If there is no strength. What to do if you are tired of working and no longer have the strength? Exaggerated weights in exercises

Before, with the sound of an alarm clock, you stretched languidly in bed, and then cheerfully walked to wash your face and get ready for work. And now, you feel that there is no strength, and in the morning you can’t even lift your head from the pillow. What happened to your body? Where did you manage to step over the line when the life energy began to end? Let's try to figure out why it happens that there is no strength and how to deal with this trouble.

No vitality - what is the reason?

Most of you will probably be surprised at how many life energy eaters we have to deal with on a daily basis. Moreover, we deliberately go towards our future ailments, not even suspecting that it is precisely for these reasons that we constantly have no strength. So, let's figure out what we are doing wrong in our life, and why by the evening we have no strength at all.

1. Wrong dream. It has been proven that a person needs to sleep for about 6-8 hours for cheerfulness. And if you decide to get enough sleep, it is not necessary to lie in bed for half a day. This will make it even worse. To feel cheerful in the morning, you need to go to bed before 12 at night and sleep for about 6 hours. Sleeping during the day is not recommended. It can take away your last energy. As a last resort, if you lose your will and are about to fall, lie down for 15 minutes. This is how long a short sleep lasts, thanks to which the body can get some energy.
2. Food is another common cause of impotence. Surely, many have noticed that it is after dinner that there is no strength, and fatigue appears. It's all about what you eat. Fast food and other "fast carbohydrates" only harm your body, temporarily giving a feeling of cheerfulness, and then taking away the last energy. To feel good after eating, forget about pizza, donuts and Coca-Cola. The best diet is one that includes cereals, fruits and vegetables.
3. Another reason why by the evening there is no strength, and weakness is felt, is work. This is not a great secret for anyone, but many do not notice how they overload themselves, do not shift some of their responsibilities to others, if the position allows, and generally do things they don’t like, which causes negative emotions and takes a lot of energy. Taking a vacation all the time is not the best option. It is better to learn how to rationally spend working time. And if you've never come to work in a good mood, maybe it's best to change it altogether before you drop dead right there?
4. Family people, and especially women, are familiar with the situation when, after work and household chores with children, cooking and other delights of life, there is no strength at all. And there can be no question of taking time for yourself and your favorite pastime. To prevent this from happening, arrange with your family to give you the opportunity to recover for some time and at least occasionally help with homework. On your hump, you will not be able to carry the entire household for a long time, and your health is definitely not iron.
5. There is a category of people who constantly steal your time, and, accordingly, your strength. These include annoying friends who love to sit at a party and talk about nothing, or uninvited relatives who stay with you for a month or more. Learn to refuse such people, otherwise you will never regain your strength and will not return the time spent.

There are a great many reasons why during the day there is no physical strength to do all the things. This also includes routine, too many promises and responsibilities to other people, and even the amount of coffee drunk per day instead of the expected energy, on the contrary, will lead to drowsiness.

If fatigue attacked you right in the middle of the working day, and you don’t have the strength to do anything, cheer yourself up with simple gymnastics:

Every time you feel that you have no strength again, you will already know what to do. Remember that your health is in your hands. Alternate mental and physical activity, learn to relax with your favorite pastime, eat right and refuse those who waste your time in vain. Do not get carried away with alcohol and drugs, but have time to monitor your health. You are the master of your life, which means that only you can return your strength.

There are moments in the life of every person, regardless of gender and age, when an ordinary day ends with severe fatigue and this state is stably maintained for a long time. The decline in strength makes some adjustments to the previously active life. Cheerfulness does not come even after a good rest. Such an ailment, which makes adjustments to the usual way of life, often appears at the age of 28-45, but it may well happen in children and an older age group. Women are more prone to breakdown. The weaker sex falls into an unhealthy state of impotence twice as often as men. To restore vitality, it is important to determine the causes of loss of strength in women and direct all efforts to eliminate it.

The causes that cause the problem of loss of strength in a woman are varied and require timely identification and elimination.

For each person, the declining state of the body's reserves appears and proceeds individually, but there are a number of signs, getting rid of which you can return life to its previous course:

Through nutrition, the body receives food, replenishes the energy supply of body cells, therefore, each food eaten should be useful and nutritious. Poor quality products, fast foods, smoking, pickling, sooner or later will negatively affect the healthy functioning of systems and organs.

In the process of cooking, it is necessary to take into account the compatibility of products, the effectiveness of the use of vitamins with one or another ingredient. Use gentle cooking methods that retain most of the nutrients.

