Suggestions on how to manage fatigue likely due to new job

[msjanetxtreme]

I've been working hard at my new job which I knew would be a rough adjustment after being unemployed for three years. There were also clear signs that the position would be more demanding than I was led/chose to believe. I chose to ignore these signs because...well.. I needed the money so not really a choice.

Most people would be tired after starting a new job. I'm exhausted most days. Like it's 8.30 PM and I'm ready for bed. I wake up at 6. (My nightmares still happen but that's another thing entirely.) Thankfully, I don't dissociate as much at work. But it still happens. After three weeks of starting early, working through lunch and working late, I decided that need to talk to my manager because the workload was beyond unreasonable even for someone without a trauma history. People that I work with seem annoyed that I'm not learning fast enough. I'm mostly annoyed that a new person would have so much thrown at them even with on-the-job training. It's a well-intentioned company and like most places, understaffed and underpaid so I understand why others are feeling overwhelmed.

I haven't told them anything about my mental health because I'm still on probation. I'm writing mostly because I'm tired and could use some insight on how to manage the fatigue. Some days, I work out. Lately even going on the elliptical or stationary bike seems way too exhausting. I try to eat healthy but don't always succeed.

Any tips?

 

[grit]

I learned recently that having trauma requires so much energy just to function. So probably you are also psychologically working much more than average person.

Until I got the relief from processing things (those heavy emotions that were clogging my nervous systems), I used to take naps during my lunch. I work corporate so we have the wellness room or such often. Or I would go to a close by church (I am not religious and never christian but I love the darkness and the quietness of churches) and sit and nap. I used to skip my coffee breaks or just forget about them! bad habits.

my advise to you is this depending on your job, take your breaks, your lunch and make sure you bring up concentration issues in your therapy to work on them exclusively and find some relief.

Now I notice those people who never got out of their cubicle and I know they are not here in the mind! NO one can work 8hrs like that and be productive. I was one of them and I was avoiding life.

Take your breaks.

 

[blackemerald1]

Hey @msjanetxtreme - so you are about four weeks into this new job now I think? There will be a natural adjustment around this time though it may feel like you are on the most difficult part of the transition.

So very soon I hope it should feel just a little bit more comfortable.

I agree with @grit - make sure you take your breaks. Not sure what type of work activity you are doing. If it's physical then do some stretching and get some liquid, food and rest.

If it's mental type of work it's just as important to take a break away from your desk/counter. Do some stretch's, take a short walk and again eat and drink. Tune out with some meditation recordings or music that relax's you.

I think your co-worker's are probably overworked and maybe have forgotten the feeling of starting a new job and hitting the ground running when there is too much work to do. So try not to get too concerned about what you think they are thinking until you know all aspects of your job thoroughly and are completely up to speed. They probably just want some of their work-load relieved and maybe feel very pressured too.

I don't know for sure but I think the fatigue you are feeling is mental fatigue? I will go with that...

You really do need to sleep! You will not always need so much sleep but until you adjust and start to feel more comfortable and settled - sleep is an absolute must. Get as much of it as you can.

Time is your best friend and your worst enemy too so,

Be very organised. I'm not sure if you live alone or with family. If you have family - get them in on being responsible for themselves and keeping the house running smoothly. Time to assign chores, work out what is a priority in terms of house-work and garden work. You don't have to have a pristine home while you are adjusting to returning to work, simply one that is clean and not too untidy. So re-assess and make that adjustment and prioritise.

Develop a routine that suits you. This might be like sitting down one evening and paying the whole week/fortnight/monthly bills in one go. Or working out your budget for the week/fortnight/month. Now that you have a job your budget will be different.

Shopping once a week or even fortnight if you can manage for food. Make a list of what you want to eat/cook (and keep it simple for a few months) and follow that list. Or do you have a supermarket where you can order and they pack and deliver or at least get it ready for pick-up? I know there is an extra cost with getting your shopping this way but even if you only use the service for a few months it may assist.

Cooking ahead is a God send when you are so exhausted you cannot even think. Make and freeze/refrigerate extra food. Slow cookers are a great tool for throwing in food and giving up edible food at the end of the day or when you finally get home. They are safe, and economical and really don't require a lot of thought if you follow some basic principles. And they save you lots of time!

Do your dishes every day! Sounds extreme but it helps if there is one place that is tidy and ready for you when you come home. I tend to cook and tidy as I go.

Get extra medications from the pharmacy when you go... so if you are late home from work you prevent a medication crisis at bedtime.

Keep a diary of appointments, bills, reminders that you must do or remember. Everything from social engagements, birthdays to car services and bills.

This serves two functions,
1) It's great for keeping up to date and, 2) so long as it's in the diary YOU can relax because the diary can do the remembering and reminding for you. There is a subtle but important difference to having a pile of bills, reminders, scraps of paper thrown on the table and thinking 'I will get to them..soon' :unsure: , and actually setting aside some time (in your diary) and putting them in a small basket.

There isn't much I don't list in my diary. On bad days/weeks it has reminders to eat, do laundry, bring laundry in etc. :rolleyes:

I use a proper hand written diary but I know some people use electronic diaries. Work out what is best for you and use it. They are great for reducing mental fatigue.

Make sure you are paying as many things as you can via electronic funds transfer through your bank. Sort out your bank accounts so the money is set aside and it is there for those bills. It's amazing how much worry can be alleviated by having this sorted out.

Can you outsource some of your ironing, house-work, mowing etc., It may help to reduce your fatigue if you can but I am not sure how flexible your income is at the moment. If you can do it for now, try it out.

Take time off from work, home, healing to RELAX and do your favourite hobby or time-wasting thing! This is YOU TIME! This is really important - you have earned this so recognise it as important, appropriate and completely necessary!

Spend a little of that money on yourself...pedicure, hair-cut, facial. Something little and relaxing just for you! Make the appointment, put it in your diary and go. It's amazing how good you will feel with that little extra self care.

If you get home late and are exhausted. Take a long bath before bed. You may sleep better.

Try to do your usual exercise routine but if this was a pre-work routine you should reassess how much extra exercise you really need to do. Exercise on it's own can help reduce mental fatigue (True!) But not overdoing it.

I would hold off discussing your work load with your employer or manager until you are a little longer in the job. I also would not inform them of your ptsd at this time. You are still very early in your tenure so do not be so hard on yourself - feeling fatigue is normal. :hug: