Are you always listless and exhausted at work? Do "8 things" to maintain a good spirit throughout the day
Do you always feel listless at work, often don’t get enough sleep at night, and feel tired when you wake up? It should be noted that it may be due to excessive psychological pressure or heavy workload, which may cause damage to physiological functions. When an individual is in a state of fatigue, it is more likely to affect work performance or learning ability. Therefore, the public is urged to develop the following 8 habits in daily life, in addition to consuming caffeine, to help maintain the mental state throughout the day and ensure good health at work or study. Stay awake when:
1. Talk to your peers more
Research published in the Industrial Psychiatry Journal shows that conversations with colleagues or peers can activate the brain and reduce fatigue. Guidelines issued by the British National Health Service (NHS) also point out that talking or talk-related cognitive therapy can help relieve office workers’ fatigue caused by stress, anxiety, or low mood.
2. Try to stay active
Research in the “Scandinavian Journal of Work, Environment & Health” indicates that following a personal exercise or exercise plan will help reduce fatigue at work and reduce the impact of stress on the body, mind and soul. Studies have also mentioned that even actions such as standing up to stretch, walking or climbing stairs during work can help blood circulation and have certain benefits for brain function.
3. Eat healthy snacks
Many office workers order sugary drinks and afternoon tea to reward themselves in the afternoon. Research published in “Nutrients” suggests that replacing snacks with nut foods is not only a healthier choice, but the unsaturated fatty acids, vitamins and dietary fiber in nuts can provide the energy needed by individuals and help balance blood sugar. .
4. Use abdominal breathing
Sitting for long periods of time can make it difficult for your lungs to fully inflate. “Frontiers in Psychology” research points out that deep breathing or abdominal breathing exercises can increase the body’s oxygen uptake and help reduce fatigue. Research suggests that taking a few slow, deep breaths into the abdomen may be enough to temporarily refresh an individual in a short period of time.
5. Take a nap during your lunch break
“General Psychiatry” research shows that people who have a regular nap habit during working days have significant improvements in conversation fluency, perception and memory at work. Even a short break of 5-10 minutes can benefit the subject’s mental state. However, studies have also mentioned that long naps (more than 2 hours) are harmful to mental state.
6. Step outside and bask in the sun
A study published in “Scientific Reports” pointed out that about 10 minutes of sun exposure when getting up in the morning can be helpful to the circadian rhythm at night. When the circadian rhythm and sleep cycle are balanced, it is beneficial to work and study performance during the day.
7. Keep the environment cool
Research also published in “Scientific Reports” shows that taking off excess tops in the office and turning on the air conditioner to keep the room cool can help awaken brain function and make you more alert at work. In addition, wiping the face and body with a towel dampened in cold water can also achieve similar effects.
8. Inhalation of pungent odors
“MDPI” published research indicating that scents containing natural aromas such as rosemary, mint, lemon, and sage can help awaken the senses and keep individuals alert. In addition, the aroma of brewed coffee can also have a short-term energy-boosting effect. However, fragrances or essential oils with added chemical ingredients may be harmful to the human body. People should pay more attention when purchasing related products.
Source:
Self-help tips to fight tiredness
Health Benefits of Nut Consumption
Fatigue management in the workplace
The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults
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