Everyone knows that if you push your body to its limits it will become very tired, fatigued and exhausted. Did you know that your brain reacts to overexertion in much the same way?
If you spend a lot of mental effort on a particular task for a prolonged time, then your brain can also become fatigued and its vital functions will start to suffer.
These spells of mental fatigue can last for short periods or much longer terms and have varying effects on both mental and physical health.
Read on to discover how to spot mental fatigue and learn some useful tips on how to overcome it and hopefully stop its recurrence.
What is mental fatigue and what causes it?
We have all had those long days that required us to do a particular job for a prolonged period of time. The type of job that demands high levels of concentration and brainpower for continuous hours.
Tasks at work, school or home that make you feel like you have got ‘brain-drain’. Any type of prolonged cognitive activity that overworks your brain can cause mental fatigue.
What are the symptoms?
There are many psychological and physical indicators that you may be suffering from mental burnout, let’s take a look at some of the common signs:
- Being unable to concentrate and easily getting distracted
- Poor memory
- Otherwise simple tasks seem more difficult and complicated
- Silly mistakes being made
- Lack of motivation
- Hopelessness and negativity
- Anxiety
- Headache/foggy feeling in your head
- Physical tiredness
If left untreated, symptoms can become worse and more persistent, including the following:
- Irritability
- You might become more emotional (weepy)
- Lethargy/sleepiness
- Loss of appetite or stress eating
- Your behavior may alter, others may notice a change, and not for the better
- Your productivity will decline, possibly affecting your career
- Stress, depression and other mental disorders
Tips to help combat mental fatigue
As its name suggests, therapy for this condition is all about restoring your mental vitality, resetting your mind back to a healthier place and encouraging a positive mindset.
Daily habits play a major role, and here are some simple steps that may provide relief:
- Get some fresh air — take a short walk or sit outside
- Notice the nature around you — look at the trees, flowers and any water you’re lucky enough to have around
- Listen to the birds sing, watch them feed, look for wildlife
- Do something fun, something you enjoy, such as cooking, playing games, blowing bubbles, etc.
As simple as these things sound, they truly will help you to refresh your mind and recharge some of your brain’s drained battery. Try just 15-20 minutes at a time and see if you notice an improvement.
Exercise is a wonderful way to ease mental fatigue symptoms. Endorphins are released into the brain as a result of vigorous physical activity. These chemicals inhibit feelings of pain and stress, and produce a feeling of happiness and euphoria.
Besides the many physical health benefits of exercise, it can also have a significant positive impact on your mental wellness and resilience.
You don’t need to hit the gym for two hours, don’t worry! A 20-minute brisk walk, jog or run can help recharge the batteries.
You might also drop a few unwanted pounds in the process, which will surely give your brain something to feel happy about!
Your memory and thinking skills might improve – for real – and feelings of depression can be alleviated through regular exercise.
Rest during your task. If you’re in the workplace, take your allotted breaks and get some fresh air. When your body is resting, your brain is being given time to repair and refresh.
Sleep is another important aspect of combating mental fatigue. Aim to achieve a decent block of peaceful good night’s sleep. Turn off electrical devices, put the book down and settle down.
Lack of sleep is one of the main causes of poor mental energy and cognitive impairment, so try to clear your mind and drift off.
Reduce stress. I know, this is easier said than done. Take as many steps as you can to make the task at hand run smoother. Write a list and check things off as they’re completed, switch the phone off, delegate tasks, etc. Anything that will be one less worry for you.
Reduce noise. Your brain is under enough pressure to stay concentrated, so music or the TV are just another added distraction. By switching off the TV and other devices you are preventing your brain from going into overdrive with multiple things competing for its resources.
Can your diet improve mental fatigue?
Absolutely! Remember, a healthy body equals a healthy mind.
Many foods are rich in nutrients that the brain needs to function well. Eating a combination of brain-healthy foods on a daily basis, you will be doing your part in helping your brain stay alert and operate to its maximum capability throughout the entire day.
Snacking on blueberries may help increase brain activity and support cognitive functions (science approves), whilst pumpkin seeds may help improve your mood, says a Daily Mail report.
Foods rich in Omega-3 are also fabulous brain boosters, and while we understand that it’s not practical to cook a fresh salmon at work, a handful of walnuts or flaxseeds will have similar results.
Many fruits, vegetables, nuts and seeds can benefit your brain in various ways — find out more in this WebMD article.
In addition to food, you may also consider taking dietary supplements. There are several herbs, natural and synthetic supplements that have been shown to help improve mental performance and combat the negative effects of stress on cognition. Some nootropic supplements are particularly used for this purpose. Morris on Health has more information on nootropics and their benefits.
Not only should you be including certain things in your diet, there are some you should definitely be avoiding. The following are a few items that top the list of brain-harming foods:
- Sugar and artificial sweeteners
- Refined carbs
- Alcohol
- Processed/junk food
- Trans fats
And finally
Hopefully you have come across this article as you’ve had just one bad day and wondered how to improve it. Maybe you have been suffering from the symptoms of mental fatigue for some time?
Either way, there are plenty of hints and tips in this article to help you and your brain to get back on track, and we hope you’ve learned something useful here.
If your mental gas tank is running on empty, don’t despair, get outside and notice the beauty, get someone to help do your job or treat yourself with some blueberries.
Following these guidelines even when your brain feels bright and alert will help it stay that way. You will also become less prone to attacks of mental exhaustion.
