5 stages of fatigue

8/7/2019 5 Stages of Fatigue

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The 5 Stages of Fatigue

Discover which stage you are in,

what effect this has on your body

and what you can do to help yourself recover.

By Georgina Gowerwww.meora.com.au
http://www.meora.com.au/http://www.meora.com.au/http://www.meora.com.au/


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www.meora.com.au Georgina Gower 2011. All rights reserved.

2 The 5 Stages of Fatigue

Table of Contents

Introduction ...3

Stress and its Effects. 4

Fight or Flight Response...4

Anatomy of the Persistent Stress Response...... 7

Alarm Phase...... 7

Resistance Phase 7

Exhaustion Phase..8

Warning Signs of Stress...9

What Causes Stress..... 9

The 5 Stages of Fatigue .11Driven.11

Decline..12

Imbalance.13

Exhausted.14

Crisis15

The Fatigue Survey16

Reclaim Energy, Reclaim Life Program ..17

Copyright 2011 by Georgina Gower. All rights reserved. No part of this document may

be reproduced without written consent from the author.


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INTRODUCTION

Fatigue is not just about being tired. It doesnt improve after a good nights

sleep nor will it subside with a good dose of exercise. Fatigue is insidious, it

creeps up on you over time so that when you realize things really arent right ithas already established itself.

Fatigue is both a physiological and a psychological experience. It can cause a

myriad of symptoms and can likewise have a myriad of causes.

My area of specialisation, and that which we will be most concerned with in

this book, is fatigue that is unexplained, i.e. fatigue that conventional medical

tests cannot find a cause for. This form of fatigue generally progresses over

time and the sufferer finds that it becomes increasingly difficult to continue

functioning as they used to. It starts out as a general lack of energy and need

for more sleep and gradually develops into an illness that, at its extreme, can

severely disable the sufferer.

Unfortunately due to limitations in the conventional medical system, all too

often sufferers are left out to dry. Sadly the mentality that, if limited medical

tests are normal then there is nothing wrong, still exists today and sufferers

are left to flounder on their own thinking that maybe they are crazy.

Let me say categorically that you are not crazy. What you are experiencing is

real. You dont have to live with this and you dont have to suffer alone.

I know exactly where you are because I have been there too. I suffered with

severe Chronic Fatigue Syndrome for 6 years so I know how frustrating it can

be to be told over and over that there is nothing medically wrong with you. It

can be soul destroying searching for someone to listen and believe in you.

This is why I now help people just like you to reclaim their energy and reclaim

their life. I have first-hand experience of what it is like to live with fatigue, in

all its stages, and most importantly how to recover from this disabling illness.

Whichever fatigue stage you are experiencing, my program, the Reclaim

Energy, Reclaim Life Program, can help to restore your energy and wellbeing

and get you back in control of your life.


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Visit my website to discover how the Reclaim Energy,

Reclaim Life Program can help you.

www.meora.com.au

To explain the 5 Stages of Fatigue we first need to understand stress and what

effect stress has on us physiologically.

STRESS AND ITS EFFECTS

When a person is stressed, the body reacts by mounting a stress response

through the stimulation of the sympathetic nervous system. This is also called

the fight or flight response.

Fight or Flight Response:

We all have an inbuilt, automatic mechanism that switches on when there is a

perceived attack, harm or threat to our safety or survival. This mechanism sets

the body up so that it is ready to fight or flee, thus it is called the fight-or-

flight response. It is there to protect us from harm and occurs without ushaving to think about it.

The response was originally discovered by Harvard physiologist Walter Cannon

in 1915 but we now know it would have been present in our caveman

ancestors to help them fight and run from predators and threats to their

survival. This response is hardwired into us, it is part of our genetic make-up.