It is worth noting that physical, constant overstrain, as well as mental activity without proper rest, leads to identical results.

When drowsiness and weakness appear, you need to listen to the signal and let him relax and rest. This will help the body recover, provided that the condition has appeared in a person leading a predominantly healthy lifestyle.

• Dehydration. Heat is a reason to increase the amount of fluid consumed. Lack of water leads to disruption of biological processes in the body, resulting in a breakdown and a constant desire to sleep.

Important! The water balance cannot be replenished with alcohol-containing drinks, coffee, sweet soda, as they, on the contrary, contribute to the rapid dehydration of the body.

Weather-dependent people are advised to walk more in the fresh air, do yoga and meditate, and do relaxing exercises. According to statistics, balanced, phlegmatic people tolerate such changes better than emotional people.

• Lack of sleep, addictions, disordered lifestyle. Adhering to the wrong lifestyle, untimely eating, skipping mandatory appointments, not getting enough sleep, refusing to leave from year to year, you can cause irreparable harm to the body, no less dangerous than addiction to tobacco and alcohol-containing drinks.

The lifestyle is considered wrong:

Leading such a lifestyle, already after 30 years, one can expect depletion of the physical reserves of the body, dysfunction of systems and organs, weakness, loss of strength, and a constant desire to sleep.

• Hormonal imbalance. The reasons, if there is no strength and energy in women, may appear after 40 to 55 years. The female body is constantly undergoing transformation. Completion of the reproductive function is accompanied by disturbances in the work of the endocrine system. The disease is accompanied by: weakness in the muscle muscles; nervousness; arterial hypertension or hypotension; increased fatigue; increased contraction of the myocardium; weakness and drowsiness during the period when there should be increased activity; excessive nervousness.

In such situations, vitamin-mineral complexes, medicines containing plant alkaloids positively affect the female body.

Apnea. A serious illness that results in the cessation of respiratory function during sleep. The running course is eliminated by the surgical method. For the disease, drowsiness is characteristic, due to hidden stress. In adults, it occurs mainly in a chronic form.

Apnea is manifested due to: abnormal tissue changes in the airways, nasopharynx and larynx; changes in the volume of the tongue, uvula, adenoids; obesity; smoking. The disease is dangerous morning arterial hypertension, changes in the work of the heart muscle and blood vessels.

Apnea deprives a person of proper rest, since there is no deep sleep phase with constant breathing stops. The problem will be solved by a doctor - a somnologist.

Anemia. The lack of iron in the body leads to a pathological decrease in red blood cells. They are responsible for transporting oxygen to the cells of the body, and their deficiency leads to the formation of anemia.

The reasons may be: insufficient intake of iron-containing products, or its non-absorption; systemic lupus erythematosus, celiac disease; dysfunction of the kidneys, thyroid gland. They signal the appearance of an ailment: a breakdown; frequent pulse; labored breathing; fragility of hair and nail plates; loss of skin elasticity, sagging.

Lack of vitamins. Seasons in which there is a limited amount of fruits and vegetables require a complete replacement in the form of pharmacy vitamins, otherwise their lack will affect physical activity. The body's resistance to infectious and viral diseases will decrease.

If there is: loss of interest in surrounding events; there was a change in skin tone; there was bleeding gums; fragility of bones; polyneuropathy, anemia; loss of strength and drowsiness at the time when there should be increased activity, it is recommended to take vitamin complexes and diversify the menu with products rich in vitamins B, C, D.

Loss of energy: what to do? This is not a rhetorical question, there are answers to it, and their relevance especially increases with the onset of autumn and spring, when people massively complain about a breakdown. No matter how many cups of coffee you drink in the morning, by the middle of the day you are already ready to fall asleep, barely touching the pillow? Is your head ready to hit the table? Can you barely keep your eyes open? The brain seems to have turned into a thick pea soup and does not want to come out of a stupor? These symptoms of a breakdown are now familiar to many. And all this just at the time when we need to be highly productive, active and purposeful. After all, no one has canceled our official and other duties, and, unfortunately, for most of us at noon, life is still in full swing and full of tasks and urgent matters. So, a breakdown: what to do? How to increase energy?

The breakdown is dangerous not only for employers. It easily turns into depression, increases the feeling of burnout and apathy, deprives a person of any joy in life. The solution to the problem of "Loss of strength: treatment" begins with the need to increase energy, which, against the background of a breakdown, becomes less and less. Fortunately, you can and should increase your energy. Here are 8 simple and publicly available methods that answer the question: a breakdown, what to do? Try them for yourself instead of heading to the nearest cafe for another dose of dope. These 8 simple steps will help increase energy, replenish vitality and allow you to continue your day without losing efficiency.

