By far the most common complaint my clients present with is low energy and fatigue, and as a holistic energy therapist, it's my job to help them find the root cause and assist them to restore their energy levels. Having personally experienced chronic fatigue, I know how debilitating it is, so I am passionate about helping others recover from it.
To help me uncover the root cause of my client's energy deficiency, I conduct an Initial Reading & Consultation appointment, which is something I do with all new clients as well as existing clients who are curious to see how their energy patterns change after significant life changes.
During a reading, I always look into what the client’s most significant life stressors are and what impact those stressors are having on the individuals energy systems. What I’ve observed is that fatigue and stress always present together.
When I discuss the results of their readings with my clients during their consultation, they are often very surprised to hear how much their life stressors have impacted their energy levels. That’s probably because we’ve been conditioned to accept stress as a normal part of modern life, plus we tend to think of fatigue as the result of excessive physical exertion and not emotional or mental exertion.
What are the differences between physical fatigue & stress-related fatigue?
Physical fatigue and stress-related fatigue have different characteristics, causes, and approaches to recovery. Physical fatigue can happen after intense or prolonged physical activity. It can also result from lack of rest, poor nutrition, injury or illness.
The typical symptoms of physical fatigue include:
Muscle soreness
Physical weakness
A strong desire for rest
Stress-related fatigue on the other hand comes from prolonged psychological or emotional stress, rather than physical exertion. It can develop when ongoing challenges in your personal or professional life lead to a state of prolonged stress.
From an energetic therapy perspective, when I’m listening to a client’s body rhythms (like an automotive mechanic listens to a car's motor running) stress-related fatigue sounds and feels like a motor that is revving much too high while its idling. That’s because prolonged stress keeps us in high gear, or a state of alert called High Beta. While physical fatigue on the other hand sounds and feels a lot slower, like a lower gear (what's called Low Beta).
When does stress become a problem?
Our bodies are designed to handle small doses of stress and come out of the stress response within 20-60 minutes. The increase of adrenaline and cortisol causes our heart rate to increase and our blood to pump faster, giving us a temporary surge of energy, which can be beneficial to help us focus, accomplish important tasks and prevent us from getting hurt.
But we are not equipped to handle prolonged, chronic stress, which can make our adrenal glands get stuck in the ‘on' position. Instead of releasing a short burst of hormones to help us out of the fight/flight response, our nervous system keeps signalling we are under stress so our adrenal glands keep releasing hormones day and night. We feel tired but can’t relax or sleep properly because our hormones are keeping us on full alert.
Stress becomes a problem when our nervous system is forced to adapt to the higher revs of our engine and makes the High Beta state our new normal, which affects our ability to go into the rest, digest and regenerate state of Alpha, which is the healing state.
The longer we stay in the stress response, the harder it becomes to come out of it. Adrenal fatigue is a serious situation because the stress hormones produced in our bodies eventually stop cell regeneration and if our cells don’t regenerate they start to break down and become susceptible to diseases. By being stuck in High Beta we can lose the ability to do the things we love to do and need to do for our own well-being, like self care.
What are the symptoms of stress-related fatigue?
Because people handle stress differently, the symptoms can vary from person to person and can include:
Cognitive symptoms:
Inability to focus
Having difficulty relaxing and quieting your mind
Forgetfulness and disorganisation
Poor judgement
Being pessimistic or seeing only the negative side
Emotional symptoms:
Becoming easily agitated, frustrated, and moody
Sensitivity to criticism
Feeling overwhelmed
Feeling like you are losing control or need to take control
Low self-esteem
Avoiding others
Inablity to experience joy
Loss of enthusiasm and motivation
Behavioural symptoms:
Nervous behaviours such as nail biting, fidgeting, and pacing
Procrastinating and avoiding responsibilities
Poor work performance
Reliance on prescription medication
Reliance on caffeine or sugar to stay alert
Alcohol, drug, or cigarettes use
Changes in appetite - over eating or not eating enough
Poor dietary choices
Physical symptoms:
Low energy
Adrenal burnout
Aches, pains, and tense muscles
Headaches
Insomnia
Upset stomach, including diarrhoea, constipation and nausea
Chest pain and rapid heartbeat
Frequent colds and infections
Nervousness and shaking
Clenched jaw and grinding teeth
Dry mouth and difficulty swallowing
Cold or sweaty hands and feet
The stress and fatigue cycle
Juggling the demands of our modern lifestyles, the obligations of adult relationships, careers and raising families can feel like being stuck on a human hamster wheel, and it can set up a stress and fatigue cycle that is self-perpetuating. Prolonged stress causes fatigue and prolonged fatigue causes more stress. These two feed off each other in a negative loop and can cause a rapid decline in one’s energy reserves and a domino effect of health issues.