It is also wired so that it bypasses our conscious mind to act instantly and this

is the key to its success. When confronted with danger every second is crucial

so you want any response you make to happen instantly to ensure you havethe best chance of reacting and surviving. If the response were to first pass

through our conscious minds for processing, valuable seconds would be lost

while the mind is determining what to do and in all likelihood a not so

favourable outcome would result.
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The response stimulates a part of the brain called the hypothalamus which

secretes Adrenocorticotrophic releasing Hormone (ARH). ARH stimulates the

adjacent pituitary gland to secrete Adrenocorticotrophic hormone (ACTH). This

in turn stimulates the adrenal glands which are situated on the kidneys to

secrete Adrenaline and Cortisol. These two hormones work together to ensurethat the body gets more energy by providing more oxygen and glucose. This

reaction occurs to ensure all the necessary bodily systems are in place and are

at the ready should fighting or running be required. Activation of this response

leads to dramatic changes within the body:

The breathing rate increases and becomes shallow Blood is directed away from non-essential areas and into the muscles

and limbs

The blood vessels dilate to enable more blood flow to the muscles andlimbs

The heart rate increases to facilitate the increased blood flow Pupils dilate and our sight sharpens Impulses and reactions quicken Sexual function decreases Pain perception decreases Immune system activation is increased

All these reactions occur instantaneously to ensure the body is well prepared,

physically and psychologically, to run or fight.

In our prehistoric ancestors this response would have been essential to their

survival. It would have manifest as aggression and combative behaviour when

confronted by other humans and as fear and fleeing when confronted by

predators. In those days the fight or flight response would have been

activated in response to real threats to physical survival.

In todays modern man this response is still very much a part of our make-up

but triggers for its activation have evolved to be larger in number and far less

life threatening. Todays predators consist of arguments with our boss or

spouse, getting stuck in traffic or missing a deadline. As we can see these are

far from being threats to our physical survival but nonetheless our innate fight-

or-flight response perceives them to be and activates the physical response.

Thus on a daily basis our bodies are being flooded with stress hormones in

response to situations and events that pose no real threat to our physicalsurvival.


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Once the response has been activated it is then switched off once the

appropriate action has been taken by the body, i.e. fighting or running, and the

threat has been eliminated. The body and mind then returns to a state of

homeostasis and calm.

Today, man deals with situations where the fight-or-flight response is activated

but not brought to a conclusion. That is, in most cases, fleeing or fighting is not

appropriate and we have to put up with or deal with the perceived threat thus

leaving our fight or flight response in a state of prolonged activation. For

example, we cant physically fight with our boss or spouseand we cant do

anything when we are stuck in traffic or have missed a deadline. These are all

stresses that, to our systems, have not been resolved. The perceived threat is

still present so the body maintains its vigilance to be ready to fight or flee.

This prolonged and repeated activation of the fight-or-flight response can, in

the long-term, lead to physiological and psychological damage. The body is

unable to metabolise and clear the accumulating build-up of stress hormones

which then go on to contribute to a myriad of diseases and disorders, some of

which are:

Autonomic nervous systems disorders e.g. Irritable bowel syndrome,high blood pressure, headaches, migraines

Autoimmune disorders e.g. Lupus, Arthritis, Hashimotos disease Chronic fatigue syndrome Fatigue disorders Hormonal disorders Immune disorders Diabetes Sleep disturbances

And the list goes on.

Long-term exposure to stress can lead to serious health problems. Chronic

stress disrupts nearly every system in your body. It can raise blood pressure,

suppress the immune system, increase the risk of heart attack and stroke,

contribute to infertility, and speed up the aging process. Long-term stress can

even rewire the brain, leaving you more vulnerable to anxiety and depression.


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Anatomy of the Persistent Stress Response:

In response to persistent, chronic stress the body experiences three stages in

its attempt to maintain balance and functioning. These three stages are: an

initial alarm phase, followed by a resistance phase, followed finally by anexhaustion phase.

