I quit the company four times due to depression .
An experiment on mental fatigue was conducted in a study at the University of Wales.
As for what kind of experiment, students are divided into two groups, A and B.
Group A: 90 minutes of computer-based work with the head
Group B: 90 minutes of nature-themed documentary
After that, when I asked him to row an exercise bike and investigated the degree of fatigue,
Students in Group A felt more tired than usual, and gave up 15% earlier than in Group B.
In other words, it turned out that if you work with your body after doing work that makes your mental fatigue with your head, you will get tired and give up faster than usual .
How tired 15% is, isn't it going up and down the platform, which is a physical fitness test? It 's the same as feeling tired for 100 steps up and down . Well, that makes me quite tired. Just because you are mentally exhausted, there is a considerable difference in the degree of fatigue.
Therefore, it is possible that this is the reason why people with mental illness such as depression tend to get tired easily , such as making mistakes when they are tired .
The true nature of mental fatigue is adenosine
When you work with your head, glucose is used in the brain, that is, glucose is spoiled and adenosine, a fatigue substance, is secreted.
Adenosine is a substance that causes "sleepiness when using the head".
And that adenosine blocks the secretion of dopamine .
Dopamine is blocked and you don't feel motivated, your motivation drops, that is, you're "mentally tired".
I see, I understand the cause, but what should I do? The story is next.
How to reduce mental fatigue
Here are four ways to suppress or counteract the secretion of Nikki adenosine.
1. Take caffeine
Caffeine has the function of temporarily blocking adenosine, so drinking coffee and refreshing your head has this effect. There are also autumn leaves other than drowsiness. The cause of drowsiness is adenosine, so that's probably the case.
2. Don't use your head before the show
You don't use your head before you use your head, and you get tired before you start working. It's natural, but if you're anxious or nervous, you'll think about it, and if you're mentally exhausted, your performance will drop.
If you are a depressed person, you may not be able to stop ruminating.
So what do you do to "stop your worries"?
If you write down your worries on paper and document them, you will be able to objectively catch your worries and calm down.
Other benefits include meditation and deep breathing.
For deep breathing, take slow deep breathing for about 8 seconds 5 to 10 times.
3. Vigorous exercise
Exercise is said to be the most effective. Exercise is not a light aerobic exercise such as walking or jogging, but a vigorous exercise that makes you breathe . It seems that it is known that the secretion of adenosine stops for some reason.
Specifically, I like HIIT (High Intensity Interval Training) and burpee.
Specifically, there are various methods for HIIT, such as squats, push-ups, and abdominal muscles, such as performing 4 sets of "20 seconds full power → 10 seconds break" as one set. If you search for videos on HIIT, you will see various things, so it is faster to watch them.
It only takes 4 minutes, so you can feel at ease. It's quite tough, though.
4. Feel a little tired from usual
It's an old-fashioned method of getting used to adenosine little by little. It's like immunizing yourself mentally, but that doesn't mean you should do something mentally difficult.
Specifically, "brain training" and work using the brain can be done for about 15 minutes every day, so if you make it a habit little by little, it seems that your brain will become stronger with adenosine.
Recently, there are more learning youtubers and knowledge youtubers, so I think it's a good idea to watch such videos and summarize the points for your notebook.
It's also good for studying and two birds with one stone! You did it!
If you get tired mentally, drink coffee and go up the stairs at once
So, there are several ways to prevent it, but when you feel that you're mentally ill, you can take a walk for a change, but it's probably a good idea to take a break with strenuous exercise. ..
Regardless of your mentality, HIIT or high-intensity exercise is good for your health if you do it occasionally in a short time, and there is no loss.