What Are the Long-Term Consequences of stress-related fatigue?
When life stressors continue for weeks, months or even years, chronic stress can cause or exacerbate many serious health problems, including:
Mental health problems, such as depression, anxiety, and personality disorders
Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke
Ringing in the ear or tinnitus
Obesity and other eating disorders
Menstrual problems
Sexual dysfunction and loss of sexual desire in both men and women
Skin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss
Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon
How stress in the workplace is normalised
International studies indicate that because people are working longer hours, have less time for self-care and face increasingly higher performance demands, individuals have become accustomed to feeling stressed and learned to live with poor mental health. Many people even see stress as a natural part of their work environment.
Stress is normalised in the workplace for a variety of reasons, including:
Cultural norms: In some cultures, there is a belief that working hard and being constantly stressed is a sign of virtue, dedication and success.
Mental health stigma: Individuals may be hesitant to seek help or discuss their stress due to the stigma associated with mental health.
Lack of support: Many businesses don’t provide adequate support for their employees' mental health, leaving individuals to fend for themselves in high-stress situations.
Fear of job loss: In some industries and organisations, there is a fear that admitting to stress or mental health issues could lead to job loss or career damaging consequences.
This is deeply concerning for a number of reasons. Firstly, its predictive of a massive burnout in the workforce, along with health and financial consequences that amplify poor mental health. Secondly, this is likely to put a strain on relationships and families and the wider community. Thirdly, normalising poor mental health and high stress is likely to act as a barrier in preventive efforts by businesses and health organisations.
You don't have to be a rocket scientist to figure out this situation is not sustainable. We can't wait around for others to swoop in and rescue us. We need to take responsibility for our own health and take positive action. The following list is based on the strategies I used to transform my life, I hope it can be of benefit to you too.
24 Strategies To Break The Cycle Of Stress & Fatigue & Reclaim Your Energy
While physical fatigue improves with adequate rest, hydration, and nutrition, stress fatigue needs a more holistic approach, where you address the psychological and emotional aspects and create targeted stress management strategies.
1 Identify the sources of your stress
By identifying the specific sources of your stress, you can take targeted steps toward regaining your energy and improving your overall health. The most significant life stressors the majority of my clients struggle with are related to their job, finances, relationships with their spouse or boss, deciding on their life path, and having negative beliefs. Having a reading with me is the best way get to the nitty gritty of who and what your specific stressors are and where in your energy field they are depleating you of your vitality.
2 Create a de-stressing strategy
The next step in the process is to make an action plan of how to de-stress your life. This needs to be a wholistic plan that will address your wellbeing on all levels. By putting some time parameters in place and just doing one thing at a time when you can it will help motivate you to get things done without you feeling more stressed and overwhelmed. After your reading I will consult with you and together we will create a personalised transformation and recovery strategy.
3 Avoid stressors
Once you have identified the source of your most significant stressor, the best thing to do is avoid them wherever possible. Safely exit the toxic relationships, social or sports groups and workplaces and seek out ones that nourish and support you.
