Why Does Work Make People Feel Physically and Mentally Exhausted?
The pace of modern workplace life is extremely fast, and work pressure accumulates layer upon layer. Many people find that even after leaving work, they cannot truly relax—their minds remain highly tense and their bodies and spirits exhausted. This fatigue is not only physical but also psychological and emotional. At its core, it is mostly because the body and brain are kept in a state of prolonged over-tension.
Over-Tension — The “Invisible Killer” of the Modern Workplace
In the past two decades, the number of people experiencing physical discomfort and even mental illness caused by excessive tension has rapidly increased. More and more psychological counseling patients report that their various physical symptoms are actually triggered by psychological stress and anxiety. Psychological tension activates the body’s “stress response,” causing the nervous system to remain in a constant “fight or flight” mode. If this state continues for a long time, the body will show various sub-health conditions and even develop diseases.
What Are the Early Signs of Excessive Tension?
- Still mentally occupied with work after leaving the office: Many people find themselves repeatedly thinking about their work tasks even after getting home, making it hard to relax.
- Unable to forget what supervisors, colleagues, or clients said: Conversations or conflicts at work keep replaying in the mind, causing emotional unrest.
- Feeling there’s never enough time and immense pressure: Work piles up, deadlines are tight, and even work-related scenes appear in dreams, keeping the mind in a long-term state of high tension.
- Noticeable mood swings, irritability, and anxiety: Heavy psychological burdens often cause nameless anxiety and restlessness.
If these symptoms are not relieved in time, they may worsen into severe insomnia and depression.
Manifestations and Warnings of Insomnia
Insomnia caused by excessive tension includes:
- Difficulty falling asleep and tossing and turning repeatedly.
- Interrupted sleep and difficulty falling back asleep after waking.
- Dreams filled with stressful work scenarios.
- Poor sleep quality, waking up still exhausted.
If such conditions persist for more than a week, one must be highly alert to the possibility of depression. In depression, people often feel weak in the morning, mentally sluggish, have difficulty concentrating, lose interest in things, and experience a significant decline in life quality.
Blurring Boundaries Between Work and Life
In modern society, the boundaries between “ON” (work) and “OFF” (rest) are becoming increasingly blurred. Phones, social media, emails constantly remind us of work’s presence. This ongoing pressure and anxiety make it difficult to truly detach and enter a relaxed state.
Learn to Relax Scientifically and Relieve Excessive Tension
To address this, we must consciously learn to relax and relieve over-tension, quickly restoring a positive mindset. The following methods are worth trying:
- Set a Dedicated “Sleep Day”
Prioritize sleep for the day, designating a “no work, only sleep” rest day. Avoid rushing to handle work tasks or household chores to give your body and brain a chance to fully relax. If insomnia is frequent, consider using doctor-recommended sleep aids rationally, but avoid dependency. - Actively Stay Away from Your Phone After Work
Modern smart devices, especially social media and mobile games, often worsen anxiety. Intentionally reducing phone use after work and avoiding negative information bombardment is key to creating “relaxation time.” - Relax Your Mind and Allow Yourself to Be Lazy
When under heavy work pressure, learn to let go and allow yourself to be lazy. Minimize household chores and instead choose to lounge on the sofa listening to music, reading, or chatting with family and friends to release mental stress. - Pause Anxiety-Inducing Learning Activities
Learning itself can be stressful, especially when exhausted. When overly tense, stop intensive study and switch to enjoyable, gentle activities like yoga or swimming to help your body recover. - Reduce Socializing and Traveling on Rest Days
When tired, avoid meeting people who make you uncomfortable and stay away from noisy, crowded environments. Spend weekends at your own pace to avoid additional pressure.
How to Positively Cope with Major Life and Work Changes
Life’s big events—job hunting, changing jobs, promotions, marriage, buying a home, childbirth, illness—bring huge stress. When facing changes, never overexert yourself and consciously take measures to prevent excessive tension:
- Accept change, slow down, and avoid creating continuous new changes.
- Maintain regular routines, ensuring good diet and sleep to fully support body and mind.
- Learn to express yourself and seek help; don’t let pressure build up.
Cultivate Healthy Lifestyle Habits to Strengthen Psychological Foundations
- Diet: Balanced and Thoughtful
A healthy diet greatly enhances the body’s stress resistance. It is recommended to follow the “Red : Yellow : Green = 1 : 1 : 1” principle daily:- Red foods: Protein-rich, such as meat, fish, eggs, soy products, dairy.
- Yellow foods: Carbohydrates and fats, like rice, noodles, tubers, vegetable oils, butter.
- Green foods: Vegetables, fruits, seaweed, rich in vitamins and minerals.
Use the “palm method” to estimate food portions — convenient and scientific.
- Exercise: Simple, Easy, and Consistent
Exercise is a natural remedy for stress. Walking is easy to fit into a busy schedule. Studies show one 30-minute walk is equivalent to three 10-minute brisk walks. Recommended actions include:- Walking an extra 10 minutes on the way to/from work.
- Taking stairs instead of elevators.
- Quick walks during lunch breaks.
- 10-minute brisk walks before and after work.
Regular aerobic exercise like cycling or jogging also improves physical fitness and mental stress resilience.
How to Detect Stress Signals Early and Intervene Promptly
- Psychological Symptoms:
- Persistent restlessness, fear, anxiety.
- Irritability and mood swings.
- Social avoidance.
- Sleep disturbances.
- OCD or anxiety symptoms.
- Loss of interest, difficulty concentrating.
- Excessive self-doubt and lack of confidence.
- Unhealthy coping such as binge eating, smoking, or drinking.
- Physical Symptoms:
- Muscle stiffness, worsening headaches and back pain.
- Digestive problems like stomach pain, constipation, or diarrhea.
- Persistent fatigue that does not improve.
- Abnormal weight changes.
- Reduced immunity and frequent colds.
- Chronic illness flare-ups.
- Dizziness, tinnitus, palpitations, or difficulty breathing.
Suggestions:
- Adjust sleep and diet immediately upon noticing stress signals.
- Ensure balanced nutrition and increase physical energy reserves.
- Avoid drastic changes in lifestyle and habits.
- Reduce “must do” tasks and increase “want to do” activities.
- Seek colleagues’ support and adjust work plans if needed.
- If stress lasts more than two weeks and seriously impacts life, seek medical help promptly.
The “3R” Rule to Coexist with Stress
- Rest
The most important is sufficient sleep and rest. Without enough rest, other methods won’t work. Quality sleep is the foundation of stress relief. - Relaxation
Relax your body and mind through activities like lying on the sofa, sunbathing, socializing with friends and family, connecting with nature, stretching, or massage. Note that prolonged internet use or gaming is not relaxation and may worsen fatigue. - Recreation
Moderate recreational activities such as exercise, gardening, music, movies, or travel can complement psychological adjustment but cannot replace rest and relaxation. When fatigued, forcing recreational activities may consume even more energy.