So, a breakdown: what to do? 8 affordable ways to increase energy

1.Drink some water. Even mild dehydration can cause fatigue and lethargy. Drinking water flushes out toxins and activates the metabolism. Add a slice of lemon or a slice of cucumber to a glass of water to increase her ability to hydrate her body. Cucumbers have the added benefit of replenishing electrolytes that are lost due to dehydration, psychological stress, and mental fatigue.

2.Get outside. In dark rooms, the content of melatonin, the sleep hormone, increases. High levels of melatonin are helpful at night when we really need a dark room - it helps us sleep. But in the middle of the day, we want to feel active and efficient. Get outside. Daylight will lower your melatonin levels, reducing feelings of lethargy and sleepiness, helping you overcome your low energy levels.

3.Go for a more energetic walk. When you go out for your dose of daylight that lowers melatonin levels, combine this procedure with walking, and at a brisk pace. Even a small but active walk will have a powerful effect on your body. It is especially important to lower blood sugar levels after meals. when it is often in excess. Work your muscles to lower your blood sugar. This reduces the body's need for insulin secretion. This not only helps prevent type II diabetes, but also eliminates the drowsiness and fatigue associated with excess insulin secretion.

On the other hand, brisk walking causes a rush of adrenaline, which improves blood circulation, including activating blood flow to the brain, and increases mental alertness. It is advisable to find a free hour every day for physical activity. If training in a sports club or yoga studio does not fit into your schedule, use your lunch break. Even a short brisk walk around the block does wonders. At a minimum, it will help you get rid of drowsiness and restore efficiency. This is one of the simplest and at the same time effective solutions to the problem called: Loss of strength, what to do?

4. Increase the efficiency of your immune system. Chronic stress puts too much stress on the immune system and puts it to the test. This means that the body is not able to protect itself from viruses and other harmful microorganisms, that we are always on the verge of another ailment or disease. Weak immunity leads to the fact that we constantly feel lethargy, fatigue, loss of strength.

There are many adaptogen herbs that help our bodies adapt to chronic stress, boost our immunity, and provide energy. Here are some of them: rhodiola, licorice, eleutherococcus, astragalus, ashwagandha, reishi, etc. My personal choice for Low Energy Treatment is Ashwagandha. But first, I tried other herbal remedies, which I recommend you do as well - experimentally find an individual solution for your own immune system.

5. Breathe properly, and through your nose

The human body has a free first aid kit with a huge range of effective remedies. Many "drugs" you can access at any time through the breath. By changing the frequency and depth of our breathing, we can change our emotional state, the concentration of certain hormones, energy levels and physical activity.

The right nostril governs the solar (right) side of the body and is responsible for energy, motivation, and the state of wakefulness. If you are exhausted by a breakdown, the treatment of his, as they say, small blood, will be more effective with a clean right nostril, active throughout the day. While the lunar side (left) works at night.

Useful during the day solar breathing technique to help you increase your energy. This is one of the effective answers to the question: a breakdown, what to do? First, clear the right nostril while sitting upright on a chair: close the left nostril with the ring finger of the right hand and breathe slowly and deeply through the right nostril. As soon as the right nostril clears, start breathing as follows: take a deep breath through the right nostril, then with the thumb of the right hand close the right nostril and hold your breath for a comfortable period of time, then release the left nostril and exhale completely through it (right nostril while clamped). Continue like this for 2-5 minutes: inhale energy through the right nostril and exhale lethargy, drowsiness and fatigue through the left. The solar breathing technique will help you stay alert throughout the day.

Before going to bed, do this exercise in reverse, using moon breathing technique. First, simply breathe through the left nostril, clearing it by pinching the right. Then inhale with the left and exhale through the right nostril, this time holding your breath after exhalation, also for a comfortable period of time. Breathe in peace, serenity and relaxation through the left nostril, exhale through the right nostril all unnecessary excitement, stress and all thoughts about the past day, preventing thoughts of tomorrow from appearing. This moon breathing technique will help you relax and fall asleep sound, healthy sleep, which also helps to reduce daytime fatigue.

6. Avoid snacking- sweet foods containing simple carbohydrates. They lead to the release of the hormone insulin, which makes us feel sluggish and tired, while at the same time promoting weight gain. Many people with a wheat or gluten intolerance may also experience fog in their heads after eating foods containing these ingredients. The use of products from polished, dead grain, that is, almost all flour products, in the vast majority of people causes drowsiness and loss of strength, the treatment of which requires, first of all, a change in diet.

