I’m writing this at 1am. I have finally finished all of my other to-do’s for the day. I am not in top mental condition at the moment. I am tired. I can feel my mind wander. My bed is calling my name. And yet, there is a part of me that is endlessly interested in writing this post.

Irony drumroll please: This is a post on mental fatigue.

I can feel mental fatigue set in. I have a pretty decent stamina for making decisions, being alert and focused, toggling between reading, writing, talking, holding space for others, and my own perceptions. But, when I am exhausted mentally, I feel it physically. Sometimes I can’t make decisions. Sometimes I lose my concentration within a matter of seconds. My short term memory is effected. And I have trouble expressing myself verbally.

For many us mental fatigue or exhaustion may be a result of cognitive load from our work life, our family life, personal conflict, conflict in society, or our choices (e.g. lack of quality sleep). Mental fatigue in healthy individuals can be observed and measured neurologically. When we are mentally tired it effects us.

So, what can we do?

1. Make better choices. (I will do this… starting tomorrow.)

* Get plenty of sleep. Mental fatigue may exist no matter how much sleep you get, but sleep does help refresh your body and mind. There is new research about how the nervous system responds to rest. Additionally sleep allows for processes that create change and restoration at the cellular level. Don’t underestimate the power of sleep!

2. Take personal time.

This may seem unattainable, but even a cup of coffee, 5 minutes of bathroom reading, or a favorite podcast on your subway ride can create rest. I love to recommend taking a day long vacation, and taking time alone, but I know that is not attainable for many of us. If you can – take yourself on a date (alone).

* Take a day in which you can do things by yourself. Take yourself out to a movie, go to a museum or art gallery, or do something you’ve always wanted to do but never made time for. In doing so, you’ll be able to enjoy the peace and quiet of being alone.

3. Reflect.

Reflection is different for each person. Depending on your learning styles, personality and life situation, how you reflect may take many forms. I am the kind of person who likes to reflect in silence. Often the few minutes before I fall asleep at night is my time to reflect. Often this is my time to think through my day, identify synchronicities, and engage gratitude.

* Spend some time reflecting. Try to make this protected time, and a habit. Everyone has a different way of self-reflection. Some pray or meditate, others write in a journal or diary, while others simply allow their thoughts to gently release. Sometimes it helps to do something repetitive, like SAORI weaving, or adult coloring books, or a walking meditation. Try different ways to reflect until you know what king of reflecting practices work for you.

4. Get distracted. (Yes, I said it.)

Many of us are taught to dwell on what is bothering us. Sometimes the dwelling is masked as problem-solving. Thinking about the same things over and over only reifies the thoughts, making it harder to think new thoughts. I find that when I am conscious of my swirling thoughts I have an opportunity to disrupt that thinking. Distraction can be an excellent disrupter. I find myself going to productive distractions (like cooking or quilting) that both feed me and disrupt my swirling mind.

* Take your mind off of those things that are causing you stress by working on a puzzle or spending time with friends and family. You could remind yourself an interest that you have and engage in that, or watch some online videos (kittens anyone?). You could even let yourself engage in beginner’s mind and learn a new craft, skill or art.

5. Move our bodies.

Not all of us take the time to remember that we are incarnate. I find myself spending much of my time attending to thoughts and emotions, and much less time remembering that I am embodied. Not all of us are able-bodied, but for those of us who can move – let’s take advantage of that.

* Gentle movement, aware movement, traditional HIIT training and low impact movement all support our immune systems, our mental health, and our brain health. And depending on the kind of movement, you may also be releasing endorphins. These are brain chemicals which make us feel happy! It’s like the body’s natural “high.” Even if all you can do is take a 15-minute walk, take it.

6. Remember to breathe.

* Try breathing exercises. Cultures have been using breathing exercises to reduce stress for some 8000 years. You can find some exercises recommended by Michigan Medicine at the University of Michigan in the Citations below.

Don’f forget how creative you are!

These are just some strategies to combat mental fatigue. You may have some other methods that help you relax and find peace in your life. It may seem like a lot to try to address mental fatigue (mostly because we are tired thinking about making decisions, planning or strategizing may add to the mental fatigue in the moment). Maybe the key is to stop thinking and begin doing. Or, if you are like me, stop doing, and go to bed before midnight!

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For some additional nerdy reading:

Benson, H., & Proctor, W. (2010). Relaxation revolution: Enhancing your personal health through the science and genetics of mind body healing. New York: Scribner.

Fogel, A. (2013). Body sense: The science and practice of embodied self-awareness. New York: W.W. Norton & Company.

He, Y., Cornelissen-Guillaume, G. G., He, J., Kastin, A. J., Harrison, L. M., & Pan, W. (2016). Circadian rhythm of autophagy proteins in hippocampus is blunted by sleep fragmentation. Chronobiology International, 33(5), 553-560. doi:10.3109/07420528.2015.1137581

Just Breathe: Body Has A Built-In Stress Reliever [Audio blog interview]. (2012, December 6). Retrieved July 31, 2018, from https://www.npr.org/templates/transcript/transcript.php?storyId=131734718

Lieberman, H. R. (2007). Cognitive methods for assessing mental energy. Nutritional Neuroscience, 10(5-6), 229-242. doi:10.1080/10284150701722273

Miller, M. A., Wright, H., Hough, J., & Cappuccio, F. P. (2014). Sleep and Cognition. Sleep and Its Disorders Affect Society, 3-29. doi:10.5772/58735

Mizuno, K., Tanaka, M., Yamaguti, K., Kajimoto, O., Kuratsune, H., & Watanabe, Y. (2011). Mental fatigue caused by prolonged cognitive load associated with sympathetic hyperactivity. Behavioral and Brain Functions: BBF, 7, 17. http://doi.org/10.1186/1744-9081-7-17

Stress Management: Breathing Exercises for Relaxation. (2017, October 10). Retrieved November 1, 2017, from https://www.uofmhealth.org/health-library/uz2255

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