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BREAKING FREE FROM PERSISTENT FATIGUE
Lucie montpetit
What is Fatigue?
Energy:
Capacity to perform work
Fatigue = Lack of energy




    INPUT ≠   OUTPUT
Physiological pay cheque

             Oxygen
             Hydrogen ions
             Catalysts

                    How?
             Hydration
             Food/Oxygen
             Sun exposure
Hydration



≠           ≠
Type of fuel
Breathing
Cellular Respiration
Krebs Cycle
Vitamin D
How do I lose my energy?




 Energizing    Energy draining
Stressors or changes in our environment
              requiring adaptation



Physiological

Psychosocial
Stages of
   General Adaptation Syndrome
Alarm

Recovery

Resistance

Exhaustion

Bankruptcy

Consolidation of debt

Conservation of energy capital 
Energy Balance Sheet
$$$ $$$ $$$ $$$ $$$ $$$ $$$
Energy Balance Sheet
               24 hour observation


 Personal hygiene
 Activities of daily living
 Productivity
 Leisure
 Sleep, naps, rest
Being conscious
            Observe in your daily activities…
 Your body and physical environment through your 5
    senses;
   The effect of your emotions,
   The effect of your thoughts,
   The effect of your psychosocial environment and
   The effect of your beliefs…on your body-mind.
Energy Balance Sheet
The yin and yang of
the nervous system
Physical dimension:
            Are you sympathetic or parasympathetic?
                                   © 2005 all rights reserved

    Sympathetic (energy draining)                     Parasympathetic (energising)

     Increase the heart rate                           Slows down of the heart rate
     Contracts the blood vessels                       Dilates the blood vessels (lowers
      (increases blood pressure)                         blood pressure)
     Dilates the lungs                                 Contracts the lungs;
     Inhibits the liver, the bladder                   Stimulates the liver, bladder and
      and the gall bladder                               kidneys
     Inhibits digestion                                Stimulates digestive rhythms
                                                        Stimulates saliva
     Increase of muscle tension
     Stimulates sweating
     Inhibits nasal secretion                          Causes nasal secretion
     Dilation of the pupils                            Makes pupils contract
Rebalance the autonomic nervous system
by stimulating its…


Parasympathetic
branch
Emotional dimension:
                       Fear or Courage?
                           © 2005 All rights reserved



    Energy draining emotions                        Energising emotions

 Shame, humiliation,                      Courage, self assertion
    indignation
   Guilt, blame                             Neutrality, confidence
   Apathy, despair                          Good will, optimism
   Mourning, regret                         Acceptation, forgiveness
   Fear, anxiety, apprehension              Raison, understanding
   Anger, hatred, resentment                Love (universal), respect
   Pride, disdain                           Joy, serenity, humility
   Disgust                                  Peace, bliss
Lucie montpetit
Acknowledge your apprehensions
to eventually find the necessary…


Courage…
towards a better
state of being.
Cognitive dimension:
         The perception of duty and pleasure
                      ©2005 All rights reseved




    Energy draining                              Energising

 Duty                              Enthusiasm
 Obligation                        Liveliness
 “I have to…”                      Playfulness
 Heaviness                         Lightness
Lucie montpetit
Rediscover

the perception of daily


Pleasure
Psychosocial Dimension:
           Who comes first: “myself” or others?
                        ©2005 All rights reserved


     Energy draining                                Energising

 Loosing yourself in                   Listening to your body
  action: productivity and              Listening to your needs
  performance in excess                 Respecting your limits
 Consuming in excess
                                        Taking care of yourself
 Feeling superior                       first than of your
 Feeling inferior                       immediate environment
                                        Honor who you are first
                                         then people in your
                                         environment
Lucie montpetit
Realise the need to take care of your..


Self…
first!
Spiritual Dimension :
                             Powerlessness or Power
                                 ©2005 All rights reserved




     Powerlessness                                              Power
   (Energy draining)                                         (Energising)

 Are your forcing life or                        Can you feel your power?
  circumstances to happen?                        Do you live in harmony with
 Are you passive and give away                    what you believe in?
  your power to others?                           Do you have the feeling of being
 Do you feel isolated or                          connected to Humanity, to
  disconnected from others?                        Nature, to the Universe?
Lucie montpetit
Regain your personal


  Power
Energy Balance Sheet
Optimal energy saving mode
Changing life habits
How to recharge your batteries?
 Observation
 Being mindful
     (through your senses)

 Reacquaint yourself
  with your body
  through mouvement
 Recover your inner
  rhythm
Reduce tension
       by
paying attention
What type of exercises and
activities to look for?
 Slow, rhythmic movements synchronised with
 the breath