Instead of sweets, try drinking water to rehydrate your body, and if you're still craving something to chew on afterwards, try snacking on protein and nutrient-dense snacks like a handful of nuts, a small salad, berries, or a green smoothie.

7. Get a good night's sleep, learn new ways for you to increase energy. Follow the principles of sleep hygiene: turn off electronics an hour before going to bed, sleep in a cool room, preferably in complete darkness, to increase the production of melatonin, which will provide you with a sound, restful and rejuvenating sleep. Taking extra melatonin 30 minutes before bed is another healthy and safe way to improve sleep quality.

, breathing techniques and also help to relax and then fully recover overnight.

Master a rich arsenal of ways to increase energy, which are developed in yoga and other systems of traditional medicine. If you want to do it quickly, join ours from 21 to 29 September. During the week of the trip, you will learn different methods of counteracting the loss of strength - breathing and physical exercises, acupressure and other types of self-massage, and psychotechnics that improve your well-being. 7 days of practice and immersion in this topic is enough to form the necessary skills and return to the autumn-winter weekdays fully armed.

8. Loss of strength: treatment with medications is also necessary. Visit your doctor if the above methods are not enough to increase energy and overcome the breakdown. This is a signal that the time has come for a professional consultation with an expert and a deeper diagnosis. Constant fatigue can be a sign of more serious health issues than the ones we've covered above. At a minimum, you need to pay attention to the state of the thyroid gland, the level of iron and B12 in the body, as well as many other factors due to individual health conditions. Perhaps you need a narrower and more personalized answer to the question "Lack of energy: what to do?".

And, of course, exercise! In particular, in the yoga system there are many poses that perfectly tone up the body (for example, from September 21 to September 29! The highlight of this trip will be techniques for overcoming a breakdown and chronic fatigue. You will try everything for yourself. This time you will have something to oppose to the autumn-winter I'm feeling down!

and receive new blog posts straight to your email inbox!

Why is there no strength?

• "Why do I feel tired?"
• "Why is there no strength?"
• "Why is there little energy?"
• "Where does the breakdown come from?"

People of all ages come to me with such requests from time to time. They realize that they constantly feel tired, complain of a breakdown and want to know why this is happening, how to change this condition?

Let's figure it out.

Causes of fatigue

There can be many reasons for fatigue. Some of the most popular are physiological reasons: a large amount of physical activity, work associated with an increased concentration of attention, being in a poorly ventilated room, illness, etc. That is, these are rather external, objective reasons. As a rule, a person who has encountered such a cause understands well that it is she who leads to fatigue.

There are also internal, psychological reasons, and they often do not lie on the surface. In this case, a person can work, for example, at a simple job and in a comfortable room, but still experience severe fatigue.

If we open some dictionary and look at the definition of the word fatigue in it, then among other things we will see there a construction like “fatigue is when energy runs out in some organ or organism as a whole” (For example, back in 1907 in the Brockhaus and Efron says: Fatigue…
The activity of every organ of our body after some time begins to decrease in energy …»).

Then the question arises: if a person is not busy now with prolonged physical exertion, if he sleeps enough, and if he spends time in ventilated rooms, then where does the energy go? What is she spending on?

Where does the energy go?

At the beginning of the 20th century, the famous psychologist Bluma
Vulfovna Zeigarnik began to explore the topic of unfinished situations. It all started with the fact that she drew attention to the peculiarities of the work of waiters: they remember the content of the order well before it is completed and quickly forget the content of the order after it is completed. She began to research this topic and came to the conclusion that unfinished situations (in other words, tasks, activities) are held in our psyche better than those that we have completed.

It is convenient to demonstrate this effect in a group: participants are given a task - to solve as many problems as possible in the allotted time (for example, in physics, chemistry, mathematics, all sorts of puzzles, etc.). The allotted time is not enough to solve all the tasks, therefore, at the end of the time to complete, the participants find themselves in a situation where they were able to solve some of the tasks, but did not have time to solve some. Next, the facilitator asks to reproduce on paper the conditions of those tasks that the participants remember. As a result, it turns out that the participants will mainly reproduce the conditions of those problems that they began to solve, but did not solve. The tasks with which they coped will be remembered with much greater difficulty. This is a manifestation of the Zeigarnik effect or, in other words, unfinished gestalts.

