THE CHECKLISTS FOR FATIGUE
HERE’S HOW TO USE THEM: Read through the items on the checklists one by one and mark any statements that you think apply to you. Then take matters into your own hands and explore the possible remedies. If, for example, you have identified a particular food as a possible trigger for your fatigue, try eliminating it from your diet for a time, at least for a few days and possibly for an entire week. If your fatigue improves, you have probably identified at least one culprit. If nothing seems to have changed, try the same procedure with another of the items you marked on the checklists. In some cases, a few days or even a week won’t be enough to demonstrate a difference. That might be the case, for example, if you’re trying to reduce the level of stress you encounter at the office, or you’re experimenting with new relaxation exercises. But be patient: It may take time to see results, but the attempt is well worth the effort.
It’s also possible these checklists will make you aware of a condition that you should see a doctor about—for instance, if you realize you sometimes stop breathing during your sleep (i.e., you have sleep apnea). In any case—and this is important: Talk to your doctor if the symptoms of ongoing fatigue persist for five days or more. In that case, you likely need a thorough checkup. But even if your doctor is unable to pinpoint the precise cause of what’s ailing you, you still have an excellent chance of discovering the hidden reason for your unexplained fatigue by using the following checklists.
“Too often we allow ourselves to pick up the negative feelings of others.” Dr. Ilona Bürgel
1. HOW STRESSED ARE YOU?
I often have a hard time concentrating and focusing my thoughts.
I feel irritated when things don’t go as planned. Sounds—even the sound of a telephone ringing— annoy me.
I frequently have a hard time making a decision and often feel overwhelmed.
I frequently forget something or have to search for a misplaced object.
RESULTS: Did you check more than one box? Then the next questions should help you discover the reason for your stress. If you are impacted by stress that stems from other people, you need to minimize the negative feelings that they awaken in you. Try to create a feeling of positive equilibrium. Dr. Bürgel says health and happiness require an investment in mental discipline. For example: Try to think three positive thoughts for each negative thought that occurs to you.
2. ARE YOU INFLUENCED BY THE STRESS OF OTHERS?
I feel as if I support other people but I have few people who support me.
It’s important to me that others like and appreciate me.
It ruins my day when someone treats me, or someone I like, unfairly or with disrespect.
I discuss my frustrations with my friends and co-workers.
I like to be in control of things.
RESULTS: Did you check three or more boxes? If you did, you need to change your stressful lifestyle. Work to improve the situation. What do you talk about at dinner, for example? It’s best to focus on the positive things you experienced during the day. What do you typically watch on TV? Try not to watch documentaries about stress, burnout, and the problems of society—the mood can be contagious. Limit the amount of time you spend listening to tales of woe from your friends and family. Make a list of friends and co-workers: Which of them are good for you? Once you identify them, spend more time with those people and avoid the ones who are bad for you.
3. DO YOU KNOW HOW TO LET YOURSELF RELAX?
I don’t usually take a break during the day, and when I do, it’s only a short one to get something to eat or run an errand.
I often take my work home with me and spend my evening hours tending to it.
It’s been a long time since I’ve had enough time and inclination to engage in my hobbies.
I have a hard time unwinding after work and during the weekend. I’ve been drinking alcohol to relax more frequently than I used to.
When I get time off, I often can’t decide what I want to do with it.
I can’t remember the last time I was so relaxed that time just seemed to fly by.
RESULTS: Did you check three or more boxes? If you did, it’s high time you learned (or remembered how) to relax.
GETTING HELP WHEN YOU ARE ACUTELY STRESSED:
• If something has angered you, take a brisk 10-minute walk around the block. If you aren’t at liberty to do that, find some other way to blow off steam (in private, if possible): Pound your fist on your desk, yell at your computer screen, or stomp your feet. • Turn off all the devices that might distract you—smartphone, computer, tablet, etc. Then focus your eyes on an object in the room and let your thoughts wander. Doing this for 5 minutes can help you cool down and relax.
GETTING LONG-TERM HELP:
• Plan to make it a regular part of your daily schedule to exercise after work. For example: You could ride your bicycle home instead of drive, or get off the bus early, or park some distance away from home and walk the rest of the way. • Seek stress relief immediately after work—and do it alone: Exercise, listen to music, or write about your feelings of frustration. • Try relaxation techniques such as deep breathing, visualization, meditation, yoga, autogenic training, or progressive muscle relaxation. This can have a lasting positive effect on your health. Find what works for you.