What to do about fatigue? 5 causes & what really helps

You wake up exhausted in the morning, struggle through the day, need coffee, sugar or constant distraction to function halfway? Then the question rightly arises: What to do against fatigue? Whether you are overworked, emotionally exhausted or physically drained - tiredness is more than just a lack of sleep. It is a symptom. For imbalance, excessive demands, mental overload or a lack of clarity.

In this article you will find out:

• Where your tiredness can come from
• Why classic tips often don't help
• Which profound impulses bring you back into your power

Find out whether you are already heading towards burnout - with the free burnout test from Greator

Tiredness is not always the same as exhaustion - the main differences

Not all tiredness is a cause for concern. However, many people function for a long time in the so-called Sub-energy mode - physically there, Empty inside. The causes are manifold:

• Acute fatigue: after little Sleepheavy food, too little exercise
• Chronic fatigue: persistent listlessness despite recovery
• Emotional fatiguedue to unresolved conflicts or lack of meaningfulness

Tip: Pay attention to this, how tired you are. Do you tend to feel physically drained - or empty, irritable and indifferent?

The most common causes of fatigue

1. lack of sleep & poor sleep

Of course, insufficient sleep is a key factor - often underestimated.

• Blue light in the evening (cell phone, laptop)
• Irregular sleeping times
• Too few deep sleep phases due to alcohol or stress

According to Robert Koch Institute around 25 % of Germans sleep worse than is healthy on a permanent basis - with consequences for concentration, the psyche and the immune system.

2. nutrition & fluids

Your body needs energy sources:

• Highly processed foods lead to blood sugar peaks - and lows
• Too little fluid massively reduces performance
• Vitamin deficiency (B12, D, iron) can cause chronic fatigue

Tip: A simple blood test at the family doctor can Clarity create

3. mental overload

Not only the body, but also the mind can be overloaded:

• Constant availability & sensory overload
• Permanent to-do lists without a break
• Too few genuine moments of relaxation

What helps here is not "more discipline", but mental relief - e.g. via Mindfulness, meditation or Journaling.

4. emotional exhaustion & crisis of meaning

An often overlooked cause: lack of internal reference.

• Why do I do what I do?
• Do I live in harmony with my Values?
• Do I suppress important Needs?

These questions are uncomfortable - but necessary to understand deeper fatigue.

If you feel that your exhaustion goes deeper, the Burnout test from Greator give first hints.

Watch the video to find out from expert Dieter Langehow you can go from being tired of life to enjoying it.

Three levers against chronic fatigue

Instead of a list of quick tips, here you get three Change of perspectivethat energize you in a deeper way - sustainably, not in the short term.

1. rhythm instead of control

Many people try to combat tiredness with discipline. But the body needs Rhythm instead of pressure:

• Fixed times for getting up and going to bed
• Conscious meal breaks without distractions
• Alternating between tension and Relaxation

Use your natural energy phases - e.g. mornings for focus, afternoons for creative or quiet tasks.

2. create space for regeneration

Regeneration does not happen between two Zoom meetings. You need real Break quality:

• 10-minute walk in the fresh air
• Power nap (max. 20 min.)
• conscious Breathing exercise (4-6 breathing)

Studies show that regular short breaks significantly increase concentration and energy levels (Harvard Health Publishing).

3. go deeper: What really drains your energy?

Sometimes it's not the to-dos - but the Feelingbeing "not yourself". Ask yourself:

• Which areas of my life give me energy - which take it away?
• In which roles do I only function?
• What would really do me good - if I honest am?

"If you're just tired, it's often not a physical signal of exhaustion, but a mental one." - Walter Hommelsheim, Greator life coach

When tiredness is a warning sign

You should pay attention when ...

• Fatigue lasts longer than 4 weeks
• it does not get better - despite sufficient sleep
• it is accompanied by inner emptiness, listlessness or withdrawal

Particularly in the case of simultaneous symptoms such as concentration problems, emotional dullness or irritability, it can be Burnout or the onset of depression act. In this case, seek medical advice.

Or use the free burnout test as a first, anonymous check-in.

Conclusion: tiredness is a signal - listen carefully

You no longer have to drag yourself through the day. Tiredness is not a flaw, but a Note from your system. The sooner you listen, the easier it will be for you to regain your strength.

Find out what's behind your exhaustion - with a clear, everyday approach:

Free burnout test from Greator