Another famous scientist, Kurt Lewin (philosopher, psychologist, creator of Field Theory), also dealt with this topic. In his opinion, at the beginning of each action, some tension arises in the psyche. As this action is performed, this tension is somehow wasted and leaves along with the end of the action. If the action is started but not completed, then this tension is not completely discharged. Part of the tension remains. What are the current actions? About everyone, starting from a half-drunk cup of coffee and ending with the desire to become a good actor, which did not come true, for example, because parents considered that it was more profitable to be a lawyer now ...

So, what we have come to: without completing some of our undertakings (and it is always associated with some kind of our need), we keep in our head a certain source of excitement, a certain tension. The more such incomplete situations we have, the more our energy will be spent on maintaining these tensions (Why? In order to someday satisfy the needs that were behind these incomplete actions).

Why don't we complete the steps? Here we have different reasons, here are a few examples:

• Not brewed coffee. A man sits at work and wants coffee. It is, but you need to brew it yourself in a coffee machine. And, for example, because of the fear of being ridiculed, the employee does not go to make coffee (“What if you can’t cope with this machine? Everyone will laugh at me then ...”).
  As a result, he sits at work with an unsatisfied need for coffee and some tension that comes with this situation.
• Didn't become an actress. She wanted to become an actress, but when it came time to choose a university for admission, her parents told her that if she went to study as an actress, then she would not be able to earn money with such a profession, and then she would have nothing to live on, and her elderly parents she will not be able to help ... As a result, she went to study and work as a lawyer, but the need to be an actress remained. And with it, some tension about it.
• Checked in the store. Paying for the purchase in the store, she noticed that the change was not given to her correctly. She wants to restore justice, but she is afraid (“What if she gave me everything right, but I didn’t count it correctly?” Or “What if I tell her now, and she will swear?”). As a result, she goes home without getting her full change at the store and with some tension about it.
• Something I did not have time to say to a dead person. He really wanted to tell his mother how much he loves her, but each time he did not say, because there were different reasons: either she again criticizes his choice of a bride, then she criticizes his choice of clothes, etc. In general, every time the situation developed in such a way that it was somehow inappropriate to talk about love.
  And then she died.
  He was left with an unsatisfied need to say something to her and some tension about it.

In all these unfinished situations, we have some kind of good reason, in our opinion, not to complete the case. Most often, the case concerns some kind of conflicting feelings for us.

What to do with this unfinished situation? The first solution that comes to the mind of many is to try to forget this situation, because this tension is unpleasant to face. OK, let's see how it looks in practice. We have a focus of tension in our head (its goal is not to forget about the unfinished business and still complete it), but we don’t like this tension, then we remember that we are strong-willed beings, and create an opposite force for this tension, even stronger (with its help we crush this tension somewhere far away into the unconscious).

And so, we “forget” about this case, about this incident. Everything seems to be fine. But there is one BUT: now, because of this unfinished business, we spend even more energy, because part of the energy is still spent on maintaining tension (albeit in the unconscious), and at least the same amount of energy is spent on holding back this tension. That is, now we spend two or three times more energy on it. "Forgetting" is expensive.

Everything would be fine if we had only one unfinished business, only one unmet need. So there are a lot of them! And each spends our energy to maintain the tension associated with it. And if we prefer to forget about all this, then the amount of energy expended can be safely multiplied by 2-3. And this tension will operate 24 hours a day, 7 days a week, 365 days a year. We can say that this energy is wasted, since it is spent on internal experience about the situation, and is not used for any of our external activity.

This is one of the popular mechanisms of fatigue and loss of energy, which is caused by psychological reasons. Now it is clear why a person who sleeps enough, has comfortable living conditions, can complain of constant fatigue.
and lack of strength. He has strength and energy, they are simply spent on these tensions associated with unfinished business and unsatisfied needs.

What to do?

If you are faced with a similar situation, with a lack of strength, then the most convenient way would be to contact a psychologist or a psychotherapist. To date
in many areas of psychological work there are tools for working with unfinished situations.

Well, the Gestalt approach succeeded in this, where the main emphasis is on the existence of a person at a given moment in time and in a given place. What is happening to him at the moment? What does he want? What incomplete situations in the past prevent him from fully functioning in the present? What needs does he face? Are there any contradictions? etc.

I like the approach called symbol drama. At meetings with such a specialist, you need to imagine (imagine) different images. It turns out something like a daydream. As a result of such work, a person has the opportunity to change his inner world, and this is done in the imagination, and the effect is felt in reality.