1. Alarm Phase: The alarm phase is initially activated when a section of the

brain called the Hypothalamus detects stress. It does this by messages

that are received from our sensory systems (i.e. eyes, ears, skin etc.)

indicating that a stress is occurring. The Hypothalamus reacts by

releasing a protein called corticoprotein (meaning cortex stimulating)

releasing hormone or CRH. CRH then heads to the Pituitary Gland (a pea

sized gland located at the base of the skull) where it causes the gland torelease adrenocorticotropic (meaning adrenal cortex stimulating)

hormone or ACTH. This ACTH then travels on to the adrenal glands

(glands that lie on top of the kidneys) where it instructs the adrenals to

release adrenalin, noradrenalin, cortisol and other stress related

hormones into the blood.

This response is the fight or flight response, as we have discussed earlier,

which readies the body to run away or fight.

2. Resistance Phase: Next the body enters the resistance phase to try and

fix whatever has caused the stress. If the body has lost blood from an

injury then the kidneys help to minimise the loss. They do this via the

Hypothalamus and the adrenal glands releasing hormones which cause

the kidneys to secrete potassium into the urine and reabsorb sodium

and water into the blood. This helps to maintain blood volume.

As the stress persists the body uses up its stores of glucose. To continue

to be able to heal its damaged cells it needs to use its stores ofcarbohydrates, fats and proteins for energy. Once again the

hypothalamus releases CRH which causes the pituitary gland to release

ACTH, which stimulates the adrenal glands to release even higher

amounts of cortisol to supply the body with the energy required for

repair.


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If the stress continues the adrenal glands continue to produce cortisol.

In large quantities cortisol can depress your immune and inflammatory

systems and can increase the risk of significant disease (including high

blood pressure, diabetes and cancer). This is due to the high cortisol

levels over-stimulating individual cells which eventually begin to breakdown.

Excess cortisol results in:

Bone loss Decreased sex drive Emotional mood swings depression Gastritis Menstrual disorders Muscle wasting Recurrent infections Slower wound healing Thinning of the skin and connective tissue Water retention Weight gain

In this phase your body continues to try and maintain itself under

increasing strain and pressure. This resistance phase can continue for

years and is dependent on the individuals physiology and life

experience. Eventually if this phase goes on for too long, your body

systems weaken and you enter the final stage....exhaustion.

3. Exhaustion Phase: In this phase the adrenals can no longer keep up with

the increased demand for cortisol and other hormones. As a result the

body weakens. Blood sugar levels drop resulting in hypoglycaemia

because the body cells are unable to obtain the glucose and othernutrients they require. When energy isnt available then all bodily

systems which rely on energy to function slow down dramatically.

Eventually the adrenals can no longer produce their hormones and the

body suffers adrenal exhaustion. The body runs out of its reserve of

energy and immunity. Mental, physical and emotional resources suffer

heavily leading to decreased stress tolerance, progressive mental and

physical exhaustion, illness and collapse.


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Warning Signs of Stress:

Here are some signs to look out for that may indicate that you or someone you

know may be experiencing stress.

Physical Signs of Stress:

Feelings of nausea Feeling faint or sweaty Headaches or migraine Indigestion, constipation Increased skin irritations e.g. eczema An increase in minor illnesses

Feeling tired all the time fatigue

Emotional Signs of Stress:

Increased forgetfulness Difficulty making decisions A loss of sense of humour Increased irritability or moodiness Negative thinking Poor concentration Being constantly worried

What Causes Stress?

Stress can be physical, emotional, psychological, environmental, infectious or a

combination of these. Stress can appear as a single event, i.e. the death of a

loved one , the breakdown of a relationship etc., or it can appear in a less

obvious way such as unhappiness at work, poor diet, excess alcohol etc.

Smaller stresses can impact ones health if they occur simultaneously,

accumulate or become chronic. This is because the body works very hard tomaintain balance when confronted with stressors. If there are multiple

stressors, or they are chronic, then the body is overwhelmed and cannot

sustain the energy and physiological response required to be able to

compensate and recover from that stress or combined stressors. Once this

capacity to cope and recover is exceeded then some form of fatigue occurs.


