Fatigue is the result of your body struggling to find the energy to function normally; the energy simply isn’t available and it can feel debilitating. Fatigue can follow illness but it can also be the result of chronic stress, like an engine in overdrive for too long.

Sometimes you don’t know you have done too much until you have done too much! This is why it's really important to protect energy levels and prevent fatigue, by practicing the following 7 self-care activities that switch off the accelerator and help you truly rest.

P – Practice breathing exercises

R – Relax and recuperate 

E – Exercise when you can

V – Ventral vagus nerve activation

E – Engage with others

N – Notice your arousal levels  

T – Take time out

Practice regular and relaxing breathing exercises

If in doubt breathe out! This phrase reinforces the fact that breathing to provide stress relief requires our out-breath to be longer than our in-breath. Exhaling longer promotes the ‘Rest and Digest’ calming response of your parasympathetic nervous system.

There are many breathing exercises out there, but if you need a simple exercise, breathe in through your nose for a count of 4 and out through your mouth for a count of 7. Once you feel relaxed the breath can become equal on the in and out breaths. For more exercises, try the 87% app and look in the Tools section.

Relax and recuperate

Make sure you switch off from work with either a hobby, music or whatever makes you feel relaxed. The best recuperation comes from sleep so ensure you get decent sleep by switching off blue light and slowing down your heart rate well before bedtime.

Exercise when you can

This can be hard for busy people, but find an exercise that helps you stretch and move in a different way to when you’re at work. Set an achievable but regular goal to get it into your routine. Use short and fast high intensity videos, or follow one of the many online videos. Give Yoga a try too. It’s great for stretching out your tension as well as strengthening your body teaching you how to breathe for calm. 

Ventral vagus nerve activation

This is the ‘Tend and Befriend’ response of your resting parasympathetic nervous system. Also known as the social engagement system, it’s the part of us that responds to connection and caring with others, but also to yourself when you are actively self-compassionate. Slow deep breaths, humming, gargling, smiling and eye contact are all things that trigger this nerve, signalling that it’s ok to relax. If you live alone, you could even try to visualise someone you trust and imagine feelings of safety and connection. 

Engage digitally with others

Connection to others digitally also activates the ventral vagal network.  Making eye contact over Zoom or Facetime, or having a meaningful text conversation with someone can cue your body to relax. 

Notice your arousal levels

It is really important to be aware of how stimulated you are and for how long. Hearing negative news will engage your stress response and increase anxiety, but you don’t want to be in this overdrive state for too long. Over-arousal can be seen in signals given off by your body, for example, a fast breathing rate or pulse, and the need to urinate often. 

Calm down your arousal by taking a mindful moment out, together with relaxed breathing and some soothing self-talk. This also activates your prefrontal cortex, allowing for more logical and rational thinking, which in turn is calming.  

If you feel de-energised and lacking in motivation, then gently stimulate your senses and use movement to reactivate back towards the middle ground. 

Take Time out

Perhaps this is the most important tip. In order to allow each of the above to happen, you need to take time out for yourself. The time has come to prioritise self-care and put boundaries in place that will preserve and protect you.