Mental Fatigue

Anything that requires a lot of mental energy can make you mentally tired in the short-term. Your brain is wired to deal with short-term stress but it does not react well to persistent, long-term stress.
When you are stressed, your brain activates stress response hormones for pressurised situations that require quick thinking.² However, if your body’s stress response hormones are activated persistently over a longer period of time, your brain struggles to cope, leaving you feeling mentally fatigued.³

• Depression
• Anxiety
• Cynicism or pessimism
• Apathy (feeling of not caring)
• Detachment
• Anger / irritability / moodiness
• Feeling of hopelessness
• Feeling of dread
• Lack of motivation
• Low productivity
• Difficulty concentrating³

• Headaches
• Problems concentrating
• Upset stomach
• Body aches
• Excessive tiredness
• Changes in appetite
• Insomnia
• Weight gain or weight loss
• Increased illness, such as colds and flu³

As mental fatigue comes with a wide range of symptoms, diagnosis can be complex in some cases.⁸ Your doctor may look at your medical history, conduct a physical examination and run some blood tests, urine tests and x-rays to eliminate possible underlying medical causes.⁸ Fortunately, mental fatigue is treatable and there are various practical things you can do to help ease your symptoms and deal with stress.

• Try decluttering your house and workspace – physical clutter can turn into headspace clutter ⁴
• Become more organised and get into a routine – start with simple tasks like washing dishes after dinner every night and making your bed every morning when you get up
• Learn to say ‘no’, take on fewer tasks, delegate and ask for help⁵
• Find a balance between doing things efficiently and doing them perfectly – perfectionism can lead to decision paralysis or not being able to make decisions at all⁴
• Get 7 to 9 hours of sleep a night – your brain cannot re-energise without regular sleep
• Before going to bed, make a home and work to-do list for the following day but keep it doable and simple⁴
• Take regular breaks throughout the day, take a stroll, get away on a vacation – even if it is for a couple of days a once or twice a year³
• Learn to relax by practicing meditation or mindfulness – 20 minutes a day can change the way your body responds to stress and decrease your risk of other health issues^{3, 4}
• Eat a balanced diet with a daily intake of fruit, vegetables, whole grains and lean proteins such as white fish, plain yoghurt, beans and lentils, lean beef and pork, white meat and poultry such as chicken and turkey, and eggs⁹
• Exercise – even a brisk walk in your lunch hour is enough
• Consider taking a natural supplement