Sleep
Reduce Work Pressure by Fighting Fatigue
Fatigue and anxiety feed off each other, so it's worth getting enough sleep.
Posted March 31, 2022 Reviewed by Lybi Ma
All of us experience periods of fatigue, but for some, fatigue is chronic. When we’re tired, the pressure at work doesn’t stop. We must maintain our productivity, but when fatigued, there are so many obstacles: tiredness makes us emotional, makes it difficult to think clearly, and hampers motivation. We get less done despite our best efforts. Maybe we work harder or longer to make up for it, further inhibiting our ability to catch up on lost sleep.
What many people do not realize is that a lack of sleep also increases muscle tightness and anxiety. In other words, sleep deprivation increases tension. And although we may not be conscious of it, we use tension as a coping mechanism to maintain alertness. Of course, job pressure can create even more anxiety, further interfering with sleep. Job pressure and fatigue insidiously feed off each other.
Improving sleep hygiene is the first and most effective step toward regaining control over chronic fatigue. But when these methods fall short, here are some alternatives.
Identify the source of your fatigue
There are two basic types of fatigue when it comes to work: task-specific and generalized.
Task-specific fatigue occurs when someone has been engaged in a task for a long period of time. Task-specific fatigue and boredom manifest as work slowdown and heightened proclivity to distraction.
Generalized fatigue is caused by sleep deprivation, exhaustion, and burnout. The major symptoms are heightened emotions and lack of motivation. In this state, people become so exhausted they are unable to exert control over or put effort into performance. They tend to opt for easier work strategies even if they are suboptimal. The problem is further exacerbated by a similar challenge of putting effort into coping strategies.
As soon as you recognize you are fatigued, try task switching. It is good to remember that the more different the second task is from the first, the more effective the switch will be in relieving fatigue. More interesting tasks always help, too. If your fatigue is task-specific, switching tasks is the best remedy and you should feel some relief. If switching tasks does not help, your fatigue may be generalized, in which case the only remedy is more sleep.
Napping as an intervention
If sleep deprivation s restricted to a single night, napping can be a useful intervention. Thirty minutes can alleviate the effects of fatigue and up to an hour can improve performance. Longer than that, you’ll wake up groggier than before.
However, napping should not be seen as a solution to or management tool for generalized fatigue. This is primarily because you will sleep for too long or you will wake up groggy regardless of how long you intend to nap because your body needs to sleep for a longer period of time.
Whatever you do, don’t lie down and ruminate. Use whatever relaxation techniques necessary to sleep, no matter how short the period of time. At worst, you will engage in prolonged relaxation, enough to feel refreshed afterward.
Cut the mental load by prioritizing
Completing tasks in a certain order can also lessen the impact of fatigue. Getting complex, important tasks out of the way first thing can be a good start, since clarity and productivity will be at their peak in the morning.
Make a to-do list and order them in terms of complexity. As you work through your list, focus solely on whatever task you are completing at that moment. Multi-tasking will increase the complexity of both tasks and make you even more tired.
It is also important to take breaks when necessary. Simply stepping away from your work to stand outside or sit at your desk and take some deep breaths can go a long way.
Dealing with generalized fatigue
Although these techniques will help alleviate the pressure of generalized fatigue, daily management will not make the problem go away. It is important to identify the core cause of your chronic sleep deprivation and take appropriate action. Be aware that some of these problems may require professional assistance or intervention.
