He mental fatigue , Also called mental fatigue, is the reduction of functional mental and physical efficiency in a given period of time.
When the person is mentally tired, their ability to cope with the cognitive demands of the environment or the task is diminished. Intensity or duration.
Mental fatigue is a result of the interaction between the person and the work he performs, understanding both the task he performs and the tasks he performs as work. Conditions in which the person does.
The mental fatigue is mainly due to the demands made by the person at work, mainly of mental type, although it is accompanied by Physical demands that are usually sedentary.
Tasks with variable cognitive functions (where they must understand, reason, solve problems , Mobilizing resources such as concentration, memory.
Mental tiredness occurs when the person has a heavy mental burden at work. The mental burden can be defined as the amount of effort Which a person must perform to To reach a goal .
A person presents an excess of mental load when the demands of the task in the work that must realize, the rate that the person must carry, the Stress or continuous care are superior to those you can cope with.
We must be clear, in any case, that mental fatigue is not always produced by work and in no case is due exclusively to work, Because they also influence the habits of life of the person, their way of facing situations, their personal circumstances, etc. And all this is Important for prevention and intervention.
What factors determine mental fatigue or why is it produced?
In the first place, it should be clarified that although there are several factors that contribute to the appearance of mental fatigue, it is a multi-causal phenomenon.
Risk factors that determine mental fatigue include:
A) The demands of the task: We include here the tasks in which responsibility is required, a high sustained attention, dangerous activities. Attention should also be paid to the Duration of the activity and the content of the activity.
We refer to complex tasks or with a high level of concentration or to those meticulous tasks that require more attention and visual fixation.
B) Physical conditions of the workplace: Here we include lighting, temperature, smell or noise, all of which can also affect mental fatigue.
C) Organizational factors: It also influences the type of organization and the climate and the organizational culture, the group and the conflicts that take place. Labor relations, such as For example those that have to do between workers or the management can also influence.
D) Individual characteristics: The age of the person, their training, the attitude they have, their personality, their state of health, their experience...
E) The time: It must take into account the time that the worker must be paying attention to the task and the time available to do the work.
F) The information it handles In their work, both in quantity (if it is a lot of information or less) and in complexity (if the degree of complexity of the same varies).
Mental fatigue can occur in those jobs where there is a strong emotional involvement on the part of the worker. Also in jobs with large Intellectual exigency or in those that, although simple, are monotonous.
Mental tiredness usually takes place more in those positions with little physical activity for the worker.
What are the symptoms of mental fatigue?
Mental tiredness affects the whole organism, both physically and mentally. Among the symptoms that are associated with mental fatigue, we find:
- Loss of concentration.
- Decreased attention.
- Decreased motivation.
- Less ability to assimilate and retain information.
- Increased errors.
- Sleep disorders .
- Eye fatigue.
- Feeling tired.
- Dizziness.
- Headache.
- Paresthesias (Numbness).
- Irritability, generally emotional instability.
- Worse relationship between the effort and the result obtained.
- Digestive disorders.
- Musculoskeletal pain.
- Psychosomatic alterations.
The feeling of fatigue and exhaustion that occurs is part of a mechanism of adaptation and balance on the part of the organism, since it appears To be able to adapt giving signs of the need for rest.
The feeling of monotony, decreased vigilance or being"saturated"are states that resemble mental fatigue.
Consequences of mental fatigue
Mental fatigue has different consequences, not only physically and psychologically, as we have already seen in the previous section, but also at the level Organizational structure.
Mental fatigue has consequences on a personal, economic and material level.
A person with mental fatigue will perform worse, in addition to a greater number of errors at work. It may affect data analysis and Time to make decisions at work.
Due to mental exhaustion, occupational accidents can occur that could be avoided if the effects of mental fatigue are taken care of.
In addition, mental fatigue also has effects on the motivation of people, so that the greater the fatigue, the less motivation of the person.
Mental fatigue is also related to work absenteeism, specifically short-term absenteeism (absence of several hours or days at work without No physical pathology).
12 tips to combat mental fatigue
1. Take breaks several times throughout your workday
One of the fundamental tips for dealing with mental fatigue, both to intervene when it has already happened and to prevent it, is to perform Breaks
Many times the times are marked by the company, however, it is imperative that you take breaks or small breaks during your journey. work.
The most appropriate thing is that you could choose those breaks according to your needs and during that time you can truly disconnect from your work and Of the routine. This is how it truly will be effective.
You should note that"going to the bathroom", or sitting while waiting for a work phone call, for example, should not be considered a pause work. That is part of your basic needs or work.
The breaks should be time where you can really disconnect and where you can dedicate to rest or do something that makes you feel good.
It would be appropriate to set rest periods of about 10 minutes every approximately 90 minutes of work, depending on the type of task you perform person.
Many times pauses are made when tiredness has already appeared. A good alternative is to prevent them with pauses before it appears.
2. Eat well
Another factor that must be addressed to cope with mental fatigue is good nutrition.
The role of food is really important. When we eat food in a disorderly way or do not eat a balanced diet, this can Adversely affect our body and mind.
Our body slows down when we notice deficiencies of nutrients necessary for its good functioning and lose strength, noting us tired and
Fainting.
It is not only important what you ingest, also the times and the way in which you do it. Eating irregularly or not chewing food well may Affect yourself too: for example, heavy digestions.
3. Do regular physical exercise
Moderate and regular exercise can also help prevent fatigue. The fact of having an active and non-sedentary life is a recommendation for anyone.
However, when the job is sedentary the recommendation is even more important.
When the person does not exercise, the muscles lose strength and the person feels more tired. When one does physical exercise, that It impacts on their energy.
Physical exercise is not only beneficial on a physical level, but also emotionally. Doing physical exercise helps overcome daily difficulties.
4. Sleeps a sufficient number of hours to be rested
Both the way we eat and rest, sleep and regular physical exercise are factors that can help us strengthen our resistance. If we do not pay attention to them, we can feel tired.
It is necessary to rest and Sleep a suitable number of hours , Around 7 or 8 hours, although there are individual differences, since some people They can feel good with fewer hours and others may need some more.
5. Uses relaxation techniques
There are different Relaxation techniques Which can help you cope with mental fatigue.
Relaxation techniques are methods that can help the person to reduce the physical and mental tension, so that he reaches a situation of Tranquility and calm controlling anxiety and stress.
Training is required to achieve this, but satisfactory results can be noticed on a daily basis.
There are different techniques for this, one of the best known worldwide is the technique of Progressive muscle relaxation of Jacobson , Which is proposed Alternating the tension with the distension.
In this way, it is intended that the person is able to recognize the tension to be able to release it and end up feeling better.
6. Dedicate yourself time
Spending time with oneself in the daily routine is something necessary that increases the well-being of the person.
We spend most of the day at work and that creates stress and sometimes the accomplishment of tasks that do not produce well-being in the person.
Spend time to enjoy pleasant activities: listening to music, reading a book, being in touch with nature, a hobby, being with the Family or friends... All of this can help overcome tiredness and provide Mental Wellness .
7. Mindfulness will help you to be in the present moment
Mindfulness Is to pay full attention to the present moment.
Thinking about"everything you have left to do"can influence your tiredness or mental exhaustion, that"does not give you time"or"you do not reach everything", for example.
Mindfulness exercises will only take a few minutes a day, and it would be advisable to try doing them several times a day. You can do it Even at work, in those moments that you dedicate to rest.
Through Mindfulness you are meant to learn to become aware of the present moment, without living in the past or in the future.
If you practice them, also breathing, you will achieve a state of well-being that can help you to find you better.
8. Get organized and learn how to plan yourself
Planning and organizing tasks can be very beneficial to prevent mental fatigue.
Many times the mental fatigue appears by the Stress that generates work And day to day. For this, although in the work a few times and some Goals that must be met, the person always has some room for maneuver.
To do this, use the agenda and set personal goals, short-term and easy to meet, so you can get feedback Your work to help you feel better.
The organization and planning allows the person to avoid the accumulation of tasks, which can then lead to excessive work and levels Of high stress.
9. Address the environmental conditions of work
Something as simple as lighting or noise can help mental fatigue.
For that reason, it is important that you take care of the conditions where you work. That you attend the noise, the lighting, the temperature... and adapt, as far as The workplace, so that it is beneficial for you and does not hinder your work.
Using proper lighting and taking breaks from screens like computers is a must.
In addition, noise must also be addressed by avoiding mentally demanding tasks in places with excessive noise. If necessary, they should Hearing protectors (eg, earplugs).
It is also important that on working screens, position angles and furniture is appropriate.
For example, take care of the distance you work, orient the screen well, establish a 60 degree angle to work when you are seated.
10. Rest your eyesight
An important aspect to watch is the rest of the view. For example, when you finish the day, give it an exclusive time.
Make small massages, pressing your eyebrows with your index fingers and thumb with your eyes closed.
Visual fatigue is also quite frequent and accompanies mental fatigue. It is the answer that the eyes have for the excessive effort that Do and may be eye symptoms such as tension and heaviness, itching or redness of the eyes and also visual, such as blurred vision, seeing shadows Black, etc.
11. Rotation of posts and extension or change of tasks
In many cases this advice can not be carried out, but it is probable that in some works is possible.
Rotating jobs and expanding tasks to break the monotony of work would be a beneficial solution.
As in some cases this will not be possible, the person himself can alternate between the different tasks that he has to do throughout his day labor.
12. Adapt your work pace
Rest we have put it as one of the essential conditions to prevent and treat mental fatigue.
However, other alternatives that can also be taken into account is to adapt the pace of work. Sometimes it may not be possible because the Time pressure to deliver work is very large.
However, on other occasions it may be carried out. For example, you can check in more detail the work you do to prevent errors, to Download the memory uses the agenda, alarms or any other external help that helps you to remove it from the head.
You can also postpone those more critical tasks, either because you need many cognitive resources or because you are very demotivated and choose those That you find more pleasant or simple.
And you, what do you do to rest when you find yourself mentally tired?
References
- Alonso Castaño, L. (1995). Occupational health and safety in the hotel and catering industry. AMV Ediciones, Madrid.
- Arquer, M. I. (1999). Prevention Note: Mental Burden of Work: Fatigue. National Institute of Occupational Safety and Health. Ministry of labor and social affairs.
- Delegation of the Rector for Health, Social Welfare and Environment. Fatigue at work: concepts and prevention.
- Foundation for the Prevention of Occupational Risks (2011). Disclosure: risks related to mental and visual fatigue. Precautionary measures. Spanish Confederation of Business Organizations.
- Garrosa, E., Moreno-Jiménez, B., and González, J. L. Mental burden and work fatigue: relationship, sources, facilitators and associated consequences.
- General Union of Workers. Mental load Secretariat of Trade Policy of FSP / UGT Almería.