What to do to avoid overwork. How to defeat the fatigue of the body, overwork and treatment with folk remedies. Treatment of fatigue and chronic fatigue

Fatigue (fatigue)- the physiological state of the body, resulting from excessive mental or physical activity and manifested by a temporary decrease in performance. Often, the term “fatigue” is used as a synonym, although these are not equivalent concepts.

Fatigue- a subjective experience, a feeling that usually reflects fatigue, although sometimes it can occur without real fatigue. Mental fatigue is characterized by a decrease in the productivity of intellectual labor, a weakening of attention (difficulty concentrating), a slowdown in thinking, etc.

Causes of fatigue

Loss of the body's energy forces due to malnutrition, nervous tension and stress, prolonged or excessive physical exertion, lack of sleep.

Signs and symptoms of fatigue

Physical fatigue is manifested by a violation of muscle function: a decrease in strength, accuracy, consistency and rhythm of movements. Insufficient rest or excessive workload for a long time often leads to chronic fatigue or overwork. In young people and people with a certain type of nervous system, intense mental work can lead to the development of neuroses, which occur more often when mental fatigue is combined with constant mental stress, a great sense of responsibility, physical exhaustion, etc.

To prevent overwork in children, it is necessary to establish their daily routine, eliminate lack of sleep, malnutrition, reduce stress, and properly organize the alternation of classes and rest.
You should take a break from the work that caused fatigue.
When a state of physical or mental overwork occurs, it is recommended to use various traditional medicine which have a tonic effect on the body.

Diagnosis of overwork

If fatigue manifests itself too often and turns into chronic fatigue, it is necessary to conduct an examination with such doctors:

Therapist - he will understand the causes of fatigue, select the treatment, and, if necessary, refer him for examination to other specialists.
Neurologist - he will help identify abnormalities in the functioning of the nervous system.
Psychologist - consultation with this specialist is necessary in case of frequent stress.
Endocrinologist - very often, constant fatigue is a signal of the presence of a serious illness.
Immunologist - if fatigue is accompanied by frequent colds and exacerbations of chronic diseases.

Treatment of fatigue and chronic fatigue

Vitamin and mineral complexes: vitrum, supradin, duovit, multi-tabs.
Immunostimulants: echinacea tincture, interferon.
Non-steroidal anti-inflammatory drugs for headaches and muscle pain: paracetamol, ibuprofen, diclofenac.
Adaptogens: tinctures of ginseng, eleutherococcus, magnolia vine, Rhodiola rosea, pantocrine.
Nootropics: Aminalon, Phenotropil.
Antidepressants prescribed by a doctor.
Physiotherapy: massage, physiotherapy exercises, magnetotherapy, water procedures, acupuncture.
Read more about the treatment of asthenia (chronic fatigue syndrome).