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Causes of stress can be wide and varied. Some examples are:

Death of a loved one Infection acute or chronic Allergies Smoking Lack of sleep Overconsumption of sugar Lack of exercise Marital/relationship stress Excess caffeine Fear

Work stress Financial pressures Environmental toxins Poor diet Emotional stress Excess alcohol

Fatigue occurs when the body is no longer able to respond appropriately to the

stresses placed upon it. The body is effectively overloaded, its coping ability

declines and outward symptoms develop. The worse the overload, the worsethe fatigue. Each person has a different capacity to handle the total stress

load, and that capacity varies over time and events.

Repeated stressors, no matter what their cause, make a person more prone to

fatigue and illness. The effects of stress are cumulative, even when the

individual stressors are quite different. This is because the body has still had to

respond to each stress event, thus depleting its ability to recover.

With this in mind we can now explore the stages of fatigue. Each stage isindicative of the level of stress the body is being exposed to and its ability to

respond and recover.


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THE 5 STAGES OF FATIGUE

Through my own experience and research I have identified 5 stages of fatigue.

The stages are progressive and are indicative of the level of impairment that a

sufferer experiences.

The 5 Stages of Fatigue are:

1. Driven2. Decline3. Imbalance4. Exhausted5. Crisis

Stage 1: DRIVEN

This is the stage that is the most difficult for sufferers to identify. In this stage

there does not appear to be anything wrong. The individual has high energy, is

motivated and has an active life. Unfortunately this is the stage in which the

individual does not place much attention on their body and how it is

functioning. This is the crucial stage that, if not addressed, kickstarts the

downward spiral into subsequent stages.

Typical Characteristics of the Driven Person:

Very active, always on the go. Burns the candle at both ends. Frequently stays up late for work, socializing or a new baby. Either doesnt have time to exercise or is an over exerciser. Consumes coffee and sugar regularly. Might have started smoking in their late teens, early 20s. Doesnt allow colds or flu to keep them down for long. Has responsibility in life and thrives on challenges.


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The Physiological Consequence of the Driven Person:

Whilst this person is active and energetic and always on the go their body is

struggling to keep up. With each high charged event that occurs in their life

their stress response activates, flooding their system with hormones. The lifethis person leads is one that is filled with regular, high charged situations and

excitement, so the stress response is activating frequently. Each time this

person stays up late or has a deadline to meet their body works hard to

maintain system, pumping out cortisol and other hormones. If the body is not

allowed periods of rest during this stage then a prolonged resistance phase

may be established eventually leading to stage 2.

Stage 2: DECLINE

In this stage sufferers are starting to feel a little less energetic. They are

starting to turn to stimulants to increase their energy levels. Sleep is starting

to be affected and they may have difficulty getting to sleep. The bodys

metabolism is becoming sluggish and weight gain may be present.

Typical Characteristics of the Declining Person:

Feel less energetic than they used to.

Needs coffee in the morning to get them going. During the day they consume sugar and/or white flour products (bread,

cakes, biscuits).

They drink coffee or diet coke in order to keep functioning. If they smoke, they are probably smoking more now. They have trouble falling asleep and frequently wake during the night. They are getting flabby and are developing love handles. They experience occasional bouts of anxiety and are becoming easily

irritated.

May wake up feeling tired, even though they have had adequate sleep.


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The Physiological Consequence of the Declining Person:

In this stage the body favours the production of cortisol whilst other hormones

are less favoured leading to a decline in their production. The body still

manages to keep cortisol at a normal level, though we do start to seeabnormally low levels in the morning when cortisol is needed the most. This is

why sufferers will feel tired when they wake up. Again, if health is not

addressed now, and rest and recovery time is not taken, then health will

continue to decline.

Stage 3: IMBALANCE

In this stage sufferers are really starting to feel that everything is an effort.

Insomnia is becoming a factor of life and caffeine and sugar seem to be daily

staples, giving enough of a boost to get them through the day. They realize

that something is not right but blood tests are normal.

