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It’s the 2020’s, we are constantly surrounded by technology. We have access to a never-ending stream of information at our fingertips 24 hours a day. This constant connectivity has also led to an increase in stress, anxiety, and burned-out parents. 

Our lives and our children’s lives are also as busy as ever. As a result, many fathers find themselves feeling exhausted, particularly in the evenings after spending long days at work, running errands afterward on top of taking care of the kids.

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What does parental burnout feel like? Due to the physical demands of being a father, parental burnout might be in the form of physical, emotional, or even mental exhaustion. The good news is that there are plenty of strategies you can employ to combat tiredness and increase your energy levels so you don’t feel so burned out and in a slump.

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Tips to boost Your Energy 

Exercise regularly

Exercise can increase energy levels in numerous ways. When you exercise, your body is expending calories, which can help you feel more energized. The more active you are, the more energy your body consumes. (Some pretty elementary stuff, but people often don’t do their daily recommended exercise.)

If you don’t exercise regularly, you will likely experience fatigue. The best way to get a daily workout is in the morning, in a fasted state, before the kids wake up. You’ll feel energized all day!

Why is my energy level so low?

Chronic stress, dietary shortages, lack of exercise, sleep disorders, caffeine usage, and underlying medical issues are just a few of the many potential causes of chronic fatigue. It’s crucial to talk to your doctor and find the cause.

What is the best exercise to fight fatigue and tiredness?

A light jog around the block will pump oxygen into your body and give you a ‘runner’s high.’

Over time,  lack of exercise can lead to low energy levels, along with increased risks of depression and anxiety. Exercise can be as simple as taking a brisk walk or doing some floor exercises. It can also be more complex, like participating in a yoga class, joining a kickboxing class, or getting into a sport like baseball or basketball. 

No matter what you choose, make sure it’s something you’re going to stick with and enjoy so you aren’t simply going through the motions. How about joining a gym to keep fit?

Eat in a Healthy Way

Eating a healthy diet is essential for maintaining good health and wellness, but it is also an important way to combat fatigue and increase your energy levels. Many people struggle with the balance between their need for calories and their desire for junk food. Keep your refrigerator and cupboards stocked with healthy choices. This healthy habit will also get passed down to your kids.

Several nutrients can help to support energy levels, including B vitamins, potassium, calcium, fiber, and Korean red ginseng. Additionally, foods that are high in protein, like lean meats and fish, are excellent at building and maintaining energy levels because they supply muscles with this important macronutrient, making protein one of the best nutrients for fighting fatigue.

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Take a walk or do floor exercises

Walking is one of the best ways to maintain energy levels because it is an extremely low-impact exercise that requires very little effort. If you are too tired to go for a walk, you can also perform floor exercises instead. Floor exercises, such as pushups and squats, can be done anywhere and are an excellent way to boost energy levels. I suggest planks and burpees. These are both a little more advanced but they sure will do the trick! Regular exercise will go a long way in your parental role.

Good Sleep

Sleep is an underrated aspect of health and wellness, but it plays an essential role in energy and hormone production. When you are well-rested, you are more likely to feel energetic and have better concentration. A lack of sleep also negatively impacts your appetite, leading to less caloric intake and a greater likelihood of being overweight.

Furthermore, when you are sleep-deprived, your body is more likely to produce the stress hormone cortisol, which can decrease energy levels and increase your feelings of burnout. If you feel tired all the time, you may be sleep-deprived.

Ensure that you are getting enough sleep each night by avoiding any screens before bedtime, turning off all electronics, and shutting the blinds so that no light can sneak in. **Create and maintain a nightly routine for you and your kids.

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parental burnout, father fatigue Parental burn out
In the ‘NOW’

Practice mindfulness techniques

Practicing mindfulness techniques can be a great way to combat fatigue and increase your energy levels. Mindfulness is essentially the act of being present in the moment and paying attention to what you are feeling, your surroundings, and your own body. The more mindful you are, the more grounded you will be.

Mindful activities can be as simple as deep breathing and simply focusing on the ‘present moment.’ You can also engage in more complex mindfulness exercises that require practice, such as meditation or yoga. You can use a meditation channel on Youtube to relax and think about all the ‘small stuff that’s making you sweat.’ 

++Great Meditation Scripts for Parents. Check these out!

Youtube Channel Zen Sounds
Zen Beach Sounds

Don’t sweat the small stuff

Have you ever read the best-seller “Don’t Sweat the Small Stuff… and it’s all small stuff by Richard Carlson?” Please do yourself a favor and read it. It will help with lots of stuff in your mind and your life during stressful times.

Many people spend significant energy worrying about the most trivial aspects of daily life, such as what they will have for dinner or if they lock the front door. While it’s important to stay focused on the bigger issues in life, it’s also important to remember that many things don’t require that much energy. So… don’t sweat the small stuff. 

Find other ways to help you de-stress and recharge

Many people turn to booze and marijuana to help combat fatigue, but this is an approach that should be used with extreme caution. This is because these substances have side effects that can make you feel even more tired. They are considered ‘downers’ and they are designed to affect the brain which usually leads to a crash in energy levels. 

In order to combat fatigue, it’s important to find strategies that don’t rely on external factors, including drugs and alcohol consumption. Some of the best strategies for managing fatigue include getting enough sleep, exercising regularly, and eating a balanced diet. You might enjoy a cold beer after work, but if you’re looking for an energy boost beer should be far off your list.

Incorporate Korean Red Ginseng in your diet

This little ‘secret’ that not many Westerners know about has been popular among Asian communities for generations. Korean Red Ginseng comes in different forms such as powders, drinks, jellies, and pills. It’s a well-known herb that has several benefits such as Increasing your immunity and endurance, aiding in combating fatigue, and also providing a natural energy boost to help you get through the day as an alternative to coffee. Try it! 

A Glass of Water

Drink plenty of water during your day.  According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should consume about 15.5 cups (3.7 liters) to keep their hydration high every day.

Water is a convenient, affordable option for satisfying thirst at any moment. It includes no sugars that can harm teeth and has no calories. Try sparkling water or add a slice of lemon or lime if you have a hard time with the taste of plain water. This is an easy one to implement into your daily routine.  Step it up a notch with some ginger water!

You can always get an energy drink in you, but the buzz and energy will be temporary.

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End of the Day

Wrapping this up, folks, being a parent, especially a dad, can be a wild ride. We’ve all felt that emotional exhaustion and chronic stress, right? Balancing work, child care, and daily tasks can send our stress levels through the roof. But guess what? There’s help out there, and seeking professional support isn’t a sign of weakness; it’s a great way to tackle these challenges head-on.

We’ve got to acknowledge the strain on our nervous system and find ways to cope. Getting involved in child care, sharing responsibilities, and bridging those significant differences in our daily routines can make a world of difference. And let’s not forget the never-ending to-do list that drains our energy. That’s why incorporating some fatigue fighters into our lives – whether it’s exercise, relaxation techniques, or simply taking time for ourselves – is essential.

Recognizing the signs of parental burnout, like low energy levels and severe consequences for our well-being, is the most important thing. It’s not just us who suffers; our kids feel the impact too. 

**Do you have symptoms of Adrenal Fatigue in Men? Check my article out to make sure…

So, let’s be proactive. Let’s talk about it, share the load, and find different ways to manage our stress. By doing so, we can dodge the risk of parental burnout and create a healthier, happier environment for everyone in the family. It’s not about being perfect; it’s about being there, being present, and being mindful of our own well-being. Here’s to being the best parents we can be, one step at a time.

Hey You!! “At our Facebook group for fathers, you’ll find a safe and supportive space where you can share your experiences, ask for advice, and connect with other dads from around the world. Join us today!!”

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