Treatment with folk remedies

Calamus marsh (root). Infuse 2–3 g of rhizomes for 1–2 hours in a glass of warm boiled water, strain, add honey to taste and drink 0.5 cups of warm infusion 3–4 times a day before meals.
Aloe (syrup). Aloe leaf juice syrup with iron Take 30-40 drops in 1/2 cup of water 3-4 times a day.
Aspirin. When fatigue is reflected mainly on the spine (it weakens and aches), it is recommended to take 0.3 g of aspirin powder 2 times a day and massage. It is necessary to consume more raw vegetables, fruits, milk, yolks, whey. People who are mainly engaged in mental work are advised to eat more walnuts, peanuts, almonds, lentils, peas, fish, especially pike, that is, everything that contains phosphorus necessary for brain function.
Astragalus fluffy-flowered (infusion). 1 st. leave a spoonful of herbs for 2-3 hours in a glass of boiling water and drink 2-3 tbsp. spoons of infusion 3-5 times a day an hour before meals.
Astragalus (tincture). Grind 100 g of fresh astragalus herb and pour 1 liter of red wine. Infuse the mixture for 3 weeks, shaking occasionally. Then strain. Take a tincture of 30 g 3 times a day 30 minutes before meals. This drink will help restore the body's defenses and relieve fatigue.
Hot foot bath. For people of intellectual labor it is useful to take a hot foot bath (42 ° C) up to the ankle for ten minutes before going to bed to drain blood from the head.
Foot bath. Take a foot bath every night. Pour water heated to a temperature of 40–50 ° C into one basin, and as cold as possible into the other. Keep the legs in the first pelvis for 5 minutes, and in the second - 1 minute. Repeat this procedure 5 times. Then massage your feet, rubbing them with camphor alcohol or any foot cream.
Bath with the addition of pine needles extract. Useful for strengthening and recuperating after serious illnesses. Vapors saturated with essential oils have a beneficial effect on the mucous membranes, so it is good to add a few drops of real pine needle oil to the bath. To prepare the extract, take needles, twigs and cones, pour cold water and boil for 30 minutes. Cover and let it brew for 12 hours. A good extract should be brown (or green, if it is a pharmacy product) in color. For a bath, you need 750 ml of extract.
Bath. Take a warm bath; if fatigue is reflected mainly in the legs, then it is enough to lower the legs to the ankles in hot water for about 10 minutes. If for some reason this is not possible, you can simply raise your legs above the level of the pelvis.
Grape juice. Drink 1/2 cup grape juice: 2 tbsp. spoons every 2 hours.
dropsy black. Eat shiksha berries (black crowberry).
Highlander bird. 2–3 tbsp. Spoons of raw materials insist 2 hours in 1 liter of boiling water. Strain, add honey to taste and drink 2/3-1 glass of infusion 3-4 times a day before meals.
Pomegranate juice. Take pomegranate juice as a tonic.
Walnuts. It is recommended to take walnuts, raisins and cheese daily. At one time, you need to eat 30 g of walnuts, 20 g of raisins and 20 g of cheese.
Ginseng (root). Ginseng root is used mainly in the form of pharmaceutical tincture. Take 15-20 drops 2-3 times a day. The course of treatment is 3-6 months in the autumn-winter season.
Ginseng (tincture). Ginseng tincture (1:10) on vodka is taken orally 15-25 drops three times a day before meals for 10-15 days.
Zamaniha high (pharmacy). Take 30-40 drops of high lure tincture 2 times a day, morning and afternoon, half an hour before meals. Use as a tonic for exhaustion, as well as for physical and mental fatigue. It is necessary to avoid an overdose of tincture of lure, especially with increased excitability and insomnia. In some people, lure can cause hives and other allergic phenomena.
St. John's wort. Recommended tincture of dried St. John's wort (50 g) on Cahors or Madeira (0.5 l). The tincture is placed for 30 minutes in a pot of water (70-80°C). Drink 1 tablespoon 3 times a day before meals for 7-10 days.
Green tea. Brew cool green tea and drink without restrictions.
Iceland moss. Iceland moss is a good tonic. Two teaspoons of moss are poured into 2 cups of cold water, brought to a boil, cooled and filtered. Drink a dose during the day. You can also use a decoction: 20–25 g of moss is poured into 3/4 l of boiling water, boiled for 30 minutes and filtered. The decoction is drunk during the day.
Potato (broth). 3 times a week to drink a glass of water decoction of potatoes with husks (more pleasant - cold). It is especially useful to drink water from under not quite cooked potatoes. There are many vitamins A, B, C in the husk. This remedy helps with physical overwork.
Red clover (red). Clover inflorescences are taken in the form of an infusion and drunk with a breakdown.
Compress on the legs. If you suffer from dampness in the workplace and overwork, Vanga advised applying a mixture of melted wax, olive oil and water to a cotton cloth and wrapping your legs with it. Keep all night. If necessary, repeat the procedure.
Lemon and garlic. Finely chop half a lemon along with the zest. Add a few cloves of minced garlic and put everything in a half-liter jar. Fill the contents with cold boiled water. Close the container with a lid and infuse the mixture for 4 days in a dark place. Then store it in the refrigerator. To strengthen the body and against colds, take an infusion of a tablespoon 1 time per day on an empty stomach 20 minutes before breakfast or in the evening before bedtime. After 10-14 days of admission, a person will feel a surge of strength and lack of fatigue. Sleep will improve.
Schisandra chinensis. In folk medicine, Schisandra chinensis is widely used as a tonic and tonic. The Nanais claim that if you eat a handful of dried lemongrass fruits, you can hunt all day long without eating and without feeling the usual fatigue in such cases. They can be brewed as tea or prepared as a decoction at the rate of 20 g of lemongrass fruits per 200 ml of boiling water. Prepare a decoction. Take 1 tablespoon 2-3 times a day warm on an empty stomach or 4 hours after a meal.
lingonberry leaves. Cowberry leaves are brewed like tea and taken accordingly.
walnut lotus. Use the rhizomes, leaves and fruits of the walnut lotus as a tonic.
Lyubka two-leafed (night violet). Use the tubers of the two-leafed love as a general tonic and tonic,
Poppy. Take 10 g of powdered dry poppy petals for sleeping pills in 200 ml of water or milk. Prepare a decoction. Take 1 tbsp. spoon 3 times a day with mental overwork; with insomnia - half an hour before bedtime.
Honey and calamus. Mix a pinch of calamus rhizome powder with 1/4-1/2 teaspoon of honey and take 2 times a day, morning and evening.
Honey and garlic. With a strong loss of strength and overwork, it is useful to eat 1 tablespoon of garlic boiled with honey before meals.
Honey with perga. Take honey with bee bread to raise the general tone of the body (bee bread is flower pollen collected by a honey bee).
Honey, wine, aloe. Mix 350 ml of red wine (preferably Cahors), 150 ml of aloe juice and 250 g of May honey. Aloe (3–5 years of age) do not water for 3 days until the leaves are cut. Rinse the cut leaves, chop and squeeze the juice out of them. Mix all components, put in a glass jar, infuse in a dark place at a temperature of 4–8 ° C for a week. Take 1 tablespoon 3 times a day 30 minutes before meals in case of loss of strength.
Honey, walnut, aloe. You can prepare a general strengthening mixture, for which they take 100 g of aloe juice, 500 g of walnut kernels, 300 g of honey, juice of 3-4 lemons. This remedy is taken to increase the body's resistance, 1 teaspoon 3 times a day 30 minutes before meals.
