“I’m exhausted from trying to be stronger than I feel.” ~ Author Unknown
Why Do I Feel This Way?
We live in stress-filled times characterized by shouting over each other instead of debating our differences. Our devices have a choke-hold on us, making us constantly available, always on for anyone to reach us. Technology is exponentially advancing, causing a change in aspects of society. It’s simply a lot to keep up with.
You aren’t alone if you feel overwhelmed, emotionally drained, and mentally exhausted. In a study by the American Sleep Association, 3 of 5 U.S. adults feel more tired than ever.
What if you could learn a different way to function each day that would help lift you out of exhaustion? What if you could learn to operate in such a way that it kept you from falling back into exhaustion?
This article will go over three primary habits that, applied consistently, will help lift your spirits, improve your energy, and help you stay that way. The three habits are:
- Diaphragmic Breathing
- Sleep Hygiene
What is Diaphragmic Breathing?
Most adults breathe far too shallowly, limiting their potential to fully oxygenate their brains and bodies with poor breathing practices. When we were infants, we knew how to breathe this way. However, over time, stress and life cause us to change to shallow chest breathing.
Learning to practice breathing and engaging your diaphragm will activate the recovery aspect of your autonomic nervous system, which is the branch of your central nervous system that regulates involuntary functions such as respiration, eye dilation, perspiration, etc.
Creating a daily practice of 5 minutes each morning and afternoon and 20 minutes in the evening will lead to a generally more balanced nervous system. You’ll feel more relaxed, better able to concentrate, and more resilient in facing problems. To learn more about this habit, go here.
What is Sleep Hygiene?
A large number of people globally struggle with sleep. The reason is poor habits and hygiene generally. Sleeping poorly long enough can grow into a full-blown problem that creates second and third-order effects, negatively affecting our well-being.
There are a few essential habits that will improve your sleep. They include the following:
- A set time to go to bed and wake up daily.
- A cool, totally dark bedroom.
- A good quality bed and bedding.
- A 3-hour fast before bedtime.
Your sleep will improve if these practices are followed and combined with lowering stress through diaphragmic breathing. A natural sleep aid will also help enhance the quality of sleep.
How Movement Improves Mental and Emotional Well-Being
We are built to move. Our ancestors in prior ages moved far more than we do. We wake up to modern conveniences. We take a car to work, sit at a desk all day, drive home, eat dinner and then sit in front of the couch consuming Hollywood’s never-ending stream of quality content.
Studies have shown that taking a 20-25 minute walk each day has excellent benefits. If you can get a sweat a few times each week, it releases Brain Derived Neurotropic Factor, a miracle growth for the brain.
Movement releases endorphins, elevate mood, and other important factors that improve your health.
When you combine good stress management practices with movement and good sleep, you can set yourself up for a far better daily experience. These habits will only go so far. Delving deeper into your physiology with a competent medical provider can be highly beneficial.
At Tiger Medical Institute, our program will help you get to the root cause of your mental and emotional exhaustion through advanced brain and gut health diagnostics and investigating many relevant biomarkers that could affect how you feel today.
Tiger health coaches will help you implement your personalized medical plan from a Tiger doctor and the habits discussed in this article. Few of us have the discipline to implement these changes in our lives, but fewer maintain them consistently over time, which is where the real benefits come.
Next Steps to Prevent Mental & Emotional Exhaustion
If you are here researching our website, I assume you recognize you have a problem and are searching for a solution. We’ve helped many people in the same place you are today. Our team at Tiger Medical has the experience, clinical skills, and coaching acumen to help you get your health and energy back.
To talk to one of our professionals, click here to schedule your call today! They can unpack just how you can rediscover your youth’s health, energy and focus.
For further reading, see the following articles on our learning center:
- Why Am I So Tired?
- Should I See A Doctor If I’m Always Tired? How to Fix Fatigue
- Who Should I See For Mental Exhaustion?