Last Updated on November 16, 2024 by melissanreynolds
This post is for you when you’re at exhaustion-level critical. You’re not sure what to do but you need to take better care of yourself now.
You’ve been running from a deficit for too long. You may have work, children, caregiving responsibilities or endless health issues to manage. I’ve got you covered.
As a mama of four small children, with a blog, a part-time job, a house to run and all of the rest of the responsibilities of life, I’ve learnt a thing or two. I share them here. With some FREE downloads to help.
First I share some quick rescue remedies and then some more in depth ideas (you need these most).
Quick Tips for the Chronically Fatigued
- Take five slow deep breaths. Let the exhale lengthen.
- Beg, borrow or steal time to get some sleep today. Go to bed early, have someone manage the baby overnight, arrange a sleep in.
- Have a tall glass of water and the most nourishing meal you can muster
- Sit outside and think about nothing, watch the birds
- Do a brief meditation (Yoga Nidra, body scan, breath-focused, whatever you prefer)
- Have a hot shower (this is as much about the shower and the warmth on your muscles as it is about the avoidance of stimuli)
- Legs up the wall (or on a cushion) pose
Are these going to make much of a difference? Probably not, but they’ll give you drops into the rest and digest mode. Then you can work on the deeper dives…
Longer tips for the Chronically Fatigued
- Schedule an appointment with the doctor. Are you being treated appropriately for any medical conditions? Are your iron levels OK?
- Get a journal or blank piece of paper (and a cuppa) and journal the big picture- how is your lifestyle looking? What is serving you? What needs to go? Where can you get help? Create a self-care plan. Look into pacing and see what tweaks you can make.
- Pick an early bedtime and stick to it. Explore sleep help if you’re struggling.
- Schedule time for you to do some kind of movement. And do it. This is a gentle, accessible, 10 minute yoga class I made for you.
- Say no. Remove all unnecessary to dos. Prioritise ruthlessly. You can and should say no.
The one I sincerely hope you’ll try today
Start Yoga Nidra guided meditation. Every day if possible. (Here’s one for you) or restorative yoga if you prefer.
I sincerely believe in the benefit of a deep drop into the rest and digest response. It’s the antidote to today’s busy world, our nervous system overactivation and more. EVERYONE could do with more time in the rest and digest response.
The way I manage with four small children, a home to run, a blog, a part-time job and the rest of life, is through ruthlessly following my holistic management plan. And Yoga Nidra is a massive part of that.
I do it:
- First thing in the morning if I’ve woken too early
- After I’ve dropped the children to school, before starting work
- As a full stop rest break after lunch
- Before bed
- During a flare
- Whenever I am feeling absolutely miserable and can’t carry on
Yoga Nidra might not be your thing. But find something that deeply nourishes you and do it regularly.
Try something in the list above and tell us how it goes for you. Remember, your sleep and energy deficit is likely large at this point, so don’t expect miracles. But by building these rest stops into your life, you will make a dent.
Wishing spoons for you my friend.