Honey, lemon, oil. We advise you to drink daily on an empty stomach a mixture of 1 teaspoon of lemon juice, 1 teaspoon of liquid honey (or slightly warmed thick) and 1 tablespoon of vegetable oil, preferably olive. All the components that make up this healthy drink will help you look great and feel good.
Honey, onion, wine. Put 100-150 g of finely chopped onion in a liter dish, add 100 g of honey, pour good grape wine, let it brew for 2 weeks, filter and consume 3-4 tablespoons daily. Wine helps protect the body from infections, strengthens the immune system, acts as a diuretic.
Honey, oil and other ingredients. In autumn, before the onset of cold weather, it is advisable to prepare nectar as a prophylactic during an influenza epidemic to increase the body's resistance to infectious diseases: 1.3 kg of honey, 200 g of olive oil, 150 g of birch buds, 50 g of lime blossom, 1 cup of crushed aloe leaves (before cooking, put aloe leaves washed with boiled water for 10 days in the refrigerator). Melt honey, put aloe in it and steam well. Separately, in 2 glasses of water, brew the kidneys and lime blossom; boil for 2 minutes, pour the strained broth into the cooled honey, stir and pour into 2 bottles equally, adding olive oil. Store in a cool place. Take 2 tablespoons 3 times daily, shaking before use.
Honey and poppy. Dilute 1-2 teaspoons of honey in a glass of water, boil in this solution for 5-10 minutes 2 teaspoons of powder from poppy petals. Take 1 teaspoon 3 times a day.
Lungwort. Two tablespoons of lungwort are brewed with two glasses of boiling water, insisted for 2 hours, taken half a glass 3-4 times a day. You can drink for a long time, since lungwort in the indicated doses is absolutely harmless to the body.
Juniper (infusion). 2 teaspoons of juniper fruit pour 2 cups of cold water, leave for 2 hours and strain. Take 1 tablespoon 3-4 times daily as a tonic.
Juniper (berries). It is recommended to eat from time to time 8-10 pieces of juniper "berries" per day, but not often.
Mokritsa (chickweed). Drink as a tonic and tonic. 2 tbsp. spoons of grass insist 1 hour in 0.5 liters of boiling water. Strain and drink 1/4-1/3 cup 3-4 times a day one hour before meals.
Carrot wild (root). 2 tbsp. spoons of roots insist 2-3 hours in 0.5 liters of boiling water, strain and drink 0.5 cups of infusion 3-4 times a day before meals.
Carrot. Drink 100–200 ml of freshly prepared carrot juice 3 times a day.
Nasturtium. 1 st. spoon insist 1-2 hours in a glass of boiling water and drink 2-3 tbsp. spoons 3-4 times a day before meals.
rubdowns. Wipe yourself with cold water daily, best in the morning when you get up.
oats. The mood is prepared from the straw of oats: 3 tbsp. spoons of chopped oat straw pour 2 cups of boiling water. Insist, strain. Take the entire serving during the day.
Bran. In general weakness and exhaustion, the following remedy is recommended. Put 200 g of bran in 1 liter of boiling water. Boil for 1 hour, then strain through cheesecloth or sieve; squeeze out the remaining broth and strain again. The decoction can be drunk 1/2-1 cup 3-4 times a day before meals. Sometimes a decoction is added to soups or kvass is prepared from it.
Stonecrop purple (hare cabbage, creaker). Take as a tonic and tonic.
Pikulnik. Infuse 3 teaspoons of herbs for 1-2 hours in 2 cups of boiling water, strain and drink 0.5 cups of warm infusion 3-4 times a day before meals.
Recipes Vanga. Vanga believed that the state of fatigue was treated with good food, rubbing warm oil, and massage.
Rhodiola rosea (golden root). Grind dry roots of Rhodiola rosea and pour 70% alcohol in a ratio of 1:10. Take 10-20 drops 3 times a day before meals.
Saranka. Take flowers and bulbs of locust as a means of giving vigor to the sick; Saranka improves appetite, increases the tone of the body. The Yakuts dry the locust bulbs, grind them, and bake bread and porridge from the resulting flour.
Collection for baths No. 1. For the infusion, you need to take one part of blackcurrant leaves, three parts of strawberry leaves, three parts of blackberry leaves, one part of coltsfoot leaves, one part of thyme herb and one part of peppermint herb. Brew one tablespoon of this collection with one glass of boiling water. Infuse for 10-15 minutes in porcelain or glassware.
Collection for baths No. 2. For infusion, you need to take two parts of blackcurrant leaves, six parts of raspberry leaves, one part of thyme herb and one part of fragrant woodruff shoots. Brew one tablespoon of this collection with one glass of boiling water. Infuse for 10-15 minutes in porcelain or glassware.
Beet (tincture). To get rid of weakness and quickly restore strength, use this recipe: fill the bottle almost to the top with raw grated red beets and fill with vodka. Infuse the mixture in heat for 12 days. Drink 1 glass a day before meals.
Beet (juice). Beetroot juice is taken orally 0.5 cup 3-5 times a day before meals.
Herring. Eat a few pieces of herring, which is especially helpful for mental fatigue.
Celery. Celery raises the general tone of the body and enhances physical and mental performance. Pour two tablespoons of chopped roots into 200 ml of cold water, leave for 2 hours at room temperature and take several times during the day. The infusion is also recommended for allergic urticaria, gout, dermatitis, pyelonephritis and cystitis.
Black currant (leaf). 2–3 tbsp. spoons of leaves insist 1-2 hours in 0.5 liters of boiling water and drink 0.5 cups of infusion 3-5 times a day before meals.
Black currant (berries). Rub 700 g of blackcurrant berries through a sieve. Dissolve 6 tablespoons of honey in 1/2 liter of boiled water. Mix with currants. Take the entire serving within 2 days.
Dryweed forest. 1 st. leave a spoonful of herbs for 2 hours in a glass of boiling water, strain, drink 1-2 tbsp. spoons 3-4 times a day before meals.
Fruits and plants. It is recommended to eat apples, pears, quince (in any form), “cloves” (buds of clove flowers), chamomile, red rose petals, rose water, lemon balm, pomegranate, lavender, cinnamon (Chinese cinnamon) tones up and uplifts the mood .
Horseradish. Take common horseradish as a tonic during strenuous mental or physical labor.
Chicory (root). Take 20 g of common chicory roots per 200 ml of boiling water. Prepare the decoction in the usual way. Take 1 tablespoon 5-6 times a day. You can also use a tincture of chicory roots: 20 g of roots per 100 ml of alcohol. Take 20-25 drops 5 times a day. Both decoction and tincture are used as a general tonic.
Tea. Drink a cup of tea with milk and a spoonful of honey or a glass of peppermint infusion.
Rosehip (infusion). 2 tablespoons of dried cinnamon rose hips put in a thermos and pour a glass of boiling water, leave for a day. Drink 1/3-1/2 cup 2-3 times a day after meals. Rosehip is used as a tonic for infectious diseases, anemia, bone fractures, to increase potency, improve sleep.
Rosehip (decoction). Grind rose hips and boil 2 tablespoons in 0.5 liters of water for 15 minutes over low heat. Wrap tightly and let the broth steep overnight, then strain. Drink the prepared rosehip decoction with honey throughout the day as a tea. It is advisable to refuse food on this day. Store in a cold place for no more than 2 days.
Eleutherococcus. Take 15-20 drops of tincture (pharmacy) 2 times a day, morning and afternoon 30 minutes before meals. Eleutherococcus has a stimulating and tonic effect on the body, improves well-being, increases efficiency, and the body's resistance to adverse conditions.