Typical Characteristics of the Imbalanced Person:

Weight gain or loss. Insomnia is common. They frequently lay awake at night worrying about things. They may need to lie down during the day. They dont exercise as much, if at all. They consume coffee, sugar and other stimulants to keep them going

through the day.

They may be experiencing anxiety more frequently. They feel depressed and have mood swings. They have been to the Doctor who cant find anything wrong. They dont understand why they feel so tired and achy all the time. They feel like they are on the verge of getting the flu.


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The Physiological Consequence of the Imbalanced Person:

The hypothalamus and the pituitary gland are still secreting their hormones to

stimulate the adrenal glands to produce more cortisol but the adrenals are no

longer able to keep up with the increased demand. This leads to a reduction incortisol far below average and now night time cortisol levels also decrease

leaving the body unable to maintain homeostasis. The symptoms experienced

in stage 2 now continue to worsen and become persistent or chronic. The

body is in a constant state of mild to moderate fatigue.

Stage 4: EXHAUSTED

In this stage sufferers are exhausted. It takes every ounce of precious energy

to get through the day. A myriad of symptoms are now present in the person

and they have no energy for socializing or anything else other than daily needs.

They fall into bed at the end of the day, which is becoming earlier and earlier,

only to find that they lay there for hours trying to get to sleep.

Typical Characteristics of the Exhausted Person:

They are exhausted.

They cant stand up for long periods. They think about sleeping a lot. There mind seems to be in a fog, they cant concentrate and their

memory is impaired.

They experience a whole range of symptoms including: insomnia, heartpalpitations, dizziness, anxiety, stomach upsets, allergies, headaches,

aches and pains, back pain, stiff neck, panic attacks.

Medications are now a regular addition to daily life. They consume increasing amounts of coffee and stimulants but they

dont help.

They feel tired but wired. They wake frequently to go to the toilet. They are tense, worried and frightened. They have become increasingly isolated from people as they are too

exhausted to socialize.


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The Physiological Consequence of the Exhausted Person:

The body now becomes severely compromised in trying to maintain

homeostasis. Normal equilibrium is lost. The body makes a last ditch effort by

activating the autonomic nervous system. This causes a flooding of adrenalinand noradrenalin into the body. Unfortunately many components of this

system have already been damaged thus giving rise to the myriad of symptoms

the body is now experiencing.

Stage 5: CRISIS

In this stage sufferers cannot get out of bed. They have no energy left and

their body is wiped out. Getting around is a major effort and their ability to

attend to daily needs is diminished.

Typical Characteristics of the Crisis Person:

Cant get out of bed, bed-ridden most of the time. They are irritable and snappy. Their zest for life is gone and they have nothing left to give. Everything is a major effort. They ache all over. They feel like they have the flu but 10 times worse. They are weak. They may now have cancer, a heart attack or chronic fatigue syndrome. Autoimmune disease is more likely to occur or be exacerbated by their

depleted immune system.

They are a shadow of their old self and their family and friends can nolonger relate to them.

They need help to do normal daily chores. They have trouble remaining upright.

The Physiological Consequence of the Crisis Person:

In this stage the bodys key hormones fall below the minimum required

reserve for normal function and the body fails. This is a state of extreme low

energy as the body tries to conserve what little it does have for survival.


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THE FATIGUE SURVEY

Take this short survey to discover which stage you are in.

Please select the responses that apply to you:

I drink coffee and/or caffeinated drinks regularly to give me

energy. I crave sugar and sugary foods.

I skip meals.

I have trouble falling asleep.

I wake up feeling tired even though Ive had adequate sleep.

I feel depressed and moody.

I need to nap during the day.

I worry at night and have trouble sleeping.

I push myself past stress or fatigue to accomplish my goals.

I find I get tired in the afternoon and reach for stimulants(coffee, sugar etc.) to give me energy. I work long hours and/or bring work home with me regularly.

I have trouble standing up for periods of time.

I have difficulties concentrating and remembering things.


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I feel absolutely exhausted.

TOTAL SCORE:

How To Score:

Add up all the responses that you ticked to get your total score.

