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4 Signs You’re Suffering from Fatigue Crisis
There’s no two ways about it: 2021 has been an incredibly stressful year from the ripple effect of the global coronavirus pandemic and the economic repercussions that ensued, this year has left us all feeling a little (okay, maybe a lot) fragile, shaky, worn and exhausted.
When plunged into stressful situations such as these, it’s quite normal for us to turn to instant comforters in a bid to soothe our anxiety. These can often be pretty unhealthy measures, such as over eating, drinking, spending and intense sessions of binge-watching your favourite show. These activities may help make us feel better in the short-term, however can reap havoc on our health in the mid to long term, and can be explained as “crisis fatigue”, side effects of chronic stress that hits us like a 10kg dumbbell.
So firstly, what is crisis fatigue?
When any kind of stressful event rears its not-so-pretty head, hormones are released which instruct our bodies to evoke a
flight, fight or freeze response. When the crisis has passed, the hormones subside and we likely go back to “normal”. But what happens if the crisis continues? (We’re looking at you, 2020.) Well, those hormones continue surging and
because our bodies and brains are not designed to process long-term stress, these stressors manifest into what is known
as crisis fatigue.
If you think you may be suffering from crisis fatigue, we’ve put together 4 tell-tale signs you could be experiencing it, followed by some handy tips on how to deal with it.
1.) Physical indicators.
These could show day-to-day in the form of aches, headaches, pains, dizziness and nausea, as well as a decreased sex drive. Additionally, there could be changes in your body medically, such as increases in blood pressure, heart rate and blood sugars and worsening of chronic conditions, for example asthma and hypertension.
2.) Cognitive function.
Becoming forgetful, lacking focus and experiencing lethargy and fatigue are all signs of crisis fatigue; so too are low self-esteem or insecurity, constant worry and thoughts or acts of self-harm or suicide.
3.) Emotional repercussions.
This side effect is pretty self-explanatory and you can expect to experience any of the following:
Anger, mood swings, irritability
Quick to frustration or overwhelm
Increased anxiety and/or depression
Unable to experience pleasure
4.) Behavioural changes.
Many of us can probably say we’ve experienced some kind of behavioural changes this year, and can come in the form of:
Appetite changes: over eating, under eating, binge eating
Impulsive, reckless, nervous or compulsive behaviour
Insomnia, nightmares, oversleeping
Procrastination, avoidance, social withdrawal
Substance abuse: alcohol, drugs, smoking etc.
So, what can you do if you’re suffering crisis fatigue and what measures can you take to help cope?
1.) Switch off.
Your phone or screen, that is by removing yourself from the constant scroll of stressful information, news and social conversation, even for a little bit, you’ll allow yourself to be fully present and experience some refreshing mental respite.
2.) Get some air.
By getting outside and taking a walk, or simply putting some breathing practices in motion, helps your brain get the oxygen it needs to perform optimally.
3.) Experiment with essential oils.
Essential oils have long been known for their mood-boosting properties. Consider diffusing varieties known for their relaxing benefits, like lavender and wild orange that can help relieve stress, boost your mood and energize. To relieve muscle tension around the shoulders you can try Past Tense, and for any lower back or joint pain you will love the cooling effect of Ice Blue. To boost your mood try Citrus Bliss, Elevation and ClaryCalm essential oil blends.
Moreover, you can use Adaptiv, Lavender Peace and Balance to help calm your mind. To improve your brain’s cognitive ability use the grounding aroma of Intune focus to help reset your focus. The woody aroma is ideal when you want to stay on task especially around the 2 pm sugar slump .
Alternatively, soak in a warm Epsom salts bath with three to four drops of your favourite oil mixed with a teaspoon of carrier oil, or use this oil blend for a soothing massage.
4.) Stick to a routine.
By creating a daily routine and sticking to it, you reduce those feelings of lacking control and structure, which makes the days seemingly blend into one another.
For example, wake up at the same time each day, followed by a shower and breakfast, some movement to energize your mind and body before commencing work. Slot in specific times of the day for meals, exercise and switching off before bed.
5.) Exercise!
Get fit, bust that stress away and have something new to focus on while having fun. Get outdoors and ride a bike through the botanical gardens or along the beach . So many online classes are now available on You tube , from Yoga to resistance training . There is no excuse that you don’t have time – you just haven’t created the daily habit of physical self care .
6. Seek guidance from a Health and Wellness Lifestyle Coach.
If things are getting too much and you need guidance on where to start creating new wellness lifestyle habits , then book in for a health and wellness lifestyle consultation with Marii . Health and wellness lifestyle coaching can help guide you if you are struggling with your relationships, work and caring for yourself, or just need to vent.
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Marii Oblescuk is an Integrative Nutritionist and Health Coach trained at the Institute of Integrative Nutrition in New York, USA and is the founder of Darwin Complete Health and Wellness and incorporates the power of therapeutic grade DoTERRA essential oils.
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