Proper nutrition for fatigue

Normal nutrition is the best remedy for overwork.

Studies have shown that people who eat little but often often suffer less from fatigue and nervousness, while maintaining clarity of thought, in contrast to those who eat 2-3 times a day. Therefore, between main meals, it is recommended to eat some fruit, drink juice, a cup of tea with milk and a spoonful of honey, or a glass of peppermint infusion.

With mental fatigue, it is good to eat a few pieces of fish (especially pike); the phosphorus contained in it is necessary for brain function. People who are mainly engaged in mental activity are recommended to eat more walnuts, peanuts, almonds, peas, lentils. For the work of the endocrine glands, it is necessary to consume more raw vegetables, fruits, milk, yolks, whey. Fresh green onions relieve the feeling of fatigue and drowsiness.

With any fatigue, as well as with a disorder of the nervous system, it is recommended to shake the raw yolk in a glass of almost hot milk, put a little sugar in it and drink it slowly. This drink can be consumed 2-3 times a day.

To avoid overwork, you need to observe the regime of work and rest - this is an axiom. However, the modern rhythm of life often requires us to give our all, and we cannot always, after working eight hours, indulge in rest. At home, we have household chores waiting for us, and sometimes we are forced to take home and work. Nevertheless, one cannot turn all life into work: we work in order to live, and we do not live in order to work. Learn to say “no” at work even to your boss, don’t let your household members take all the homework on you.

Everyone knows about the importance of proper sleep, but we, trying to carve out a couple of hours for an active life, often reduce the hours of sleep. Lack of sleep will surely result in overwork over time, even if the work mode is not too intense. You need to sleep enough to get enough sleep, and not to have time to do all the planned things. Six hours a day is enough for someone, and eight will not be enough for someone - this is purely individual.

Diets are a frequent companion of overwork. To maintain the body in a healthy working condition, it must receive all the necessary micro and macro elements, vitamins. And this is possible only with a rational, balanced, nutritious diet. If increased loads are expected - no matter physical, psychological or intellectual, be sure to pay attention to the diet. At such moments, you do not need to limit yourself in nutrition, observe fasting and especially hungry days.

It is very important to drink plenty of pure water. Water is the basis of the body, its deficiency negatively affects the work of all organs and systems. The more intense the work, the more carefully you need to approach the drinking regimen. Under heavy loads, the body experiences an increased need for water, especially with increased physical exertion.

Overwork can cause any kind of activity. It helps to prevent overwork by changing the type of activity. If you are sitting at a computer, be sure to find time for at least small pauses that need to be filled not with a visit to the smoking room, but with a little gymnastics. Get up from your desk, stretch, walk around the office, go up a floor if possible. Stand at an open window, fix your eyes on something green in the distance - your eyes will also rest. 10-minute breaks should be taken every hour and a half of work at the computer. By the way, the Labor Code provides for such pauses in work.

If your work is physical, then you must definitely rest from it, changing your posture, body position.

Modern life forces us to observe a certain regimen of the day, work and rest. However, it will not be superfluous from time to time to violate the schedule you have created. Take a day off in the middle of the week, take a walk in the park, in the forest, go to the cinema. Sometimes even a lie is acceptable - find yourself in front of the boss who is sick, and go on an unplanned vacation. Sometimes a day of passive lying on the couch in the middle of a busy week will give more to prevent overwork than all the tips put together. However, this method should not be abused.

After hard work, with increased intensity, such as a session with students or preparing for an annual report with chief accountants in an enterprise, you definitely need to give yourself a break. In this sense, students are lucky - after each session, vacations are sure to follow. Everyone else should think about how to organize their lives so that the marathon race is sure to be replaced by a pause for recuperation.

Many do not know how to relax. Even on vacation, they check email and try to control everything that happens in the office during their absence. We do not know how to relax even in small things: in the evening in bed we analyze the past day and make plans for the day ahead. Such a stressful life without the ability to fully relax is sure to lead to overwork.

Relaxation is essential for health. There are a number of techniques that help you learn to relax both physically and emotionally. Having mastered one of the relaxation techniques, we will protect our body from overwork.

