How to relieve overwork

Overwork can be alleviated through adjusting daily routines, supplementing nutrition, moderate exercise, psychological regulation, physical therapy, and other methods. Long term overwork may be caused by factors such as high work pressure, lack of sleep, irregular diet, chronic diseases, emotional problems, etc.

1. Adjust your schedule

Ensure 7-8 hours of high-quality sleep every day and avoid staying up late. It is recommended to set a fixed bedtime and wake-up time, avoid using electronic devices one hour before bedtime, and try soaking your feet in warm water or listening to light music to help you sleep. Take a 15-30 minute nap during lunchtime, but avoid affecting nighttime sleep for more than an hour.

2. Supplement nutrition

Increase the intake of fish, eggs, and soy products rich in high-quality protein, and supplement B vitamins and magnesium elements. Daily intake of 300-500 grams of dark vegetables and an appropriate amount of nuts as an extra meal. Avoid high sugar and high-fat diets, pay attention to regular and quantitative meals, and maintain blood sugar stability with small and multiple meals.

3. Moderate exercise

Choose low-intensity exercises such as yoga and Tai Chi, 3-5 times a week, for 30-45 minutes each time. The appropriate intensity of exercise is slight sweating to avoid exacerbating fatigue with vigorous exercise. During work breaks, you can perform 5-minute shoulder and neck stretching or deep breathing exercises to improve local blood circulation.

4. Psychological regulation

Relieves stress through mindfulness meditation, breathing exercises, and other methods, practicing for 10-15 minutes every day. Establish boundaries between work and life, cultivate hobbies such as painting and gardening to divert attention. If necessary, seek professional psychological counseling and learn stress management skills.

5. Physical therapy

Local muscle soreness can be relieved by hot compress or massage, with water temperature controlled at around 40 ℃ for 15-20 minutes each time. Professional massage can improve muscle tension, but it is necessary to avoid the acute injury period. Foot baths combined with traditional Chinese medicinal herbs such as mugwort leaves and ginger can help promote blood circulation throughout the body. Long term fatigue may be accompanied by a decrease in immunity, and it is recommended to undergo regular blood routine, thyroid function tests, and other examinations. Daily consumption can increase the use of medicinal and edible ingredients such as yam and goji berries to avoid excessive reliance on coffee for alertness. Establish a rhythm of alternating work and rest, with 5 minutes of activity per hour of focus, and use the tomato work method to improve efficiency. If fatigue persists for more than 2 weeks or is accompanied by symptoms such as low-grade fever and joint pain, it is necessary to seek medical attention promptly to rule out pathological factors such as chronic fatigue syndrome.