If your score was:

3 or less: You are in the Driven stage

4-6: You are in the Decline stage

7-10: You are in the Imbalance stage

11+: You are in the Exhausted stage and heading towards Crisis.

This survey is adapted from the questionnaire that I use in myReclaim

Energy, Reclaim Life Program.

RECLAIM ENERGY, RECLAIM LIFE PROGRAM

Now that you have identified which stage you are in what is the next step foryou?

As I have mentioned before, I suffered from Chronic Fatigue Syndrome for 6

years so I have experienced each and every one of the fatigue stages. I have

first-hand experience of the challenges that a person in each of the stages

faces and I also have first-hand experience of how to recover from each stage.

As such, I have developed a program called the Reclaim Energy, Reclaim Life

program which gives fatigue sufferers the tools, assistance and knowledge they

need to regain their energy and restore their health and wellbeing.

The program incorporates the tips, techniques and tools that I used along my

journey to bring my body back to the healthy, vital state it is in today. It

worked for me and it can work for you too!

The program is not hard, though it does require change and commitment.
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The Reclaim Energy, Reclaim Life Program is delivered in 5 easy steps:Step 1: This is the initial step where you complete a comprehensive

questionnaire prior to coming to your first session. The questionnaire gathers

information on you, your health and your lifestyle. You then bring this with

you to your first session where we will look through it together and have ageneral discussion about where you currently are with your health and we also

identify which stage of fatigue you are experiencing.

In this step we really start to nut out and identify which areas of your life may

be out of balance and could be contributing to your ill health, and we look at

ways that we can improve these areas to help kickstart your recovery.

Step 2: Next we move on to the therapy portion of the program where I work

with your body, utilising massage and energy techniques, to facilitate healingand nurture and support your body as it returns to a state of balance and calm.

Step 3: This is the most important step in the whole program. This is where

we implement the "9 Keys to Fighting Fatigue". These 9 powerful keys contain

the techniques that I used to overcome my illness and they will leave you

feeling more energised and more like yourself.

At this point let me stress that at no stage during my program will you be

pushed to do things that you do not want to do, or that you are not physicallycapable of doing. At all times we will be working within your capabilities. I

know through personal experience that pushing beyond your boundaries is

counterproductive so rest assured we will be working within your limits at all

times.


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The "9 Keys to Fighting Fatigue":

1. Take Stock

2. Identify Fatigue Boosters

3. Wind Down

4. Nutrition

5. Sleep

6. Let Go

7. Exercise

8. Joy and Laughter9. Reconnection

Step 4: In this step we schedule 6 regular sessions. It is important to be

committed and consistent with the program so you do need to commit to 6

sessions in the first instance so we can really work with establishing the 9 keys,

monitoring your progress and overcoming any obstacles should they arise.

As I have stressed before, you did not get this way over a couple of weeks, this

has been a gradual decline over months and in most cases years so you cannotexpect a 1 to 2 session miracle.

I am all about being realistic......you need to get real about where you are now

and that it is going to take some work to return to health.

You know as well as I do that your health is the most important thing in your

life, it's number 1. Without it you can't support and feed your family, you can't

enjoy all that life has to offer.

So often we relegate our health to the bottom of the checklist.......somethingwe'll get to after we've done this.....this.....and that!

Well now you are discovering that we can only get away with this for a finite

amount of time.

Your number 1 relationship now needs to be with you!!


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Your body is crying out to you now. Taking the time to do the work required is

a small price to pay for a lifetime of good health that awaits you. Love your

body, respect your body and it will return to you 10 fold!

Step 5: Which brings me now to the final step in the program. Once the

program is well established we will then review the process and implement a

new treatment schedule as appropriate to ensure long lasting success.

When you have completed the 5 steps, I guarantee you will be well on your

way to getting back that old zing and drive. People will start to notice the

change and you will be starting to feel better than you have in a long time!!

So, please dont delay,

join my program now and get started onreclaiming your life!

Visit www.meora.com.au

and sign up for my life changing

program!!
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