Table of contents:
- In the first part of the article, we examined the main signs of chronic fatigue, found out what factors lead to its appearance. In the second part, we offer you step-by-step instructions that will help you cope with chronic fatigue
- Step-by-step guide: how to cope with chronic fatigue
Video: Step By Step Instructions For Getting Rid Of Chronic Fatigue - The Quality Of Life
2023 Author: Oswald Adamson | [email protected]. Last modified: 2023-05-21 20:18
In the first part of the article, we examined the main signs of chronic fatigue, found out what factors lead to its appearance. In the second part, we offer you step-by-step instructions that will help you cope with chronic fatigue
Important! Chronic fatigue is just the tip of the iceberg, and this condition can be based on:
- 1 - somatic problems (for example, anemia, hypothyroidism, diabetes mellitus and other diseases);
- 2 - mental disorders (depression, neurasthenia) and psychological problems.
So if you suspect you have asthenic syndrome, then the first thing to do is to see a therapist, general practitioner, endocrinologist, gynecologist, or any other doctor you trust. If the somatic basis of fatigue is confirmed, then a doctor of the corresponding specialty will deal with the treatment.
If obvious somatic causes have been ruled out, then the next step is to see a mental health professional (this could be a psychotherapist, clinical psychologist).
The first question that I hear is, "Is it possible to drink something like that so that fatigue goes away and strength increases?" Studies have shown that drug treatment for asthenia (which has no somatic roots and is not associated with depression) is currently not very effective. Yes, we can "cheer up" with drugs for a while, but this will not change habits and attitudes towards exercise and rest, so the effect, if it does, will not be long, and the next round of the state can be much more difficult.
Therefore, the main role is still assigned to psychotherapy. The method depends on the specific specialist; when contacting, it is worth finding out if there is experience with this problem and understanding of possible medical causes. To get a lasting effect, I consider it important to work on three aspects:
Finding Hidden Sources of Fatigue
There can be several of them. For example, internal resistance, which can accompany many of our affairs and thus increase the load.
Normalization of relations with oneself
It is important to make adequate demands on oneself and, in general, to live by the rules chosen independently, and not automatically adopted from parents or society. This helps to strengthen the self-care system.
Obtaining internal permission to rest, finding your own ways to replenish resources.
Step-by-step guide: how to cope with chronic fatigue
However, if you cannot seek psychological help, you can use your powers. Only this must be done very carefully (given that they are already running out).
Step 1. Stop trying to "pull yourself together" and finally admit that yes, "I'm out"
A common mistake is that when we are tired, we try to activate ourselves, but, oddly enough, we need to go in a different direction. There are two states in our nervous system - activation and inhibition. To regain strength, we must go through the stage of inhibition, and not jump from one activity to another. So, whatever you do, stop.
Step 2: Meet Fatigue Face to Face
I often encounter a negative attitude towards fatigue, although it is not an enemy, but a friend who comes to tell us that it is time to replenish our strength. Therefore, it is important to stop ignoring her, repulsing her, and instead, imagine your fatigue in the form of some kind of image (preferably still friendly), sit down in your imagination with her on a bench and listen to what she has to say to you.
Then ask yourself: what do you need now? What do you want? But what is needed is not the inner Charioteer, who whips up: “forward, faster, higher, stronger, come on, come on”, but what the horses that are being carried need. Sleep? Loneliness? Resetting Liability? A cup of tea?
Step 3. It will require … no, not strength, but determination. It's about change
If you have reached a state of asthenia, then the problem cannot be solved without changing your lifestyle. There are no such miracles. And if your Inner Critic (or Controller) whispers: “nothing, we’ll have patience, we’ll blow it out”, “well, how can it be, you have to do something,” then he is lying, or rather mistaken.
His task is to force you to pull yourself together, to do something through force (what we usually call will), but the fact is that he does not know how to assess risks and the real state of affairs at all. He is like a general who is ready to sacrifice soldiers (cannon fodder) for a great goal ("to be good and correct"). And you and I, in a situation of chronic fatigue, do not need a Commander, but someone like the Fairy Godmother, who will save you from unnecessary things and help you please yourself.
What are we doing? If there are relatives near you, we announce to them that you are at the limit and you need to reduce the load. This means that for some time either they will take over these matters, or they will simply live in a new regime (when, for example, for lunch, not three dishes and compote, but dumplings, and when the children do their homework on their own, and the cleanliness in the house will no longer match standards of the surgical department).
Then we take a list of our tasks and cross out those on the implementation of which your life and well-being does not depend.
The overall goal is to provide a gentle exercise regime in combination with a careful lifestyle. That is, to give up everything that you can refuse, and provide yourself with sanatorium-resort conditions (classic - sleep, moderate physical activity, obligatory walks, food, limiting negative information - everything to convince the psyche and the body as a whole that the war for achievements finished, you can "exhale" and recover).
Step 4. Looking for ways to recover
Physical resources are replenished quite quickly, if you reduce the load and create for yourself that very sparing lifestyle. How to replenish psychological resources?
Our psychological "forces" are closely related to the state of the Inner Child (this is our childish part, and it is she who is responsible for the energy and desire to live).
Remember - what activities gave you the feeling that the strength did not go away, but, on the contrary, was added? Most likely, it will turn out to be something related to positive emotions, play, or getting attention and praise. Make a list of these activities and do. Even if it seems that they are "out of topic".
What if not treated? Or maybe it will resolve itself? The bad news is that, without treatment, chronic fatigue tends to get worse, and there is a high risk of depression (as a reaction to the inability to live a fulfilling life).