4 Set clear boundaries
If you can’t avoid your stressors straight away, you can set some clear boundaries. Learning to say "no" to additional responsibilities and delegating tasks to others may feel uncomfortable at first, but it’s a necessary step in your transformation and recovery.
5 Taper off stress slowly
Just like you have a cool-down period after exercising, you want your body to have a slow and steady tapering down of stress to avoid what’s known as ‘the let-down effect.’ This is a pattern in which people come down with an illness not during a concentrated period of stress but after it dissipates. That’s because while you're under stress, the rise in cortisol and other stress hormones can boost our immune system to protect against pathogens. The post-stress drop in cortisol can also trigger flare-ups of chronic conditions like asthma, autoimmune diseases, digestive problems, headaches, migraines and skin conditions, such as eczema and psoriasis and chronic pain, such as fibromyalgia and arthritis.
6 Create a circuit breaker that's enjoyable and healthy
A sudden fall of stress hormones can also knock down dopamine levels in the brain, which can trigger overeating and substance abuse as people (unconsciously) try to raise their dopamine levels so they can feel reward and pleasure again. Rather than reaching for instant gratification in the form of bingeing on chocolate or takeaways, which could put you straight back into a stress-fatigue cycle, its more beneficial to slowly raise your dopamine levels with a pleasurable circuit breaker like a health retreat or vacation, where you can focus on slowly recalibrating your system.
7 Re-learn how to relax and take regular breaks
If you can’t get away on vacation, you can introduce relaxation techniques into your daily routine that can help calm your nervous system. By taking regular breaks, even if it’s only for a few minutes a day can make a difference. Try listening to your body rhythms and learn to identify the differences between your states of consciousness. If you can sense an unsettling buzz in your head and body, or an uncomfortable jangly feeling, you are over stimulated and your system is revving too high. Yoga, listening to relaxing music and slow movement exercises like Qi Gong will help your nervous system to slow down, lower stress levels and improve your energy levels. Receiving a massage is another way to help decrease stress and anxiety because it encourages the release of serotonin, the feel good hormone. Serotonin is also a precursor to the hormone melatonin, which helps us you fall asleep.
8 Meditation
Meditation is a great way to learn how to slow down and recalibrate your nervous system so you can regain a sense of calmness, balance and inner peace. During meditation you practise focusing on one positive thing and that can help rid your mind of intrusive thoughts that may be crowding you and causing anxiety. Mediation is more effective when practised on a regular basis and over time can lead to better physical and emotional well-being and improved energy levels.
9 Positive visualisation
During positive visualisations your amygdala, the tiny structure in the centre of the brain involved in the fight or flight response, has trouble distinguishing between a visualisation and something that is actually happening in real time, so training the mind on positive visuals will have strong effects on what your body can achieve in terms of its recalibration and recovery.
TIP: Try combining your meditation with positive visualisations to increase the beneficial effects.
10 Get back to nature
By far the best way I've found to meditate is by being surrounded by nature. We love nature so much, my partner and I have turned our once boring backyard into a garden sanctuary, and like millions of other people around the world, we find gardening to be the best de-stressing medicine for the nervous system. If gardening doesn’t appeal to you, try going for a nature walk under a canopy of trees, take a walk along the beach, or visit a local petting zoo and cuddle some cute and fluffy animals. By reconnecting with nature we can recalibrate ourselves back to 'nature’s settings.'
11 Volunteer
Another great de-stressor is doing volunteer work that you enjoy, whether it be at an animal shelter or local hospice shop. Volunteer work can help take your mind off your problems, give you a fresh point of view and put things into perspective. It can also promote an attitude of gratitude, which is the shortest route to being in a calm state.
12 Lighten up
Laughter is a free and natural medicine that can combat stress in multiple ways including: relaxing your muscles, reducing stress hormones, increasing endorphins and lowering blood pressure. Learning to laugh at yourself is one of the best ways you can add more laughter into your life. Next time you do something that would otherwise upset you, try to find the humour in the situation.
