
When you are feeling stressed, you may find your body becomes more tense. I find that I tense up my neck, shoulders and jaw which can lead to a tension headache. With practice, you can learn progressive muscle relaxation to relax your muscles when you find yourself tensing up. Find a place where you can sit comfortable or even lie down. You may want to start with a few minutes of deep breathing to help you begin to relax.

Then, focus your attention on your right foot. Slowly tighten up the muscles in your right foot squeezing as tightly as you can. Hold it for a count of 10. Relax your foot and feel the tension flowing away as you let your foot go limp. After a moment, focus on your left foot and follow the same process. You can move slowly up your entire body, contracting and relaxing muscles as you go.

It takes some practice but feels great when you get the hang of it. I also use the technique to quickly release the tension I may be holding in a specific area, such as my neck, jaw, shoulders or back.

Think positively
If you find yourself stressed out about a situation and focusing on the possible negative outcomes, take a mental step back. Engage your mind in positive thinking. It can be very powerful! Start by envisioning something that triggers positive feelings in you. You can envision your spouse, your child (or children), a favorite vacation spot or your pet.

Thinking about these things that make you happy will help you slow your breathing, relax and put a smile on your face. With these feelings of relaxation and peace, you will be able to consider the stressful situation from a new perspective. You will most likely find it less overwhelming and more manageable.

Share some love
One of the quickest ways to feel more calm and relaxed is to cuddle with a loved one. Hug your spouse or partner for no reason. Snuggle up with a child and let the child take the conversation where ever it will go. Or, spend time with your pet. Playing fetch with your dog or petting your cat can provide instant relaxation. A side benefit of spending time with those you love is that you also recognize and appreciate the good things in your life.

Take a musical trip
Music can calm your heartbeat and soothe your soul. You may like to have classical, jazz or opera playing softly in the background to help reduce your stress. Or, you may like to crank up some pop or rock and roll to get out your frustrations and dance to the beat. Turn up the radio in your car and sing along. You may get some funny looks from other drivers, but you will most likely feel more relaxed. No matter how you like your music, it can take your mind off your worries so that you can decompress and enjoy the moment.

Drink a cup of tea
I drink a giant cup of coffee to help me get going in the morning. However, coffee can raise the levels of the stress hormone cortisol. I switch to drinking water after my morning coffee, but I also like to have a cup of hot tea in the afternoon or evening. Green tea offers many health benefits, including fight cancer and heart disease, lowering cholesterol, burning fat for weight loss, preventing diabetes and stroke, and staving off dementia. Chamomile tea is great for calming the mind and reducing stress. Some research has shown that black tea may help lower levels of cortisol when you drink it on a regular basis.

The next time you feel stressed, try a few of these techniques and see what works for you. If you practice them regularly, you will be able to confront that stressed out feeling immediately. You can take control of stress instead of letting it control you.

Do you have techniques you use to help reduce your stress level? Tell us about them!