We live in a burnout society, as defined by the philosopher Byung-Chul Han. But the truth is that there is only one step from fatigue to burnout. It is estimated that between 5 and 20% of the population suffers from considerable fatigue for more than a month at some point in their life. In contrast, chronic fatigue affects between 1 and 10% of people and occurs continuously or intermittently for more than 6 months. However, the fact that this condition is becoming more and more normal does not mean that it is harmless.
The consequences of fatigue
Fatigue is a feeling of exhaustion or difficulty in carrying out daily physical or cognitive activities. When we are tired, everything seems like an uphill battle. If we do not stop to find the cause, we are exposed to suffering from what is known as chronic fatigue, a condition of persistent exhaustion in which even small physical or mental efforts seem almost like an impossible mission.
Chronic fatigue is three times more common in women than in men and, contrary to what one might think, it is not more common in the elderly but in people between 20 and 40 years old.
Unfortunately, fatigue does not usually occur alone. People who suffer from it often also report frequent muscle pain and myalgia. In many cases, it is accompanied by neurovegetative symptoms such as fainting, syncope, orthostatic hypotension and dysthermia.
Of course, the emotional and cognitive aspect is also present. Fatigue often causes:
- Disorders of recent memory
- Sleep disorders
- Difficulty concentrating
- Mood swings
- Passivity and anhedonia
- Lack of interest and indifference
- Depersonalization
- Frustration and irritability
As if that were not enough, chronic fatigue is often accompanied by inflammation, a process that, if maintained over time, is often at the root of serious illnesses.
The stages of fatigue that lead to physical and mental exhaustion
Chronic fatigue is a process in which three stages can be distinguished, which coincide with the different stages proposed by Hans Selye in the general adaptation syndrome, a response he observed in people in situations of sustained stress.
1. Alarm
At this stage, the typical physical and emotional signs of fatigue appear. In a certain way, they are the body’s language to warn us that we have been subjected to some prolonged effort, whether fighting an illness or due to a stressful situation.
Through these signals, our body warns us that its energy is a limited resource and we must rest, because if we don’t, our functions will begin to fail.
Paradoxically, at this stage we can follow one of these two scenarios:
- Feeling irascible, nervous, irritable and impatient or,
- Feeling dejected, sad, unmotivated and passive.
In any case, this stage of fatigue is usually accompanied by a characteristic symptom: intolerance. It is common for the slightest noise to bother us, for us to become intolerant of disorder and agitation or even to stimuli and situations that we previously tolerated well.
2. Resistance
If fatigue continues over time and we do not rest enough, our body will try to resist it. At this stage, the body will try to regain the balance it lost due to the immense energy loss that occurs in the first stage.
However, since the stressful stimulus has not disappeared, our body remains on alert and, therefore, continues to weaken. However, it draws on its last resources to compensate for this drop in performance.
Therefore, in this stage of fatigue, the symptoms seem to improve and we may feel partially recovered. However, this is an illusion, so if we continue without resting, we will fall into a state of chronic fatigue that is very harmful to our health and well-being.
3. Critical or exhaustion
At this point, our body is exhausted. It has already used up all its resources to compensate for the decrease in performance, so it has nothing left to fall back on. Our energy reserves are depleted, and even our immune system weakens, making us more prone to illness.
In this phase of fatigue we can experience serious health problems and our cognitive and emotional abilities are deeply altered. We will have difficulty falling asleep and our mood will be very volatile as we are also unable to regulate it properly. Physical problems worsen and nervous tics or psychological disorders appear.
Some people can enter a deep state of apathy. The physical and mental decline is accompanied by a lack of interest in the environment and a kind of learned helplessness, as if nothing and no one could get us out of this state.
How to avoid chronic fatigue due to stress?
In life, it is not possible to eliminate all stressors, so it is essential to find ways to better cope with these situations. We cannot always avoid fatigue and stress, but we do have the ability to stop ourselves in the resistance stage, so as not to end up completely overwhelmed and exhausted.
Knowing the signs and stages of fatigue can help you stop before it’s too late. To avoid going past the point of no return, it’s a good idea to:
- Optimize your work pace. You can implement a work system based on cycles of high productivity followed by short periods of rest. With this approach, you will give your mind time to recover properly, preventing exhaustion from building up.
- Alternate cognitive and physical activities. Alternating activities that require high mental concentration with those that involve physical movements or manual tasks will help you reduce mental fatigue and maintain an optimal level of energy throughout the day.
- Manage your time better by setting priorities. Managing your time is essential to avoid getting overwhelmed, but it goes far beyond completing a to-do list. The key is to set clear priorities that allow you to focus on what really matters, instead of trying to get everything done and wearing yourself out along the way.
- Make room in your life for relaxation. The hectic pace of modern life is conducive to fatigue and stress, so it’s important to incorporate breathing and mindfulness exercises into your routine. Sessions of just 15 minutes will help you gain mental clarity and exorcise stress. But if relaxation isn’t your thing, you can try walking in nature or anything else that helps you release tension, such as physical exercise.
- Take active micro-breaks. Instead of taking passive breaks, you can take active breaks that involve gentle movement or stretching. This will promote blood circulation and reduce muscle tension, helping to maintain energy levels and focus throughout the day.
- Set clear boundaries. Set clear boundaries between work and leisure time, but also in your interpersonal relationships. Learning to say “no” will be essential to avoid taking on obligations that are not your responsibility or tasks that add unnecessary pressure. And don’t forget that learning to set limits for yourself is also an act of self-care.
- Review your goals and expectations. Sometimes we set goals for ourselves based on external or self-imposed expectations that may be unrealistic or misaligned with our current priorities and capabilities. This leads to a cycle of constant anxiety and frustration. To avoid this burnout, you should frequently review your goals and assess whether they are still relevant, achievable, and aligned with your values and long-term purpose. Ask yourself if the goals you have set still make sense in the current context, and if your expectations are still realistic.
References:
Solá, J. F. (2002) El síndrome de fatiga crónica. Medicina Integral; 40(2): 56-63.
Selye, H. (1950). Stress and the general adaptation syndrome. British Medical Journal;1(4667):1383-1392.
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