Less likely to suffer from overwork are people who have some kind of hobbies. The ability to completely disconnect from work, switch to your favorite, easy hobby is an excellent prevention of chronic overwork. Even the love of communication, light chatting with friends helps to relax and relieve tension.

Do not try to blindly copy someone else's work rhythm - this is a sure way to get into a lot of trouble. Listen to your body!

Severe overwork requires a long-term cessation of work and special treatment. If these measures are not taken, the disease may develop.

There are many ways to prevent fatigue. But the main thing is the proper organization of work and rest. During the period of great mental, emotional and physical stress, you can use herbal teas and decoctions, more vitamins, aromatherapy (use of essential oils), relaxing massage, color therapy (treatment with bright color spots), animal therapy (healing with the help of animals).

With too much mental stress, it is imperative to switch to physical labor.

Mountains of literature have been written about physical exercises and their benefits. It is not clear why so far such an effective remedy is used so passively. Very often, children have to be driven into the gym under duress. Nothing to say about adults! Surprisingly, the lack of physical activity, which is called hypodynamia, also gives rise to a kind of muscle fatigue! The nervous system, deprived of their support, cannot establish the correct regulation of functions, replenishment of energy reserves. However, even a small load can lead to overwork.

9) Monotony is a specific functional state
The state of monotony and mental satiety in work. It is customary to call monotonous types of labor that are monotonous in content, which can give rise to a special functional state of monotony in the subject of activity. People experience this state as the need to perform boring, monotonous work, which, from the point of view of the employee, has no special meaning (except for earnings). The condition is characterized by drowsiness, indifference or negative attitude to work, reduced attention, psychogenic fatigue, which is formed already at the beginning of the working day.

Monotony is a specific functional state characterized by a decrease in the level of vital activity as a result of exposure to monotonous stimuli, that is, a decrease in external stimulation. Monotony most often occurs as a result of a work situation, but it can also be the result of an individual lifestyle or a consequence of prevailing life circumstances that cause boredom and “hunger of feelings”. A manifestation of working monotony is a dullness of the sharpness of attention, a weakening of the ability to switch it, a decrease in vigilance, quick wits, a weakening of the will, and the appearance of drowsiness. At the same time, an unpleasant emotional experience arises, consisting in the desire to get out of this situation. All these phenomena quickly disappear when a person enters a normal external environment.

When analyzing the nature of monotony, two circumstances should be taken into account: first, to clearly distinguish between work that, according to its objective indicators, is monotonous; secondly, the subjective attitude and various mental states caused by this work in individuals. In particular, some types of labor have features that allow them to be called, regardless of subjective assessment, monotonous types of labor. These features include: a high frequency of repetition of labor actions: a short time cycle for performing operations, a low-element quantitative composition of operations, structural uniformity of labor actions, and simplicity of labor actions. These are signs of mainly those works where the energy factor plays a leading role, that is, work with a pronounced physical component. Those works where the information factor predominates, that is, the tension of sensory mechanisms and certain mental functions are required, are considered monotonous if they are associated with long-term passive observation, lack the influx of sensory information, and have limited exposure to production signals and stimuli. In the types of labor that are characterized by sensory monotony (operators, drivers of transport), a state of reduced vigilance occurs, which is expressed in dulling attention, control and self-control, slowing down the processes of perception, motor reactions. A frequent companion of low vigilance is the appearance of drowsiness, which usually occurs 40-60 minutes after the start of activity.

The state of monotony is the result of the development of inhibition in the cerebral cortex. The result will be a drop in the excitability of the cortical centers due to the development of protective inhibition. The source for these changes in the CNS is both monotonous activity with low energy expenditure and a lack of sensory information. As a result, a neurophysiological conflict: on the one hand, a decrease in the activity of the central nervous system, on the other hand, the need to maintain a certain level of wakefulness, activation, that is, nervous tension, since one cannot quit work. This situation leads to the emergence of neurotic reactions, negative emotions, such as feelings of dissatisfaction, depression, decreased motivation and interest in work. Persons with a weak CNS with respect to excitation, with inert nervous processes are more resistant to monotony, and more often they are introverts with low anxiety. On the contrary, persons with a strong central nervous system and high mobility of nervous processes are less resistant to monotony. These are sociable persons, extroverts, emotionally unstable, with high anxiety (high neuroticism).

The psychological essence of monotonous work and its characteristic behavioral phenomena was investigated in the school of Kurt Lewin in the experiments of Anitra Carsten in the 1920s. The subjects were given tasks such as filling a sheet of paper with shading according to a pattern, reciting poetry aloud, placing thimbles in holes in a special tablet, and so on. In the instructions, the subjects were asked to perform the task as long as the desire to work persisted. They were allowed to stop working at any time. The researcher observed the peculiarities of the dynamics of behavior, recorded the statements of the subject, noted the manifestations of his emotional attitude to the task, to the situation of the experiment, to the experimenter.

A. Karsten found that muscle fatigue from the process of performing an experimental task was not the main reason for the decrease in the productivity of the subjects. The whole point was precisely in the reduction of the actual need to perform the experimental task, which was designated as the process of "saturation" (or mental satiety). The ability to continue the activity of the subject was provided either by his volitional efforts, or by rethinking the task, by changing the structure of the action being performed.

An essential role in the development of monotony is played by typological features of the personality. So, for example, monotony develops faster and is more pronounced in people with a strong nervous system. Persons with a weak nervous system and inertia of nervous processes have a high monotonous resistance. Personal temperament properties also influence the development of resistance to monotony. Persons with high rigidity, introversion and low neuroticism, persons with an average self-esteem, an intrapunitive orientation of frustration and an average level of claims are more persistent. Women are more resistant to monotony than men.

