Solutions to common fatigue problems. Long-term fatigue will lead to more health problems, which will naturally have a greater impact on work and life. Do you know the solutions to common fatigue problems?
Solutions to common fatigue problems 1 1, chest enlargement
Method: Stand up straight, buckle your hands behind your back, hold your shoulders tightly and droop, and lift your chest with your arms as high as possible. Inhale as much oxygen as possible with your nose when raising your arm, and exhale when lowering it.
Function: It can help you say goodbye to white-collar natural enemies-mouse hand and back strain. The unexpected gain is that when you walk, you no longer bow your waist and your chest expands.
2, sedation alternate breathing method
Methods: Sit up straight, with right thumb on the right alar, forefinger and middle finger on the bridge of the nose, and ring finger on the left alar. Hold down the left nostril, lift your thumb and inhale through the right nostril for 5 seconds. Put down your thumb and hold your right nostril for 5 seconds, then let go of your left nostril and exhale for 5 seconds. Inhale through the left nostril and exhale through the right nostril.
Function: can immediately calm the mood and keep a clear head.
Applicability: When you can't think calmly or before making a major decision.
3. Stretch neck forest style
Methods: Stand up straight, tilt your head slightly to the right, put your right ear gently on your right shoulder, and take a deep breath evenly through your nose. After one minute, practice on the other side. Relax, take a good breath, cooperate with meditation, switch the picture in your mind from the monotonous office to the tree-lined and breezy lake, and imagine yourself as a goddess wearing a wreath and bathing in the sea breeze. The effect is naturally better.
Function: Relieve cervical fatigue and anxiety.
Applicable occasions: when answering the phone or taking the elevator.
4, waist and abdomen weight loss method
Methods: Stand upright, with legs about 1 m apart and toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, put your right hand on your right leg, breathe normally, and keep this action for 5- 10 seconds. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.
Function: strengthen abdomen and waist, relax back.
Solutions to common fatigue problems 2 Physical fatigue
Symptoms: This is muscle fatigue caused by overwork and the increase of carbon dioxide and lactic acid in the blood. It is characterized by weakness of limbs and muscle aches, but it is painless in spirit and even pleasant.
Countermeasures: The best way to eliminate physical fatigue is to sleep. Taking a hot bath or soaking your feet with warm water before going to bed will make fatigue disappear faster. During sleep, the metabolism of the whole body is reduced, and nerve cells can take the opportunity to absorb various nutrients and prepare enough energy for the nerve activity after awakening. Adequate sleep can make people quickly eliminate fatigue and maintain abundant energy. A reasonable diet can supplement a lot of nutrients consumed by physical labor, so it is also a necessary measure to eliminate fatigue.
Psychological fatigue
Symptoms: Mental fatigue refers to brain fatigue due to long-term use of the brain and insufficient blood supply and oxygen supply to the brain. Its main manifestations are dizziness, loss of appetite, memory loss and inattention.
Countermeasures: The main way to eliminate mental fatigue is to participate in physical activities properly, also called active rest. You can play ball, do exercises and walk, but the intensity of exercise should not be large and the time should not be too long.
Pathological fatigue
Symptoms: This kind of fatigue sometimes occurs in the case of physical exhaustion, and there is a sense of powerlessness. This is due to the failure of some machines in your body, which leads to the disorder and imbalance of metabolism and secretion.
Countermeasures: The key to eliminating this kind of fatigue is to treat the disease. Although some people have not found the symptoms of local organ pain, they often feel tired, which may be a harbinger of the coming disease and need to go to the hospital for careful examination.
Mental exhaustion
Symptoms: This is the most complicated fatigue in modern society. The main reason is chronic fatigue caused by long-term overload operation, and excessive mental stress is also an important reason. Unfortunately, this kind of fatigue is often overlooked. The most obvious manifestation of mental fatigue is insomnia. Have incoherent dreams, wake up from nightmares, toss and turn, and even stay up all night.
Countermeasures: Most people like to use sleeping pills to deal with these problems, but this is not the fundamental solution. Experts believe that the following methods are extremely effective in eliminating mental fatigue.
1, first of all, we should pay attention to mental health, strengthen moral cultivation, open our hearts and reduce the occurrence of psychological fatigue. Once it appears, you should vent your bad feelings in time, and don't keep it in your heart, such as talking to your intimate friends.
2. Regularization of meal time. A regular diet can keep the body in a normal metabolic state.
3. Exercise more. Healthy people can do some sports activities, such as jogging, cycling, swimming, walking and so on. Exercise can make people more confident at work and more calm when encountering difficulties. Evening exercise can also make you fall asleep faster.
4. Sleep more. An important cause of mental fatigue is lack of sleep. People in this situation should sleep an extra hour every day. Everyone's sleep needs are different, so we should find the most suitable fixed sleep time.
5. Grasp the peak energy period. Some people are energetic in the morning, while others are energetic at night. It is extremely important to find out your peak energy, so that you can arrange your schedule reasonably.
Solutions to common fatigue problems 3 1, exercise. Most people are prone to fatigue because of lack of exercise, so everyone must pay attention to exercise in life to eliminate local fatigue. It is suggested that physical activity of at least 1 hour every day, such as climbing stairs, walking, yoga and aerobic exercise, are common exercise methods.
2. Eliminate the environmental pressure in work or study. If you want to get rid of the injuries that are easy to get tired, it is very important to learn to eliminate the pressure in life or work. If you are in a stressful environment for a long time, it will directly affect your brain health and eventually lead to physical abnormalities, so patients must learn to decompress. Among them, exercise, self-regulation, deep breathing and meditation can help everyone stay away from fatigue.
3. massage. If there is a problem of fatigue, the patient can adjust it by massaging his head and feet. Among them, it is suggested that you comb your hair and skin with a comb to promote blood circulation throughout the body and achieve the purpose of relieving fatigue and improving sleep.
4. Slow down. Fast-paced life is one of the main causes of fatigue, so we might as well learn to relax and slow down in life, so as to stay away from injuries. Among them, deep breathing is the most important, which can make the mind slowly close to the body.
Finally, the harm of chronic fatigue is enormous, which will not only reduce work efficiency, but also induce various diseases, leading to fatigue, listlessness, yawning, irritability, backache, dizziness, insomnia and lethargy. Therefore, everyone must pay more attention in life to stay away from harm. Never do irreparable harm to your body because of fatigue.