Understanding Mental Fatigue and How to Combat It
In today's fast-paced world, many individuals face overwhelming work pressures, often leading to feelings of extreme fatigue. According to Dr. Dan Xiaojing, a specialist at the Stroke Department of Shenyang Traditional Chinese Medicine Hospital, the nature of fatigue varies, and so do the methods needed to alleviate it. Surprisingly, simply sleeping might not always be the solution and can sometimes exacerbate the feeling of tiredness.
The Nature of Mental Fatigue
For those engaged in intensive mental work, the prolonged use of cognitive resources can result in a deficiency in blood and oxygen supply to the brain, inducing a sensation of fatigue known as mental fatigue. This type of fatigue often manifests as dizziness, a feeling of fullness in the head, and decreased appetite and memory. In these situations, rather than resorting to sleep, a more effective approach is to participate in light physical activities.
Effective Ways to Alleviate Mental Fatigue
Engaging in moderate aerobic exercises such as playing sports, stretching, or taking walks can significantly improve the oxygen levels in the blood, providing adequate supply to the brain and naturally reducing fatigue. Dr. Dan stresses that it is vital to keep the intensity and duration of these activities in check to prevent physical fatigue from setting in.
Suggestions for Relieving Mild Mental Fatigue
If you encounter mild symptoms of mental fatigue, there’s no need to panic. Instead, it is important to relax your mind and body and adopt a balanced approach to work and rest. Incorporating some simple brain exercises can also be beneficial. Here are a few recommendations:
Massage Techniques
1. Find a comfortable position, close your eyes, and relax. Use your right middle finger to gently press the center of your forehead for 3 minutes.
2. With both hands, use your middle fingers to gently massage your temples for another 3 minutes.
3. Keep your body relaxed. With both index fingers, softly massage the depressions behind your earlobes 18 times. If saliva production increases, swallow it slowly in three sips to hydrate your internal organs.
4. To conclude, gently massage the occipital area at the back of your head for 3 minutes.
Tapping Technique
When experiencing mental fatigue, allow yourself to relax and gently tap your head with the fingertips of both hands. Ensure that the pressure is light, ideally to the point of silence, and use only the pads of your fingers, avoiding the palms. Spend about 3 minutes on this activity, but do not extend it for too long. Regularly brushing your hair can also help release tension in the head.
Breathing Techniques
Practice deep breathing by inhaling gently through your nose and exhaling slowly through your mouth, visualizing the release of all negativity from your mind and body. This counts as one cycle, and you can repeat this process 36 times. Alternatively, whenever you feel mental fatigue, perform 3 to 5 minutes of deep breathing exercises.
Maintaining a Balanced Diet
To support brain function, it is crucial to maintain a balanced diet that combines various food types, including grains, fruits, vegetables, and protein sources. It's particularly important for those engaged in cognitive labor to ensure adequate protein intake, which can be found in foods such as fish, dairy products, and legumes. Amino acids, especially glutamic acid found in beans and sesame seeds, are essential for optimal brain health. A regular walking routine, 3 to 4 times a week for 30-45 minutes, along with some outdoor activities, will enhance your physical resilience against fatigue over time.
By incorporating these strategies into your daily routine, you can effectively combat mental fatigue and enhance your overall mental clarity and physical vitality.