HOW TO RECOGNIZE TIREDNESS AND NOT DEVELOP EXHAUST

In our society, there is an invisible ban on fatigue, a recognition of the need for rest, a pause in work or activity. But rest is not a sign of weakness, but a natural need. It is the state during which a person replenishes his strength. It is necessary.

One of the good reasons for the installations to work 24/7 is still the desire to be useful now, during the war. But sometimes it reaches the point of absurdity, in cases where people forget even about basic needs. Imagine a horse that continuously pulls a cart for 10 days. What will be its productivity at the end of this period? Similarly, a person cannot function effectively for a long time.

Exhaustion, unlike fatigue, is a long-term psychophysiological state that occurs as a result of constant overload, lack of rest, and lack of vitality and energy.

The causes of exhaustion are obvious: overwork (non-stop mode) and lack of rest (sleep, "doing nothing", water, food, meetings with friends, activities).

At the front, combat exhaustion may be felt by a soldier as some kind of pathological condition, although in most cases, time and quality recovery are needed to restore vital balance.

Is it true that fatigue and exhaustion can lead to illness?

Fatigue is a situational state, so just resting is enough. But exhaustion, if you ignore the symptoms, can develop into emotional burnout. This is a syndrome recognized in the International Classification of Diseases, which is a factor in the occurrence of many diseases. Burnout applies not only to professional activities, but also its everyday forms are distinguished due to the effect of chronic stress on a person. For example, in situations when people take care of seriously ill relatives, children, etc.

But many people feel tired and don't pay attention to it. How do you know if it's exhaustion?

Let's be sensitive to ourselves in these difficult times! characteristic features:

– irritability;

– feeling tired;

– desire to close oneself and isolate oneself from work and contacts;

- an increase in the share of negative emotions and a lack of positive ones;

- emotional economy, emotional isolation;

- inattention, problems with memory, thinking, inhibition;

– negative thoughts about oneself regarding reduced working capacity;

- emotional breakdowns;

– alcohol use or other addictions.

To these psychological characteristics can be added somatic complaints (heart problems, blood pressure, stomach pain, which in the early stages is not diagnosed as an illness). In the later stages, physical illnesses can indeed appear (stress moves to a deeper level).

The internal state of "I don't want anything" is a good indicator to start taking more care of yourself. If you notice it, try to accept it, relax, then the necessary strength and desire for action will appear.

What can help with fatigue or exhaustion?

- Ecological regime of stress and rest. If possible, review your schedule, allocate time for rest. Do not take on too much if you feel a lack of strength. Spread out your plans and remove the unimportant ones.

-  Rest should be of high quality. Everyone has their own option: some people prefer concentration, gardening, books, while others prefer an active option: from walks to jogging.

– Quality sleep: from 7 hours a day for an adult. If it is impossible to sleep at night, it is better to still sleep during the day.

- Information detox from news and social media.

- Jokes, laughter, communication.

– Listen to yourself and your needs and allow yourself small joys.

– Allow yourself long vacations, preferably trips.

- Caring for a close emotional connection. Family, the circle of loved ones. So nurturing these relationships is very important. Especially now, children suffer without sufficient emotional connection. Practice gratitude.

To summarize: fatigue is an indicator that you need to rest. You need to allow yourself joys, you need to have weekends and vacations. We are in a long distance, so it is worth accumulating and rationally using your strength. You can also turn to a psychologist for help (this is also a resource).

Finally, a little exercise to help: Sit in a quiet place, breathe slowly and remember yourself as a child, namely what you liked to do, how you played or remember yourself as an adult, having hobbies, how you like to spend your time. Notice the feeling of satisfaction from what you did (activity), which arose then. What did you dream about, what would you like to realize by yourself or with your family? If you have a desire to do something for yourself, build a small plan for its implementation. Thank yourself.

The material represents the views of the authors and does not necessarily reflect the views of the European Union or the International Renaissance Foundation.

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