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  • Writer's pictureDr. Francis Battisti & Dr. Helen Battisti

The Zone - Volume 74

Throughout this summer and more recently in the past few weeks, we have been hearing from individuals throughout the country the following comments, “I am just so tired of…..” I am not sure if I have the stamina for more of this….” “I feel exhausted all the time”. This theme of fatigue has become so apparent and present, for some, being tired has just become a way of experiencing the world each day.

For our purposes, fatigue can be defined as “extreme tiredness resulting from mental or physical exertion or illness.” This weariness is something that extends beyond normal tiredness. As we explored further what individuals were experiencing it seemed to be an ongoing sense of disappointment that the disturbing and chaotic issues we all are facing show little signs of ending anytime soon regardless of what we do. Many stated that they were not sure if they could keep the pace that was needed to keep moving forward.

Not only are negative emotions contagious, they also have an overtaxing impact on our minds and bodies. According to Guidi, Lucente, Sonino & Fava (2020),

Allostatic load refers to the cumulative burden of chronic stress and life events. It involves the interaction of different physiological systems at varying degrees of activity. When environmental challenges exceed the individual ability to cope, then allostatic overload ensues.”

So, how can we prevent ourselves from getting to this point. As the Greek philosopher Epictetus stated, “It’s not what happens to you, but how you react to it that matters”.

Potential interventions that you may find helpful to minimize the overwhelming nature of crisis include:

  • Be compassionate to yourself and others.

  • Exercise to better cope with the ever-changing landscape. Use constructive thinking.

  • Develop healthy relationships with others.

  • Find individuals that you can share your frustrations with.

  • Laugh.

  • Practice mindfulness and relaxation techniques.

  • Look at what you have accomplished over the past two years.

  • Practice gratitude.

  • Use positive visualizations. To underscore this point, we have shared with you one of our favorite places to visit, by including a picture of it for the cover of this week’s blog Carpineto Romano, Italy.

  • Find things to look forward to.

Foods that Beat Fatigue include:

  • Unprocessed foods.

  • Fruits and vegetables.

  • Non-caffeinated beverages.

  • Lean proteins.

  • Whole grains and complex carbs.

  • Nuts and seeds.

  • Water.

  • Vitamins and supplements.

  • Bananas.

  • Oats.

  • Chia seeds.


Key Takeaways

  • Fatigue is real.

  • Chronic stress does take its toll on your mind and body.

  • Our reaction to the situation is within our control.

Best Practices

  • If you have not yet, begin a gradual practice of healthy interventions to lessen the chronic stress in your life.

  • Practicing healthy interventions offers you a sense of control over uncontrollable events.

  • Know that there are things you can do for you to feel better and think more clearly.

Things to Limit

  • Alcohol.

  • Foods with added sugars.

  • People that bring you down.


Quote of the Week

“There is no glory in climbing a mountain if all you want to do is to get to the top. It’s experiencing the climb itself ~ in all its moments of revelation, heartbreak, and fatigue ~ that has to be the goal.”

~ Karyn Kusama


Learning to respond in different ways to the chronic stress that many of us are experiencing is a foundational practice that will assist us with moving through the crisis. By learning and regularly practicing health enhancing interventions, we can gain a sense of control over the external events. This newfound sense of personal control can serve us well.

Be well,

The paraDocs

Check our Welcome Greeting on YouTube

The paraDocs are Dr. Francis L. Battisti, PhD, Psychotherapist, Distinguished Psychology Professor and former Executive V.P and Chief Academic Officer and Dr. Helen E. Battisti PhD, RDN, CDN, Chief Nutrition Officer, at SpNOD, Health Promotion Specialist, Research and Clinical Registered Dietitian Nutritionist and former Assistant Professor.

We have developed "The ZONE", because that is exactly where you want to be during this pandemic. A place of focused attention to doing exactly what needs to be done to get you to where you need to be. The purpose of The Zone is to provide a nationally distributed weekly mental-health and nutrition tip-sheet during times of change.

If you would like to get copies of The ZONE that you may have missed or if you know someone that would like to start receiving The ZONE, please signup today... It's free and you can unsubscribe anytime.

Permission is given to share with others.

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1 Comment

Valerie Brooks-Madden
Valerie Brooks-Madden
Sep 21, 2021

I loved volume 74- I feel it was written especially for me. I love quotes and after reading this I know I need to finish climbing the mountain with a better attitude.

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