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Avoid the Slump

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Feeling fatigued? These lifestyle changes will bring you new energy

Fatigue is the enemy of productivity and just about anything that requires movement. It has long been thought that fatigue is something that comes about with age, but experts are starting to rethink the idea that fatigue is, in fact, not an expected part of aging at all. A closer look into our own lives shows us fatigue can come from anywhere: from depression, stress, and boredom to medications like antihistamines or beta blockers. And then there is deconditioning, which basically means you’re out of shape, leading you to feel more fatigued.

If your fatigue is caused be a serious health condition, then that obviously that needs to be addressed. But if it’s not, then there are some changes you can make in your lifestyle to ward off fatigue.

The first thing you can do is increase activity. For fatigue caused by inactivity and/or deconditioning, bumping up the movement can help a lot. You don’t have to go out and try to run a marathon; take it easy, just focus on getting up more, walking, gardening, taking the stairs, et cetera.

If you’re trying to limit fatigue, you should also keep track of what you eat and drink. You should especially watch out for high-sugar and fried food, as well as alcohol and caffeine. And while you’re at it, try some fatigue-fighting snacks like edamame, melons, and nuts. These are all packed with vitamins, nutrients, and minerals that are known to boost and maintain one’s energy.

Boredom can be another source of fatigue—one that works like a vicious circle. If you’re bored, it can add to fatigue, which makes it harder to fight the boredom, which makes one feel more fatigued – you see where this is going. To fight boredom, tap into your interests and explore the options: Find a new hobby or resume an old one, join or start a group or club, or just get more involved in the community.

Lastly, improve your sleep to fight fatigue. While fatigue isn’t always caused by too little sleep, improved sleep duration and quality for those who struggle is a good place to start. READ MORE

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Home is Where the Heart is

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Satisfying the Ache for Home

Whole Community Approaches to Accommodation
by Amelia Buckley READ MORE

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Ditch the Treadmill

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Don’t enjoy running? Here are 9 alternative cardio exercises you can do

Running is awesome. It’s a simple, effective form of cardio that offers a whole range of health benefits. It also sucks—depending on who you ask. But if you belong to the camp of people who simply don’t enjoy running, you can still get the benefits of cardio without having to run around the block.

For instance, jump rope is an excellent, low-impact way to get all the benefits of running. According to one study, a 10-minute daily rope-skipping program is just as effective as a 30-minute jogging regimen.

Boxing is another amazing form of cardio—and don’t worry, you don’t actually need to hop into the ring and fight someone to reap the benefits of boxing. By incorporating different types of kicks, punches, and shuffling motions, you can train your core and upper- and lower-body muscles while getting your heart pumping. If you really don’t like running, you can find more fantastic cardio exercises right here. READ MORE

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Beat the Bulk

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6 steps to overcome your stuffed email inbox after vacation

After a vacation, nothing says “welcome back to reality” like a stuffed email inbox. To spare you the post-vacation blues that come with a jam-packed inbox, here are a few tips on how to conquer your email after vacation.

First tip: keep your auto-responder on. Whether or not you take an extra day off work to recover, you should spend your first day back pretending you’re still away. Keep an auto-responder on, and imply (or flatly lie) that you’re unreachable on your first day back. When you actually do reply to some emails today, no one is going to get mad that you were surprisingly responsive.

Second tip: clear out all the newsletters first. No time for newsletters when you’re conquering your inbox.

Third tip: send a quick reply to buy more time. Some emails require a long reply, or significant work before you can archive them. To lower your stress, and the stress of the people waiting for you, send a quick “Working on this!” email. Just one line to let them know that you’re still paying attention. This also helps you avoid stupid follow-up emails that are “just checking in!”

Fourth tip: snooze all non-urgent mail. Now that you’ve made some quick replies, use the “snooze” function on Gmail or Boomerang to hide those emails until a specified date. You can stagger them out, so just a few emails resurface each day, giving you some time to catch up.

Fifth tip: work top-down. By now you should have only the most important, urgent emails in your inbox. These are the emails that actually take some work. Instead of cherry-picking which ones to do, start from the top and work you’re way down. If an email seems intimidating to handle, ask yourself if you could better tackle it over the phone, or turn it into a note for an upcoming meeting.

Last tip: Once you’ve worked back to the date you left, stop. Give yourself a break and get back to the less-urgent emails later. READ MORE

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Break the Cycle

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3 strategies to help you steer clear of stress before it happens

When you know a high-stress event is coming up, it’s natural to stress yourself out before it even happens. That anticipation can cause you to spiral down a rabbit hole of “what ifs,” and those thoughts can feel both mentally and emotionally taxing. Researchers say this common pattern is called “meta-stress,” and it happens when you stress in advance about something that hasn’t even taken place yet. No one wants to deal with meta-stress, which is why we have three strategies to offer you that will help you avoid potential stressors before they get the best of you.

First strategy: work in a way that works best for you. When you’re fighting against your body’s natural working hours, any small hiccup can feel distressing, and you end up feeling tired, unproductive and overwhelmed. That’s why experts say it can be helpful to understand your internal rhythm to manage stress on a broader scale. To figure out what works best for you, try out different schedules. If you know you’re not a morning person, don’t force yourself to wake up extra early. Your physiological cue is the perfect cue: listen to it and it will help you work stress-free.

Second strategy: set boundaries. While it’s not always possible to avoid those stressors entirely, setting boundaries with your work and your devices can help you mitigate some of those anxious feelings. Studies have shown that the mere expectation of checking work email after hours can be stressful on workers, and anticipating those emails before they come can hinder our time outside of the office. By making a conscious effort to leave work at work, you can embrace a healthier work-life integration and feel better about powering off at the end of the day.

Third strategy: keep communication clear. Stress is often a byproduct of communication errors, and studies show that prioritizing clear, direct interactions with others can help you avoid miscommunications that can take a toll on your mental well-being. For example, if you know that you have a pending deadline and feel overwhelmed by your workload, communicating that concern — clearly, in advance of that deadline, and with a plan of action — to your manager can save you from stress down the line. READ MORE

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