13 Nourish your body
Your physical health is closely linked to your ability to handle stress. If you look after your body and treat it like your best friend, it will look after you in return. By eating a balanced diet, making room for regular physical activity, and establishing a consistent sleep routine you will enhance your body's resilience to stress. Nourishing your body could also include getting a massage or trying a float tank experience, which is excellent for de-stressing and reconnecting you with your body-mind.
14 Take a break from caffeine
An important part of nourishing your body while you de-stress includes removing stimulants. Caffeine is a powerful central nervous system stimulant found in coffee, tea, and energy drinks. It works by blocking adenosine receptors in the brain, which are responsible for promoting sleep and relaxation. Therefore, caffeine tricks the brain into feeling awake and alert. It provides a temporary surge in perceived energy, but it doesn’t actually produce ATP (the energy currency of your cells) or provide long-lasting vitality. What’s more, relying on caffeine to replace genuine ATP-generated energy can lead to a cycle of dependence and eventual crashes as the effects of caffeine wears off. Over time caffeine can disrupt natural sleep patterns and create a sense of constant fatigue as the adrenal glands become less sensitive to the ongoing stimulus. Caffeine has also been linked with high blood pressure, anxiety and panic attacks.
15 Try a nervous system tonic
Many people say they can’t kick their caffeine habit because they enjoy the taste and the ritual of making and consuming it too much. I used to feel the same way, but once you’ve experienced a stress induced heart attack like I have, you realise that no coffee in the world tastes better than being stress-free feels. My drug of choice nowadays is a either a hot cacao or a tea made from freshly picked herbal tea from my garden, which not only taste great, it provides the soothing rituals of growing, preparing and drinking the tea as well. Best of all is the knowledge that my cuppa is soothing my nervous system, rather than over stimulating it and hastening another hospital visit.
TIP: Choose fresh herbs over dried whenever possible, becuase fresh herbs contain living enzymes, which improve your vital force energy.
16 Abstain from alcohol
On the topic of beverages, many people like to have an alcoholic drink or two at night to help them unwind before bedtime. But studies show that although having a few drinks may initially make you feel tired, drinking alcohol can disrupt your sleep, your melatonin production (the sleep hormone) and your body’s circadian rhythm. Over time the central nervous system gets used to the supressing effect of the alcohol, which means your brain is affected if the alcohol level suddenly drops. You can go straight into ’fight or flight’ mode as the alcohol leaves your system – the same reaction as an anxiety disorder. If you suffer from anxiety, it’s important not to be tricked by the temporary feeling of relaxation from drinking alcohol, to avoid being trapped in a vicious cycle.
17 Avoid high GI foods
Sugary foods and drinks can have a similar effect to caffeine, albeit through a different mechanism. They cause a rapid spike in glucose (blood sugar) levels, leading to a surge in energy. This 'sugar high' is often followed by a steep crash as blood sugar levels drop, leaving you feeling even more tired than before and craving more sugar. When your blood sugar drops, your body tries to bring it up. It pumps out adrenaline, a fight/flight hormone that, among other things, tells your liver to make more glucose. Adrenaline can also make your heart race and leave you feeling cranky and anxious. This rollercoaster of sugar highs and fatigued lows is not sustainable in the long run and can contribute to a long list of health issues including diabetes.
18 Avoid overstimulation, especially before bed
Besides our food and drink, other things that can overstimulate our nervous systems include the quality of TV shows, movies, digital games or social media we consume, especially before bed. In addition to being aware of not watching overstimulating content, we should also be aware of the quantity of screen time we are getting. It's been estimated that for every hour we expose ourselves to blue and white light from tvs, computers, or fluorescent lighting, we can expect a 30 minute drop in sleeping time. So it's a good idea to have a curfew on your entertainment an hour and a half before you plan to go to bed. For a more restful sleep, try turning the wifi off before you go to bed and read a book instead.
