THE SUPRA WORKSHEET No. 21

UNWELCOME TIREDNESS

“Am I exhausted but continuing without recovery?”

1. RECOGNISE YOUR TIREDNESS

What am I experiencing?

☐ Physical tiredness
☐ Mental fatigue
☐ Emotional exhaustion
☐ Difficulty concentrating
☐ Irritability
☐ Reduced motivation
☐ Feeling tired despite resting
☐ Other: ______________________________

How long have I been feeling this way?

☐ Today ☐ Several days ☐ Several weeks ☐ Longer

2. RATE YOUR TIREDNESS

How tired or exhausted do I feel right now?

0 = Not tired | 10 = Completely exhausted

My rating: _____ / 10

3. EXAMINE WHAT IS DRAINING ME

What is contributing to my tiredness?

☐ Too much work or responsibility
☐ Insufficient sleep
☐ Sustained concentration
☐ Emotional or relationship demands
☐ Physical activity
☐ Worry or unresolved problems
☐ Lack of breaks
☐ Other: ______________________________

What keeps exhausting me?

4. CHECK MY RECOVERY

Over the past few days:

Recovery habit	Adequate?
Sleep	☐ Yes ☐ No
Breaks during work	☐ Yes ☐ No
Time away from demands	☐ Yes ☐ No
Food and hydration	☐ Yes ☐ No
Relaxation or enjoyable activity	☐ Yes ☐ No
Support when needed	☐ Yes ☐ No

What recovery have I been postponing?

5. WHAT IS PREVENTING RECOVERY?

☐ I believe I must finish everything first
☐ I feel guilty when I rest
☐ I have accepted too many responsibilities
☐ I find it difficult to say no
☐ I don't plan breaks or recovery time
☐ I am unsure how to reduce my workload
☐ Other: ______________________________

6. CHOOSE AN APPROPRIATE RESPONSE

What can I change?

☐ Postpone a non-urgent task
☐ Reduce or simplify a task
☐ Ask for help
☐ Delegate where possible
☐ Take a planned break
☐ Make time for adequate sleep
☐ Reorganise my workload
☐ Seek professional advice if tiredness persists

7. MY RECOVERY COMMITMENT

One specific action I will take to support recovery:

When will I do it? ____________________

How often or how long? ________________

What demand will I reduce or change?

8. REVIEW

After following my plan:

My tiredness rating before: _____ / 10

My tiredness rating after: _____ / 10

What helped?

What still needs attention?

SAFETY AND SUPPORT

Persistent, severe, or unexplained tiredness may have causes beyond stress or workload. If it continues despite adequate rest, affects daily functioning, or concerns you, consult a healthcare professional. Do not drive or operate machinery when dangerously sleepy.