You don’t drink enough water
According to Amy Goodson, RD, a dietician, being dehydrated takes a toll on energy levels. Even if it is as little as 2% of normal fluid loss. Dehydration causes a reduction in blood volume which will make the blood thicker. In other words, your heart pumps less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs. In order to prevent this from happening, it is important to ensure that you have sufficient fluid intake. To calculate your normal fluid needs, take your weights in pounds, divide in half and drink that number of ounces of fluid a day.
You are a perfectionist
It is almost impossible to be perfect. But there are increasing numbers of young professionals today who continue to strive for perfection. However, this makes you work much harder and longer than necessary. You tend to set goals that are unrealistic or that they are difficult of impossible to achieve and in the end, there is no sense of self satisfaction. Irene S. Levine, PhD, professor of psychiatry at the New York University School of Medicine recommends setting a time limit for yourself on projects and taking care to obey it. In time, you will realize that the extra time you were taking wasn’t actually improving your work.
You’re not consuming enough iron
An iron deficiency can leave you feeling sluggish, irritable, weak, and unable to focus. “It makes you tired because less oxygen travels to the muscles and cells,” says Goodson. Boost your iron intake to reduce your risk of anemia: load up on lean beef, kidney beans, tofu, eggs (including the yolk), dark green leafy vegetables, nuts, and peanut butter, and pair them with foods high in vitamin C (vitamin C improves iron absorption when eaten together), suggests Goodson. Note: an iron deficiency may be due to an underlying health problem, so if you’re experiencing these symptoms of iron deficiency, you should visit your doc.
You make mountains out of molehills
If you assume that you’re about to get fired when your boss calls you into an unexpected meeting, or you’re too afraid to ride on your bike because you worry that you’ll get into an accident, then you’re guilty of “catastrophizing”, or expecting that the worst case scenario will always occur. This anxiety can make you mentally exhausted. When you catch yourself having these thoughts, take a deep breath and think about how likely it is that the worst really will happen. Getting outdoors, exercising or sharing your concerns with a friend may help you cope better and become more realistic.
You have trouble saying “No”
People-pleasing often comes at the expense of your own energy and happiness. To make matters worse, it can make you resentful and angry over time. You have to remember that you are not oblige to say yes to everything. Train yourself to say no out loud. Hearing yourself say the world aloud makes it easier to it when the next opportunity calls for it.
You have a messy office
A messy desk mentally exhaust you by restricting your ability to focus and limits your brain’s ability to process information, according to a Princeton University study. At the end of each day, make sure your work and personal items are organized and put away. It will help you have a positive start to your day the next morning. If your office needs major reorganizing, avoid becoming totally overwhelmed by taking it one step at a time. Start by tidying what you can see, then move through your desk and cabinets drawer by drawer.
You work through vacation
Many young professionals today tend to not take appropriate breaks. Working when you should be relaxing puts you at risk of burn out. Unplugging and allowing yourself to truly unwind allows your mind and body to rejuvenate. Hence after the break, you will be able to return to the office stronger. According to Lombardo, when you truly take breaks, you will be more creative, productive and effective when you return.
You stay up late on weekends
Burning the midnight oil on Saturday night and then sleeping in on Sunday morning leads to difficult falling asleep on Sunday night, which will then lead to a sleep-deprived Monday morning, says Dr. Towfigh. Since stay in can cramp your social life, try to wake up close to your normal time the following morning and then take power naps in the afternoon. Napping for 20 minutes or so allows the body to recharge without entering the deeper stages of sleep, which can cause you to wake up more tired.