From the Guidelines
To recover from mental fatigue, prioritize evidence-based interventions such as Cognitive Behavioral Therapy (CBT) and mindfulness-based approaches, as they have been shown to reduce fatigue severity and functional impairment 1. When considering recovery strategies, it's essential to focus on the most recent and highest quality studies.
- The study published in 2020 in the Annals of Oncology 1 highlights the effectiveness of CBT in addressing emotions, behaviors, and cognitive processes related to mental fatigue.
- Additionally, mindfulness-based approaches, such as yoga and acupuncture, have been found to reduce fatigue in cancer survivors, as noted in the 2014 study published in the Journal of Clinical Oncology 1. Key aspects to consider when recovering from mental fatigue include:
- Practicing CBT to address dysfunctional thoughts and beliefs regarding fatigue, as well as sleep dysregulation and activity dysregulation 1
- Engaging in mindfulness-based approaches, such as yoga and acupuncture, to reduce fatigue severity and functional impairment 1
- Promoting ongoing self-monitoring of fatigue levels using a symptoms diary or other methods, as fatigue can be a late or long-term problem in post-treatment survivors 1
- Referring to psychosocial service providers who specialize in cancer and are trained to deliver empirically based interventions, such as cognitive behavioral therapy and psychoeducational therapies 1
From the Research
Recovery from Mental Fatigue
To recover from mental fatigue, several strategies can be employed, including:
- Mindfulness-based interventions (MBI), which have been shown to directly attenuate mental fatigue and positively affect the recovery of psychology and sports performance 2
- Engaging in physical activity, such as lifestyle physical activity, which can help individuals with depression or other serious mental illness 3
- Using countermeasures such as caffeine, odours, music, and extrinsic motivation, which have been found to successfully counteract mental fatigue on a subjective, (neuro)physiological, and/or behavioural level 4
- Getting enough rest and sleep, as mental fatigue can be exacerbated by lack of sleep and rest
- Engaging in activities that promote relaxation and stress reduction, such as meditation or deep breathing exercises
Factors Influencing Recovery
Several factors can influence the recovery from mental fatigue, including:
- The duration and intensity of the physical task, which can affect the decrease in physical performance due to mental fatigue 5
- The type and intensity of the countermeasure used, which can affect its effectiveness in counteracting mental fatigue 4
- The individual's level of mindfulness and self-awareness, which can affect their ability to recognize and manage mental fatigue 2
- The presence of underlying mental health conditions, such as depression or anxiety, which can affect the severity and impact of mental fatigue 3
Potential Treatments
Potential treatments for mental fatigue include:
- Mindfulness-based interventions, such as mindfulness meditation or yoga 2
- Cognitive-behavioural therapy, which can help individuals identify and change negative thought patterns and behaviours that contribute to mental fatigue
- Medications, such as stimulants or antidepressants, which can help alleviate symptoms of mental fatigue in some individuals
- Lifestyle changes, such as regular exercise, healthy eating, and stress management, which can help reduce the risk of mental fatigue and promote overall well-being 3