Exhausted at Work? Try These 8 Things for an Energy Boost

Beating that 9 – 5 can be a bit overwhelming and exhausting. If this habit continues, it will result in workplace fatigue. As stated by Judith Ricci, Sc.D., MS, of Caremark Rx Inc., of the nearly 29,000 employed adults interviewed, 38 percent said they had experienced “low levels of energy, poor sleep or a feeling of fatigue” during the past 2 weeks. Total lost productive time averaged 5.6 hours per week for workers with fatigue, compared to 3.3 hours for their counterparts without fatigue. 




The Effects of Workplace Fatigue on the Productivity of an Organization

Because the employees are exhausted, the quality of their work will greatly be affected. In accordance with OSHA estimates, a total loss of productivity is $136.4 billion every year. This is due to lack of quality performance, greater absenteeism (fatigue-related illnesses), and high injury in the workplace. 

While Gallup said 85% of employees report being disengaged or actively disengaged at work, which results in nearly $7 trillion of lost productivity on an annual basis. 




How Workplace Fatigue Affects the Employee’s Life

Sometimes, you can’t separate your work-related issues from your personal life. The quality of life you wanted is far from reaching. You won’t have enough time to spend quality time with your loved ones when you are exhausted from work. And the risk of deteriorating health (infections, illnesses, and mental health disorders) increases.

Things You Can Do…

No worries, you can actually beat exhaustion at work by following these 8 things for an energy boost;

1. Communicate With Co-workers or Your Loved Ones

It’s a great relief when you vent out the baggage you’re carrying. When work starts to become exhausting- pause and have a conversation either with your co-employee or with your loved ones. Talk about great things that interest you.

You may wonder, “What if I’m just bothering them?” Approach them first and ask politely if they’re busy or not. Knowing you have their support casts away your worries and exhaustion, which can boost your energy.




2. Meditate

Choose a quiet location like nature (park, near the trees, etc.). As you concentrate while breathing in and out, you are freeing your mind and redirecting yourself. It opens your consciousness and you are becoming mindful of your surroundings.

You will feel fresh and energized when you successfully complete meditation.




3. Listen to Pump-Up Music

Wonder why gym people listen to music? That’s because they feel energized. Unleash that inner groove in you. As the beats intensify, your pulse and breathing quicken and you will feel energized after. There’s a study that shows that when we listen to music, it draws our attention away from stressful things.

4. Take a Nap

NASA and Federal Aviation Administration conducted a study, and they found out that a 20-minute nap can improve psychomotor performance, mood, and even improve alertness by 54%. But do not nap for one hour or so as it leads to deep stages of sleep. Powernap for 15-20 minutes is recommended.




5. Eat Energy-Boosting Snacks

Bananas, berries, natural energy bars, nuts, watermelons, and caffeine are some of the energy-boosting snacks. The carbohydrates, proteins, and fats in food provide calories to fuel exercise and energize your body.

6. Take a Walk

Step away from your work if it becomes unbearable and exhausting. Taking a walk might be more effective for energy-boosting than grabbing a cup of coffee. Yup, you read it right. It increases the flow of oxygen in your body. Hormones like cortisol, epinephrine, and norepinephrine help elevate energy levels.




7. Self-Care Plan

Assessing your physical and emotional needs helps you to become more motivated. It improves your mood and increases quality work as well as a quality life.

Warm baths, relaxing, yoga, meditation, a healthy diet, and enough sleep will boost your energy to work well.

8. Always Hydrate Yourself

Dehydration causes fatigue and moodiness. It also leads to a loss of strength and stamina.

Our body is made up of 60% water. We lose these fluids when we sweat, breath, and urinate. We have to reverse dehydration by drinking plenty of water. You can also consume fruits, such as watermelon as it’s made up to 92% water. Coconut water, tea, or milk will do as well.

All of these solutions vary from person to person. Meditation may suit you but listening to music is not or taking a walk helps you more than meditating. Always be productive and take things easy for better and quality work.