Is your head spinning at the office? Are you struggling with fatigue, especially after lunch or a sleepless night? Even though office work is not physically demanding, your brain never gets a break. Mental strain from working at a computer often leads to feelings of sleepiness, exhaustion, or demotivation during the day. How can you effectively combat these feelings?
You know how it is – the deadline is approaching, you have a lot of work to do, but instead of focusing on your work, you think about your bed or procrastinate in other ways (browsing social media, online shopping, etc.). If you’re looking for effective ways to combat fatigue at work, try energizing breathing techniques, ceremonial cocoa, or even midday yoga during your lunch break – these and other methods will keep you alert, full of energy, and focused
First aid in the form of water
Before you automatically reach for coffee – perhaps for the umpteenth time that day – try plain water first. Even though you love coffee and reach for it every time you feel a slump coming on, its stimulating effect is very short-lived, followed by an even greater drop in energy levels.
Water didn’t work? Try other stimulating drinks!
If you’ve had enough water but feel like you could poke your eyes out with a match, try other stimulants. No, we’re not talking about energy drinks; coffee, as mentioned above, would be a better choice.
Matcha green tea
If you like tea, then try this top-quality Japanese tea. It is a powdered green tea originally from Japan, which has a much higher content of theine and antioxidants, refreshing both body and soul.
Matcha is easy to prepare. All you need is matcha powder—preferably organic premium or ceremonial grade—and hot (not boiling) water. Pour water over the powder, stir thoroughly, and enjoy a tea that will energize you like no other.
You will feel the effects of matcha in the form of a clear mind for up to four hours. Compared to coffee, matcha provides a more stable energy boost. Although it contains half the caffeine (approx. 50 mg) per serving, the high L-theanine content means that the caffeine is absorbed more slowly by the body.
Mate
Another stimulating and healthy drink is yerba mate, or Paraguayan holly. It is a tree from South America, whose leaves can be used to prepare a drink similar to tea. Yerba maté also contains photochemicals, which are natural compounds produced by plants, also known as methylxanthines. These include caffeine and theobromine, which have stimulating and bronchodilatory (blood vessel dilating) effects.
Just to give you an idea, one cup of this drink contains about 70 mg of caffeine. Similar to matcha, the caffeine is released slowly into the body, allowing you to stay focused on your work for longer.
Ceremonial or unroasted cocoa
Not a tea lover? Try unroasted (raw) cocoa, preferably of ceremonial quality. Its taste is deliciously earthy and similar to that of coffee. You can drink cocoa simply poured over hot (not boiling) water, or add warm milk (regular or plant-based) and honey or another natural sweetener for an even more delicious chocolate flavor.
One of the main physical benefits of high-quality cocoa is its ability to increase energy and concentration. Cocoa contains theobromine, a compound that has been proven to improve cognitive function and concentration. It also boasts a high antioxidant content, which can help protect the body from free radicals and reduce inflammation.
Have a healthy snack
Everyone’s body works differently. Some people may benefit from eating smaller meals more frequently throughout the day. This can help stabilize blood sugar levels.
It is perfectly fine to have a snack/small meal every 3 hours if that is what you feel like. Fruit and vegetables, nuts, and whole grain products are great choices that will help boost your energy levels. Try this approach instead of three large meals that leave you feeling sleepy and sluggish.
Breathe away sleepiness – oxygenate your brain and stimulate your body
Proper, deep breathing can oxygenate your brain and chase away fatigue. Breathing exercises can be done very easily anywhere – right after waking up, on the way to work on the tram, in the office, during your lunch break, etc. You can try one of the following techniques
Deep breathing
In addition to being a proven stress reliever, deep breathing improves blood circulation and lowers blood pressure. It is one of many simple calming techniques you can use at work.
Start with a full breath—inhale deeply through your nose into your abdomen. Ideally, place one hand on your abdomen and the other on your chest. Feel your stomach expand with each breath and the breath passing through your chest to your collarbone. Take several deep breaths, with each inhale and exhale lasting at least four counts. You can then extend the length of your breath to six, eight, or even ten counts
Nadi Shodhana breathing technique (alternate nostril breathing)
This is an advanced breathing technique that oxygenates the blood and increases blood flow to the brain, bringing with it a new surge of energy.
How to perform this breathing exercise? Inhale through your left nostril. Close your right nostril with your right thumb. Exhale gently but fully through your left nostril. Keep your right nostril closed and inhale deeply into your abdomen through your left nostril. As you inhale, let the breath rise along the left side of your body. Then, at the end of the inhalation, hold your breath briefly. Then exhale through your right nostril. Gently close your left nostril with the ring finger and little finger of your right hand and simultaneously release your right nostril. Exhale through your right nostril and along the right side of your body. At the end of the exhalation, pause again for a moment. Repeat for several minutes.
Fight fatigue with exercise – walking, yoga, or gentle stretching are ideal
Go for a walk. Exercise gets your blood flowing and stimulates your brain. A short walk or any exercise you have time and space for is a great way to refresh yourself. If your work schedule allows, you can go for a light jog during your lunch break or attend a midday yoga class.
However, breaks throughout the workday are also important. Get up from your office chair about once every half hour. Run up a few flights of stairs, stretch at your desk, or jump on a gym ball.
In extreme cases, take a short nap
Take a 20-minute nap during your break. Don’t forget to set your alarm clock for around 20 minutes. If you sleep too long, you will have trouble waking up. And then you will feel even more tired.