In the dynamics of productivity during monotony, there may be no period of high stability of productivity, more often fluctuations in productivity are found, reflecting bursts of willpower necessary for the employee to “spur himself on”.

Monotonous work can be accompanied not only by a decrease in the level of activation, drowsiness and apathy. There are types of labor that require the performance of monotonous actions at a high pace. The load on the same muscle groups in this case can lead to occupational diseases in which the neuromuscular apparatus and ligaments suffer. For example, "writer's spasm" is a functional impairment of fine motor hand movements in people who have to write a lot at a fast pace. Such labor tasks can be considered as requiring not complication, but, on the contrary, simplification (Moikin Yu.V. et al., 1987).

Diagnosis of monotony. The state of monotony is characterized by a decrease in psychophysiological activity in the form of subjective and objective signs, that is, psychological and physiological indicators. Physiological indicators include, firstly, performance indicators (the quantity and quality of labor) and, secondly, changes in a number of physiological processes and functions. This is a decrease in the excitability and lability of the visual analyzer, an increase in the latent periods of visual-motor reactions, the development of inhibitory processes in the central nervous system with pronounced phase changes, a change in the electrical activity of the brain, a decrease in the tone of the sympathetic section of the central nervous system and an increase in the tone of the parasympathetic section of the NS - a drop in blood pressure, arrhythmia.

Monotonous work causes a complex of mental experiences that determine the subjective background of labor activity. The following subjective signs of monotony are noted: the appearance of an indifferent-apathetic state, a drop in interest; boredom, turning into a feeling of fatigue; drowsiness or drowsiness. Drowsiness during monotonous work, manifested in short-term breaks in the body's contact with the outside world, comes on suddenly and is just as quickly restored. In the system of determinants that determine a person's attitude to work, one of the first places is occupied by the monotony of labor. According to many researchers, 30-35% of respondents refer to monotony as the main reason for job dissatisfaction. The criterion of the dynamics of the subjective feeling of fatigue subjective fatigue associated with monotonous work begins to appear before the objective signs of fatigue (decrease in productivity, deterioration in quality).

Table 4. Ways to overcome the monotony of labor in industry

Do we parents not know what kind of stress our students are exposed to. Every modern parent wants his child to be developed, smart, athletic, and most importantly, to be no worse than the neighbor Petya, who has been reading and writing since the age of three, sings in a choir, knows three languages and cross-stitches. Therefore, our children, in addition to mastering more and more complicated school programs every year and doing voluminous homework, additionally study with tutors, attend several circles and sections, study foreign languages and, instead of walking in the fresh air and having a good rest, sit for hours at the computer and manage to digest the huge streams of information pouring from the "blue screens" of TVs. The reverse side of such an intensive all-round development of our children is the development of overwork.
From the point of view of medicine, overwork is a physiological state of the body that occurs as a result of excessive activity and is manifested by a temporary decrease in performance. Overwork can be physical and mental. And if you can cope with the first just by sleeping and having a good rest, then in order to recover from mental or mental overwork, it is necessary to review and change the rhythm of life and the load of the child, and sometimes even the help of a doctor may be required.
Here are some signs of overwork that should alert parents:
- a change in the child's behavior: from a cheerful and active being, he suddenly becomes a capricious whiner, increased irritability and even aggression may also appear;
- the child becomes distracted, inattentive, it is difficult for him to concentrate when preparing homework, which is usually very annoying, perplexing parents. Against the background of good studies at school, bad grades begin to systematically appear;
- sleep and appetite are disturbed. Difficulty falling asleep and waking up. Appetite usually decreases, or vice versa, the child can constantly chew something, begins to consume more sweets;
- obsessive bad habits appear (the child bites his nails, picks his nose, constantly pulls his hair)
- colds are on the rise. The child becomes pale, with bruises under the eyes. There are complaints of headaches and fatigue.
If the parents do not notice the changes in time and do not take action, the case can end with exhaustion of the nervous system, neurosis, as well as a significant decrease in immunity and the appearance of chronic diseases.
What should we, parents, do to avoid overworking our beloved child:
First of all, remember that every child is an INDIVIDUAL. Even if the "Nordic" nature and organization of the nervous system of the neighboring Petya allow him to calmly cope with a rather high load, this does not mean that your child's nervous system will be able to do it. Therefore, it is very thoughtful and sensitive to select additional activities for your child. If the offspring, despite all your efforts, clearly does not "pull" the complicated school curriculum, you should not overload it with tutors and additional intellectual activities. It might be better to transfer him to a simpler program and pick up a sports section for him. Let you not have a reason to brag about a prestigious education on occasion, but the child will surely become calmer and happier. When choosing a section or circle, you need to be guided not only by your own ideas and unfulfilled desires, but also take into account the wishes of the child. It is also necessary to soberly assess his physical abilities and temperament. For some children, in order to fully throw out their energy, football and karate will not be enough, while for another, only chess is suitable for temperament. Even if the child himself chose a circle or section, he may lose interest in it after some time. Too frequent change of sections and interests will not help the child learn to be consistent in his actions, persistent in achieving his goals, but at the same time, if you persistently force him to do what does not work and what the soul does not lie in, it is hardly possible to achieve good results. results. Perhaps a change of activities will help the child discover his abilities and find his own path in the future, because finding your passion in life is a great success. In the case when the child has lost interest in classes, the wise behavior of parents lies in understanding what leads the child - banal laziness or the chosen section really does not suit him, and you must either abandon it or change it. If a child most of the time goes to study with pleasure, willingly talks about his successes and failures, but periodically does not show a desire to study, most likely, we are talking about banal laziness. But if a child attends classes through force every time, becomes irritable after classes, does not want to share his impressions, complains of feeling unwell, then you have chosen an activity that is not to his liking and beyond his strength.
- The child should have time every day for walks in the fresh air. Unfortunately, modern children prefer to spend their free time not on a walk in the yard, but sitting at a computer or watching TV. It is even more convenient for many parents: on the one hand, the child is busy with something, and at the same time does not “stagger” somewhere on the street. Such “convenience” causes great harm to the physical and mental health of our children, not to mention the lost values of friendship and “live communication”. Therefore, I urge all parents - if they themselves do not go, “kick out” your children into the street! Dose TV and computer, encourage "live" communication with friends. It is much healthier to kick a ball in the yard, sometimes even to the detriment of reading a book or an extra activity. Let it be better not to know everything, but healthy, than well-read, but sick.
- a child, especially a younger student, should have a daily routine, which means waking up, falling asleep and eating should be at about the same time of day. The daily duration of sleep for school-age children should be 10-11 hours, so in order for the child to get enough sleep, do not let him be late with going to bed.
- With high mental and physical stress, good nutrition is especially important. The child's diet should be rich in complete animal protein (meat, fish, cottage cheese), complex carbohydrates (bread, various types of whole grain cereals) and vitamins (vegetables, fruits, berries,). It is important to know and include in the child's diet that improve brain function, stimulate metabolism, and strengthen the nervous system. Additionally, after consulting with a doctor, you can give him vitamins in the form of pharmaceutical preparations.
When to see a doctor:
- symptoms of overwork do not go away for more than two weeks;
- the child has pronounced and persistent sleep disorders (insomnia, or vice versa, an increase in its duration)
- bruises under the eyes do not disappear even after sleep;
- there was an unpleasant smell from the mouth;
The child complains of headaches or abdominal pain.
What to do if the child is overtired:
- cancel additional loads;
- follow the doctor's advice;
- do not blame the child and do not express your disappointment to him that he did not cope and did not justify your hopes and desires;
- do not discuss the existing problem in the presence of the child, so as not to cause him unnecessary anxiety or guilt;
- adjust the schedule and regimen of the child and adhere to the rules for preventing overwork, discussed above.
First of all, the task of parents is to educate a physically and mentally HEALTHY person, a harmonious personality without complexes and distortions. It will be easier for such a person, and not for a super-genius know-it-all, to find his place in life. And if this person in the process of education does not have time to learn a second foreign language, does not learn to dance or play chess well, then he will be able to make up for these omissions in adulthood, if necessary.

