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Mindfulness

Using strategies that keep the mental energy in good balance is always important. Strategies are also possible to learn quickly and benefit from. Below are some strategies listed, see these as examples.

Brain Rest and Activity

Brain fatigue always requires good brain rest and balancing of the energy budget. Reflect on how you feel. When is your mind calm, and what gives you energy? Joy must be included, even if it takes energy, as it is important for well-being.

Take regular breaks during activities or use pacing, spreading out activity, and alternating it with rest periods. Since it is often difficult to feel the actual energy level, it is necessary to pause and rest regularly, even before brain fatigue is active. Longer brain rest during the day and short regular breaks during activities can be beneficial. The amount and frequency of rest must be adapted to each individual. Setting a timer can be helpful initially.

Seek activity for shorter periods, take a break or change activity to something restful (blue line throughout the day) even when brain fatigue does not feel active. It can eventually alleviate brain fatigue (blue dashed line). Activation for long periods followed by exhaustion takes a long time to recover from (red line throughout the day). If pushing oneself too hard, brain fatigue can worsen over time (red dashed line).

Sleep is always good rest for the brain, but some find it difficult to achieve good brain rest. What is restful is personal, and everyone needs to explore that for themselves. Nature walks, crafts, gardening, photography, bird watching, meditation, and yoga are just a few examples of activities that can bring calm to the brain.

Gradually increase activity levels and ensure there is enough energy reserved over time, spanning months and years. Unfortunately, training mental energy by engaging in more thought-provoking activities does not work.

Planning

Saving energy requires planning. Planning provides an overview and foresight, creating calm. It also helps identify if there are too many activities during the day and week and if there is time for rest.

Sound and Light

Hearing protectors or earplugs can relieve loud noises. Sunglasses or other colored glasses, limiting screen time, and extinguishing troublesome lamps can provide relief from strong light, saving energy for important activities.

Meetings and Socializing

It is important to meet friends, but not too many at a time. Prioritize and find a balance between joy and well-being and the energy cost.

Shopping

Choose quiet stores and shop when there are few people. Avoid visiting too many stores at once. Shopping online can be a good option.

Travel

Using public transport can be tiring. Driving a car also provides many visual impressions. Minimize impressions when possible. For some, staying in a calm environment without too many demands can be more restful.

Reading and Writing

Reading is tiring for most people with brain fatigue. Try reading for short periods, repeat when necessary, and read at a slower pace. Audiobooks often work better. Computer screens can be extremely tiring to read on due to flickering and frame rate.

Irritability and Tearfulness

Irritability and tearfulness can be treated with a low dose of antidepressant medication, such as SSRIs, if needed. Understanding that these symptoms can improve as energy increases is important. Relatives and close friends need to understand and be involved in alleviating unnecessary conflicts.

Sleep

Sleep is crucial for recovery. People with brain fatigue often feel restless or overstimulated after the day’s activities, making it harder to fall asleep. Calming down before bedtime is recommended. Avoid coffee and alcohol too late at night. If sleep does not improve despite good sleep routines, medication may be necessary. Consult with a treating physician to find what works best.

Diet

There is insufficient evidence for using nutritional supplements and elimination or modified diets to relieve brain fatigue. Eating regularly and maintaining a well-composed diet that provides long-lasting energy is important for everyone, especially those with brain fatigue. Increased sweet cravings are common, with the risk of weight gain.

Physical Activity

Physical activity may benefit the brain in many ways, but for those with brain fatigue, the brain does not function normally, and physical activity does not work the same way as for a healthy brain. Moderate physical exercise, such as walking or slightly more strenuous activity, can be beneficial but must always be individually adapted. There is a lack of knowledge today about how physical activity should be designed for brain fatigue.