It is just mid-day and Rose is already finding it difficult concentrating at work. She is trying to sort out the pile of work lying on her table but her brain won’t just boot; actually, it feels like her brain has emptied itself of anything useful. The computer screen is getting really blurry and she is struggling to keep her eyes open. In fact, all she can think of is how to sneak out of the office to catch a few Zzz’s without anyone noticing.

If you are just like Rose, you are obviously FATIGUED!
Fatigue and tiredness is very common, you are not alone in this. It can be as a result of poor habits or routines e.g. physical exertion, emotional stress, boredom, or lack of sleep. It is a serious workplace hazard that if not managed, will not only affect your productivity at work, but will also lead to physical and mental injuries.

Did you know that there are simple things you could do to avoid total burnout at work?
Here are 4 tips that work:

GIVE YOUR EYES A BREAK
If your daily routine involves working continuously on a computer screen, this tip is very important. Perhaps, you’ve been having headaches but don’t know that it is as a result of eye strain. Try doing the following while at work:
• Place your screen between 20 and 40 inches from your eyes.
• Make it a point to blink very frequently and follow the 20-20-20 rule – which is to look away from your screen every 20 minutes, and focus on something about 20 feet away from you for another 20 seconds.
• Ensure that the text fonts on your screen is not such that you have to strain your eyes to see.

You are probably wondering how you will be able to remember all these when you are very busy. Truthfully, it will be difficult because it is not something you are used to. However, you can set up automatic reminders on your computer or phone.

TAKE SHORT BREAKS FROM YOUR DESK
Who wouldn’t be exhausted after sitting on a desk for so long without moving an inch? Don’t stay glued to your chair, take a break! Take a few minutes every hour to move around and get the blood flowing through your legs. If you do not have enough room inside the office, step outside, stretch yourself and do a few squats. You will feel refreshed!

This might seem like a challenge for you, especially if you are working on a deadline and you feel you cannot get up until it’s done. Well, a few minutes’ walk won’t hurt! If you break down the deadline will still not be met.

AVOID HEAVY MEALS AT WORK
For most people fatigue usually starts after lunch. Maybe you finally prepared that meal you have been craving and while packing your lunch box, you said to yourself “I am going to make sure to enjoy every bit of it”, and because of that you heaped so much food on your plate.
Hmm remember, to digest a gut-busting lunch your body will redirect energy from your brain to your stomach. Therefore, you will not be able to maximize full potentials of your brain during this period and trying to force the brain to work in that state will lead to exhaustion.

To avoid energy crash, always spread out your meals. After breakfast at 7 or 8am, you can eat snacks at 11am and then have lunch in little proportions at.

STEP OUT OF YOUR COMFORT ZONE
Do you find your work routine monotonous?
As mentioned earlier, fatigue can be as a result of boredom. It is possible to feel exhausted from an overly repetitive job routine. Take up new responsibilities and mix up your daily routines. Your approach to work might also be the reason why it is tiring. Change your working style, explore and try something new.
If you have completed all tasks assigned to you for the day or have free time, engage yourself. Evaluate your past performances and track your accomplishments. Read up areas of interest, keep up with latest trends in your industry and update your skills. New knowledge always comes with renewed boost of energy.

Throw in one or two tips that work for you!

Source: http://www.careerhubafrica.com/blog/fatigue-sets-work/#more-2942

Thanks for this.
This write-up was helpful when it was my turn to train at work place.
Thanks again.