Good afternoon, evening or good night dear friends, guests and readers of the blog. If you looked at the light, then you are interested and I am very glad about it. Let's talk today about fatigue and overwork.

Our modern life is so ebullient and requires so much strength, energy and patience that sometimes in the evening we fall down from fatigue. There is so much to do in a day.

We all want to live well, and for this you need to work hard and overwork simply cannot be avoided. In the article, I will gladly share with you a variety of traditional medicine tips on how to defeat fatigue.

In the article:

Where does fatigue come from? Overwork is the most important form of fatigue. What does this come from - mental and physical strength, nerves, and when our body is simply poisoned by decay products!

It is imperative to take action. A variety of hardening procedures help with fatigue of the body. A contrast shower is very useful for women.

First, stand for thirty forty seconds under a warm stream, then under a cool stream for eight seconds. Alternate this up to ten times. Very useful once a week and not just a bath, but a steam room.

In addition to the fact that it will relax you, it will also remove toxins, which of course are many in our body. Very helpful once every two weeks. You can fast for thirty-six, or you can fast for forty-two hours.

I dedicated an article about such fasting, you can read it if you are interested. Since such fasting will increase the activity of leukocytes, relieve stress, help increase the will, cleanse and help stimulate the body's immune system.

To properly distribute your strength and protect your body from fatigue, do not spray in vain. Organize your tasks so that the most important ones are dealt with first.

Teach yourself to give up things you can do without. Allocate your time so that the planned and most important things are done without fail.

Fatigue of the body depends on vitality, which needs to be restored and even. Never complain or mope, not at all.

Drive away thoughts of fatigue from yourself and do not feel sorry for yourself. Otherwise, self-pity will oppress you and of course your physical strength will suppress. Always try to remain optimistic.

If you do not give up, you will cope with any disease. Develop willpower in yourself, otherwise it will be very difficult on the path of life. We are human and must protect and protect ourselves and our children.

To defeat fatigue, you need to take certain measures. First, take a break from the work that makes you tired. Take a relaxing. If your legs are tired, then take a foot bath.

Prepare hot water and soak your feet in it ankle-deep for ten minutes. If for some reason you cannot do such baths, then you need to sit quietly with your legs up so that they are higher than the place where you sit.

Drink tea with milk and a spoon. Or you can brew peppermint as a tea and drink it. You know how well the grape relieves fatigue! Only not much, half a glass is enough and not in one gulp, but every half hour, two tablespoons.

How to defeat fatigue yet - you know that herring also relieves fatigue, but not physical but mental, eat a few pieces. If your back is tired and you feel that it is aching, take aspirin twice a day and massage. Try to keep your back straight and do not slouch.