19 Soak in an warm Epsom Salt bath before bed
Studies have found that taking a hot bath about 90 minutes before bed can help people fall asleep more quickly. The hot water actually helps change your body’s core temperature so that you go to bed with a lower temperature. A drop in temperature helps signal to the body that it’s time for bed. Research into the benefits of Epsom salt (magnesium sulphate) baths show that magnesium levels can boost the brain's neurotransmitters that are responsible for inducing sleep and reducing stress.
20 Breath work
Research shows that our brain associates different emotions with different breathing patterns, and breathing exercises work because they trick your brain into thinking your emotional state is different than it actually is. If you’re feeling stressed you may find yourself holding your breath or taking small, rapid breaths, which if continued, will extend your stress. The easiest way to begin to calm down is simply changing your inhale-to-exhale ratio. For example, try inhaling for four counts and exhaling for eight counts. Inhaling causes your heart rate to speed up but exhaling causes your heart rate to slow down – the longer your heart rate is slowed, the calmer you’ll feel.
TIP: Try vocalising a deep "Haaaa" sound on the exhale. It effectively relaxes the muscles, especially around the jaw, neck, shoulders and chest.
21 Adrenal rhythm reset
The best way I have found to reset the body's adrenal rhythm and help with fatigue recovery is a Biofield Tuning technique called an 'adrenal rhythm reset.' It involves the use of sound therapy with tuning forks and medicine drum. It’s gentle, non-invasive and very relaxing. It changed my life and probably even saved it, which is why I’m now a full time Biofield Tuning practitioner.
22 Practising surrender
Many stressors may be beyond your control, but that's the same for everybody. Just focus on the aspects of your life where you can make changes, do what you can to the best of your ability in the moment and surrender the rest to the Divine. Surrender is not the same as giving up. Surrender is about realising that some things in life are just too big for us to fix and if we keep pushing, we could really make ourselves unwell. My multiple health crises have taught me that if you don’t consciously choose surrender, your body will choose it for you in the form of a hospital stay, and you don’t want that.
23 Speak up and get help
Dealing with stress-related fatigue can be challenging, but you don't have to suffer in silence and you don't have to go it alone. The best thing you can do for yourself is to reach out to friends, family, or professionals who can provide understanding, support and guidance. Talking about your experiences and seeking advice can provide relief and offer new perspectives on managing stress-related fatigue.
24 Be patient with yourself
It's never too late to turn things around. Some days it might feel like you are trying to turn an ocean liner with a feather. But, the important thing to remember is that the healing and whole-ing journey is not a linear one, it is cyclic, so there maybe times when it seems like you are back to square one, but you're not. Embrace slower living, pace yourself and listen to your inner coach, rather than your inner critic. You have the power within you to create the life you crave!
Summary
It's abundantly clear that things have to change. What would happen if we all said 'no' to stress and fatigue? I imagine the world would be a much calmer, happier and peaceful place. In the words of Mahatma Gandhi, “Be the change that you wish to see in the world.” If we want to normalise wellbeing instead, we can start by doing these:
Committing to a mental health statement in both our personal and professional lives
Receive ongoing education about mental health and learn how to self-evaluate
Use positive mental health language as often as we can
Create a calendar of wellbeing programmes and actively participate in them
Get familiar with the wellbeing services in our area before we need them
The sooner we take action to minimise stress, the less likey we will be to develop fatigue and get locked into a dangerous cycle. By becoming aware of what our specific stressors are, speaking up about our stress levels, getting the support we need and taking positive action, we can begin normalising wellbeing and making stress-related fatigue an old-fashioned and unwanted thing of the past.
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As a ‘thank you’ to my blog readers, I'm offering the first 3 readers a 20% discount on their next session. For booking a 1-On-1 session, use the code CYCLE20 at the checkout. For booking a Distance session, use the code CYCLE020 at the checkout. If you liked my blog please let me know and make sure to subscribe to my newsletter to keep informed of future blog posts, which will also include the chance to claim the reader's discount offer.
Reader's discount offer Ts & Cs:
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