                   WHY???
      Stimulation of the parasympathetic
nervous system – the energising, natural way of
our body for self   restoration and
repair.
Exercises respecting your
 present level of energy
Chronobiological rhythms
Zzzzzz… in the DARK
”Go placidly amid the noise and haste,
and remember what peace there may be…
                                in silence.”
                            Max Ehrmann

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Lucie montpetit

  • 1. BREAKING FREE FROM PERSISTENT FATIGUE
  • 5. Fatigue = Lack of energy INPUT ≠ OUTPUT
  • 6. Physiological pay cheque  Oxygen  Hydrogen ions  Catalysts How?  Hydration  Food/Oxygen  Sun exposure
  • 12. How do I lose my energy? Energizing Energy draining
  • 13. Stressors or changes in our environment requiring adaptation Physiological Psychosocial
  • 14. Stages of General Adaptation Syndrome Alarm Recovery Resistance Exhaustion Bankruptcy Consolidation of debt Conservation of energy capital 
  • 15. Energy Balance Sheet $$$ $$$ $$$ $$$ $$$ $$$ $$$
  • 16. Energy Balance Sheet 24 hour observation  Personal hygiene  Activities of daily living  Productivity  Leisure  Sleep, naps, rest
  • 17. Being conscious Observe in your daily activities…  Your body and physical environment through your 5 senses;  The effect of your emotions,  The effect of your thoughts,  The effect of your psychosocial environment and  The effect of your beliefs…on your body-mind.
  • 19. The yin and yang of the nervous system
  • 20. Physical dimension: Are you sympathetic or parasympathetic? © 2005 all rights reserved Sympathetic (energy draining) Parasympathetic (energising)  Increase the heart rate  Slows down of the heart rate  Contracts the blood vessels  Dilates the blood vessels (lowers (increases blood pressure) blood pressure)  Dilates the lungs  Contracts the lungs;  Inhibits the liver, the bladder  Stimulates the liver, bladder and and the gall bladder kidneys  Inhibits digestion  Stimulates digestive rhythms  Stimulates saliva  Increase of muscle tension  Stimulates sweating  Inhibits nasal secretion  Causes nasal secretion  Dilation of the pupils  Makes pupils contract
  • 21. Rebalance the autonomic nervous system by stimulating its… Parasympathetic branch
  • 22. Emotional dimension: Fear or Courage? © 2005 All rights reserved Energy draining emotions Energising emotions  Shame, humiliation,  Courage, self assertion indignation  Guilt, blame  Neutrality, confidence  Apathy, despair  Good will, optimism  Mourning, regret  Acceptation, forgiveness  Fear, anxiety, apprehension  Raison, understanding  Anger, hatred, resentment  Love (universal), respect  Pride, disdain  Joy, serenity, humility  Disgust  Peace, bliss
  • 24. Acknowledge your apprehensions to eventually find the necessary… Courage… towards a better state of being.
  • 25. Cognitive dimension: The perception of duty and pleasure ©2005 All rights reseved Energy draining Energising  Duty  Enthusiasm  Obligation  Liveliness  “I have to…”  Playfulness  Heaviness  Lightness
  • 28. Psychosocial Dimension: Who comes first: “myself” or others? ©2005 All rights reserved Energy draining Energising  Loosing yourself in  Listening to your body action: productivity and  Listening to your needs performance in excess  Respecting your limits  Consuming in excess  Taking care of yourself  Feeling superior first than of your  Feeling inferior immediate environment  Honor who you are first then people in your environment
  • 30. Realise the need to take care of your.. Self… first!
  • 31. Spiritual Dimension : Powerlessness or Power ©2005 All rights reserved Powerlessness Power (Energy draining) (Energising)  Are your forcing life or  Can you feel your power? circumstances to happen?  Do you live in harmony with  Are you passive and give away what you believe in? your power to others?  Do you have the feeling of being  Do you feel isolated or connected to Humanity, to disconnected from others? Nature, to the Universe?
  • 37. How to recharge your batteries?  Observation  Being mindful (through your senses)  Reacquaint yourself with your body through mouvement  Recover your inner rhythm
  • 38. Reduce tension by paying attention
  • 39. What type of exercises and activities to look for?
  • 40.  Slow, rhythmic movements synchronised with the breath WHY??? Stimulation of the parasympathetic nervous system – the energising, natural way of our body for self restoration and repair.
  • 41. Exercises respecting your present level of energy
  • 44. ”Go placidly amid the noise and haste, and remember what peace there may be… in silence.” Max Ehrmann