It is very difficult to help with overwork. Sometimes it's even impossible. Why? Because with overwork, the reserve forces that have always given the body energy disappear.

If, for example, your arms or legs are tired, they become so weak and lethargic that you don’t even have the strength to lift, for example, a cup of water. First, you need to eat tonic. Radio waves are often used.

Sometimes there are consequences, and they are severe. You need to properly distribute any work and rest. There is one very correct Russian proverb: "Mix business with idleness, you won't go crazy for longer."

After you divide work and rest, wipe yourself with cold water every day. Try to do it in the morning. If you have a mental job, be sure to do foot baths before bed at night.

It should be hot somewhere around forty degrees. Such a bath will give an outflow of blood from the head. Vitamin B is very useful. Eat more of such foods that are rich in calcium.

Eat raw vegetables, fruits, drink milk, whey. Nuts, lentils, peas, fish, almonds are very useful for people who have mental work. should be saturated with phosphorus, which is useful for brain function.

Overwork and treatment of folk remedies - choose one month of the year and eat three slices of any, raw and boiled, daily. Who can, go through such a course of treatment twice a year.

Three times a week, drink a glass of water, but not plain, but in which you boiled potatoes with peel. It will be especially useful if you drink such water from undercooked, half-baked.

The husk contains many vitamins. made from such potatoes mainly helps with physical overwork. Overwork treatment purely home remedy:

And so a home remedy - shake the raw yolk in a glass of almost hot, then you need to put a little sugar and drink slowly. You can do this up to three times a day.

True simple tips and recipes for the treatment of overwork and how to cope with fatigue. After reading the article, you will see for yourself. I really hope that you will like the tips given in the article and help you.

Be healthy.

Those who exercise for at least 20 minutes three times a week experience less fatigue.

Move three times a week

A tired person easily refuses even light physical activity, although they are the best medicine. Those who exercise for at least 20 minutes three times a week experience less fatigue, and if regular physical activity lasts six weeks, their tone increases. These results were obtained by researchers at the University of Georgia (USA).

Even the slightest physical activity increases the efficiency of the heart and blood vessels, enriching tissues with oxygen. From fatigue helps a simple walk.

Drink more water

Already a two percent deficit of fluid in the body reduces the energy balance of a person. If you don't drink enough water, your blood thickens and this makes it harder for your heart to work. Oxygen and nutrients are delivered more slowly to the muscles and organs.

“When exercising, you need to remember that every hour of active exercise you should drink 0.5 liters of fluid, and even more in the heat,” Soini says.

Don't forget to have breakfast

Food is fuel for the body and brain. Waking up rested, you will feel that the brain has rested, but the body needs refueling.

After a long night, the body used up the food eaten the night before. Therefore, porridge loaded with grainy cottage cheese and berries, berry smoothie, chicken egg or fruit yogurt are good alternatives.

Drink less coffee

Coffee has an invigorating effect, but only to a certain extent. “Research shows that in moderation, coffee is not harmful, while in large amounts it acts as a diuretic, which can lead to fluid loss,” says Soini.

If you drink a lot of coffee, it can interfere with insulin production in the body and cause fatigue. Excessive coffee drinking can cause sleep disturbance.

Some scientists believe that three cups of coffee a day is the maximum amount allowed.

Get iron

Iron deficiency leads to weakness, fatigue and distraction. Fatigue is due to the fact that less oxygen enters the cells and muscles.

Hemoglobin and myoglobin are responsible for the transport of oxygen in the body, which is the most important function of iron. Iron comes through fish and meat, and vitamin C is designed to be better absorbed.

Don't be overly demanding of yourself and others

Demanding makes you work for a long time and with perseverance, which, in the end, can turn against you. If you lower the bar a little, it will make you more alert and allow you to achieve more.

Don't Be Overly Responsible

Many studies show that responsibility is a trait that causes general fatigue. If you feel like you have to serve your employer, family, friends, or whoever needs your help, then you are forgetting about yourself and about the sound distribution of your own resources.

Avoid excessive consumption of sugar and carbohydrates

Blood sugar becomes unstable from eating sugar and fast carbohydrates.

“High blood sugar causes fatigue. If the food is plentiful, and you eat food with a high content of carbohydrates, then blood sugar jumps. Serotonin released by the brain causes relaxation and the need for an afternoon nap,” says Sirpa Soini.

Naturally, a tired body requires sugar. “A bag of sweets or a glazed bagel can be replaced with fruits or vegetables, because they are low in naturally occurring carbohydrates. A small amount of nuts can give energy. A sweet tooth can be satisfied with a berry smoothie.”

Keep your home and workplace clean

There are people who feel comfortable in the midst of turmoil. And yet, the disorder causes hidden irritation, which was proved by scientists from Princeton University (Princeton University, USA).

Clutter slows down the speed of information processing and makes the brain work more than necessary. If children are already taught to clean up toys after play, then adults can also make it a rule to clean up their workplace and home at the end of the day.

Remember the importance of vacation

If you constantly have to check your email even after work or on vacation, then this increases the risk of burnout syndrome. If you manage to shift into neutral and take a rest. This will give you strength, energy and joy of life.

Avoid alcohol abuse

Alcohol helps you sleep, but even a small dose interferes with the quality of your sleep. Alcohol leads to the release of adrenaline. For this reason, sleep will be fleeting and restless.

Don't work on your computer before bed

To what extent can the use of technical aids before going to bed affect the quality of sleep? It's very individual. Some people are more sensitive to external stimuli.

If you want to have a good, quality sleep, you should avoid all kinds of devices at least two hours before leaving for the side.