The little-known reason you’re always exhausted after work, experts reveal

The reason so many office workers feel exhausted after work

Experts say end-of-day exhaustion after work is a specific kind of tiredness that shows a mental and emotional strain on the body. nenetus – stock.adobe.com

According to Principle Psychologist and clinic owner at Enriching Lives Psychology, Carly Dober, this feeling is something called “cognitive fatigue.”

“Many workers might spend their days completing a lot of tasks that aren’t urgent, or necessary, but do create lots of vacuums of time and mental energy to respond to,” Ms. Dober told news.com.au.

“These could be noise, colleagues, phones, Slack or meetings. Also, not moving our bodies can actually be more draining than moving them throughout the day, as our bodies are meant to naturally move. People with sedentary jobs or back-to-back meetings with little time in between will therefore be the ones most affected by this.”

Strategies to reduce the post-work slump

“One of the most straightforward tools office workers can implement almost immediately is ensuring you go on one or two walks per day,” Ms. Dober explained.

“This can be on your lunch break or afternoon or morning break, but getting up and moving your body is vital for the brain. Ensure you’re eating healthily and having enough water throughout the day as this is also vital for brain and body health.”

Also, in good news for quiet-quitters everywhere, she also encourages people to reduce their cognitive load when and where possible.

“Do you need to have five different ways to contact your team or boss? Probably not. Notice what drains you throughout the day, and consider discussing this with your team because it’s likely some of them are feeling the same,” she notes.

Ironically, doing things outside of work – like side quests, for those playing along – actually help you have more energy during the work day. Doing fun activities boosts your mood and reduces your stress, particularly if you choose low-stimulating hobbies like art, reading, music or hiking.

The importance of light and sleep

Medical practitioner, Dr. Zac, said that workers should also prioritize natural light exposure in the morning, as it plays a critical role in regulating sleep and wake cycles.

“Step outside without glasses or windows filtering the light before 7am. This simple habit synchronizes your circadian rhythms making sure you have a better sleep quality,” he said.

Not getting enough sleep can contribute to feelings of burnout and mental fog, so Dr. Zac says you should be aiming for seven to nine hours each night.

“Create a good night-time routine, limit screentime and keep a consistent schedule – it works wonders,” he explained.

When to seek help

However, if your exhaustion is persistent, interfering with your ability to function, or spilling into your personal life, there could be some underlying medical issues at play.

“Chronic exhaustion can sometimes signal underlying issues like anaemia, thyroid disorders, sleep apnoea, or even depression,” he warned.

“Vitamin deficiencies, especially B12, zinc, and D, are also common culprits. If you’ve addressed lifestyle factors and still feel constantly drained, it’s worth checking in with your doctor.”

“Red flags include feeling hopeless, experiencing physical symptoms like headaches or digestive issues, or finding it hard to get out of bed.”

Conclusion

By recognizing the signs of cognitive fatigue and implementing simple strategies to reduce it, you can regain your energy and enthusiasm after work. Remember to prioritize natural light exposure, healthy habits, and a consistent sleep schedule to support your overall well-being.

FAQs

Q: What is cognitive fatigue?
A: Cognitive fatigue is a type of mental and emotional strain caused by the constant switching between demands, decisions, and meetings.

Q: How can I reduce cognitive fatigue?
A: You can reduce cognitive fatigue by taking regular breaks, moving your body, eating healthily, and reducing your cognitive load.

Q: What are some signs of chronic exhaustion?
A: Signs of chronic exhaustion include persistent fatigue, feeling hopeless, experiencing physical symptoms, and difficulty getting out of bed.

Q: What should I do if I’m experiencing chronic exhaustion?
A: If you’re experiencing chronic exhaustion, you should consult with your doctor to rule out underlying medical issues and develop a plan to address your fatigue.