Fatigue: Signs, Symptoms, and Effective Ways to Restore Your Energy

Strategies to Manage and Prevent Fatigue

Fatigue: Signs, Symptoms, and Effective Ways to Restore Your Energy

Fatigue is more than just feeling tired. It is a persistent sense of physical, mental, and emotional exhaustion that can make everyday tasks feel overwhelming. Many people struggle to get out of bed, concentrate at work, or maintain motivation when experiencing ongoing fatigue. In today’s fast-paced world—shaped by work pressures, life stressors, and ongoing uncertainty—fatigue has become increasingly common.

Understanding fatigue, recognising its symptoms, and knowing how to manage it effectively are essential steps toward restoring wellbeing and maintaining long-term mental health.

What Is Fatigue?

Fatigue goes beyond normal tiredness that improves with rest. It can affect how you think, feel, and behave, interfering with productivity, relationships, and overall quality of life. While everyone experiences fatigue differently, prolonged fatigue can signal the need for lifestyle changes or professional support.

D’Accord Occupational Assistance Services (OAS) provides access to experienced clinicians who offer emotional support and practical strategies to help individuals manage fatigue and regain balance.

Common Signs and Symptoms of Fatigue

Fatigue can present in both emotional and behavioural ways. You may be experiencing fatigue if you notice:

• Low energy levels

• Persistent tiredness

• Restlessness

• Frustration or irritability

• Feelings of dread or hopelessness

• Isolating yourself from others

• Increased reliance on alcohol or other substances

• Lack of enthusiasm or motivation

• Difficulty looking forward to the future

If these symptoms persist or worsen, seeking professional support can help prevent further mental health challenges.

Food as Fuel: Supporting Energy Through Nutrition

Nourishing your body is not only an act of self-care—it plays a key role in managing fatigue. While comfort foods may offer temporary relief, choosing food as fuel supports sustained energy levels throughout the day.

Healthy nutrition habits that support energy include:

• Viewing nourishment as a form of self-care

• Understanding that nutrients act as fuel for the body and brain

• Choosing foods that release glucose slowly for sustained energy

• Including whole grains, oats, fruits, and vegetables in your diet

• Avoiding frequent blood sugar spikes that can worsen fatigue

Balanced nutrition helps support both physical energy and mental clarity.

Techniques for a Healthy and Restful Sleep

Quality sleep is essential for recovering from fatigue. Establishing consistent sleep routines can significantly improve energy levels and emotional wellbeing.

Helpful sleep strategies include:

• Keeping your bedroom dark and quiet

• Maintaining a regular bedtime routine

• Planning sufficient sleep hours each night

• Creating a calming routine before bed

• Engaging in at least 30 minutes of physical activity during the day

• Limiting caffeine intake, especially after 4pm

• Avoiding excessive alcohol and smoking after 4pm

• Avoiding watching TV or eating in bed

• Reducing mental stimulation before sleep

• Letting thoughts pass without engaging in them when trying to fall asleep

Small, consistent changes can make a meaningful difference to sleep quality.

Effective Ways to Overcome Feelings of Fatigue

Managing fatigue requires a combination of self-awareness, self-compassion, and practical strategies. Effective approaches include:

• Identifying self-care strategies that work for you

• Engaging in regular exercise to support mental and physical health

• Acknowledging your feelings without self-judgement

• Journalling or talking through emotions with someone you trust

• Taking regular breaks to slow down and practise mindfulness

Fatigue is not a sign of weakness—it is a signal that your mind and body need care and support.

When to Seek Professional Support

If fatigue begins to affect your daily functioning, relationships, or emotional wellbeing, professional support can help. D’Accord OAS offers confidential counselling and evidence-based strategies through its Employee Assistance Program (EAP).

Support is available 24/7.

To arrange an appointment, contact:
📞 1300 130 130 (AU)
📞 +61 444 563 823 (International)
📞 08 0044 9127 (NZ)
📧 enquiries@daccordoas.au
🌐 www.daccordoas.au

Restoring Energy and Wellbeing

Fatigue can be challenging, but with the right strategies and professional support, it is possible to restore energy, improve sleep, and strengthen emotional resilience. By prioritising nutrition, rest, self-care, and psychological support, individuals can regain balance and improve their overall quality of life.

D’Accord Occupational Assistance Services remains committed to supporting individuals and workplaces through accessible, compassionate mental health care.