Exhaustion occurs when prolonged stress and overexertion drain your energy, leading to both physical and mental fatigue. It’s crucial to recognize these signs and take steps to restore your health and vitality.
Fatigue and physical symptoms
Negative feelings such as headaches, muscle tension, body pain, or stomachaches without any known cause are often signs of exhaustion, possibly mental exhaustion. Feeling tired all the time can lead to strain, health conditions, sickness, unhealthy lifestyle choices, work-related problems, and grief. Mitigating this involves dietary changes, curbing excessive drinking and smoking, medication, and mental support.
Focusing gets difficult
Another sign associated with being mentally exhausted is – struggling to concentrate on tasks or remember information. This has adverse effects, such as a lack of motivation, anxiety, and difficulties completing tasks. Ways to overcome mental exhaustion include eradicating any stressors, spending time in nature, doing something new, talking to a therapist, reducing screen time, and taking regular breaks. More can be found on the BetterUp website.
A change in sleep patterns
Meditation, self-care, going to the gym, journaling, and clearing clutter are just some of the ways to overcome sleep deprivation. When you don’t sleep well, it affects everything else, such as your eating habits, being tired and worn out all the time, and can give you headaches, body pains, and muscle tightness.
Constantly feeling tired
Do you consistently experience fatigue after a good night’s sleep? It could be a sign of mental exhaustion. A Healthline website article titled How to Treat and Prevent Mental Exhaustion, writes about ways to prevent exhaustion and how it’s important to include healthy habits in our lives. Some of these habits include having a sleep routine, taking care of your personal needs first, and finding professional help when needed.
Feeling increased anxiety and worry
Being in a state of anxiety is never a pretty picture, and when you are constantly concerned about your life problems and dwell on things out of your control, it may be an indicator of mental exhaustion. This can lead to a nervous breakdown; however, some things can help. Certain medications can treat this, along with getting regular exercise, cognitive behavioral therapy (CBT), and improving your sleep habits.
Feeling lonely or disconnected
We often find ourselves so absorbed by the chaos of everything happening around us that we unintentionally lose touch with ourselves, others, and even the world. The key is to recognize when it happens and restore a connection with ourselves. An effective method for achieving this is practicing mindfulness; bringing our mind to the present moment and reconnecting with our body using breathing techniques or short bursts of meditation.
Lack of motivation
If you’re finding it hard to get motivated or even begin a task, it’s crucial to take a minute to think about why you’re struggling. When you no longer feel the drive to join in activities that once brought you joy, it’s a signal that something might be amiss—perhaps mental and physical exhaustion. Starting with small steps such as practicing self-compassion, using the 10-minute rule, taking a nature walk, journaling, or making a to-do list can all help.
Cynicism or negativity
If you notice that you’ve started to constantly think negatively about your life or the things and people around you, when you’ve always been a positive person, it could suggest fatigue or weariness. Sometimes this may be a coping mechanism; however, it has physical and health implications. Try breaking the cycle by recognizing what’s causing the negativity and seeking professional help.
Burnout and decreased creativity
Feeling low in energy, lacking the desire to do anything, or feeling overwhelmed all the time could be a sign of stress and lead to burnout. One way to address this issue is through therapy; having an open conversation with a trusted person can help. Taking regular breaks during the day, trying to engage in activities outside, practicing mindfulness, and doing some breathing exercises can all be effective.
Avoiding social interactions
When you start avoiding social gatherings or lose interest in people, it could be exhaustion. It’s important to make self-care a priority. Set limitations in your life, manage your time wisely, and find support from loved ones or professionals. It’s also vital to strike a balance between your work and personal life to avoid burnout.
Being easily irritable
Sometimes the smallest things can irritate us, but when it happens more often than not, you should be questioning it. Some people may feel overwhelmed and irritable or experience mood swings out of the blue. Being mentally exhausted can do this to you. A WebMD article on mental exhaustion, speaks of common signs like these and suggests ways to help you feel better, such as trying to be active, practicing relaxing things like yoga and meditation, and taking regular breaks.
Decision-making is overwhelming
Another sign of mental exhaustion is when simple decisions become difficult to make because your mind is exhausted. The problem can stem from your emotional and cognitive influences, commonly known as ‘decision fatigue.’ Caused by a multitude of decisions that needed to be made. This could lead to depression, anxiety, and burnout. Getting the right professional help is key.
Self-doubt
It is common during periods of exhaustion for people to question their abilities and value, creating a cycle where these doubts further magnify their weariness. To conquer self-doubt, it’s crucial to recognize these repeated patterns and actively work towards building self-confidence. Engaging in techniques such as positive self-talk, goal setting, and finding the right support from loved ones and health professionals can help boost self-assurance.
Procrastination
Sometimes, when we procrastinate habitually, it might be directly related to burnout. It’s more often a psychological issue that stems from tasks that make us feel anxious or fearful of failing, and our mind puts it off in search of comfort. The first step is to recognize these triggers and then look for help. Suggestions include tapping into what motivates you, breaking tasks down into smaller, more manageable steps, and addressing the factors that contribute to our reluctance.
A decline in work progress
Many people tend to overwork themselves, and over time, it starts to affect their productivity levels and the quality of their work. Once you realize that your mental and physical health are connected, you can then start to look for ways to balance things out. To prevent exhaustion, it is crucial to attain a work-life balance. Practicing gratitude and mindfulness, doing something new regularly, or focusing on what you can control can help you find that balance.
Using coping mechanisms
Depending on substances like alcohol, caffeine, or drugs to cope with mental fatigue can have serious consequences for our mental well-being. This behavior, often adopted as a way to avoid dealing with difficult emotions during stressful times, can ultimately result in addiction. Such addictions offer short-term relief, and finding healthier coping strategies is key.
Feeling unfulfilled
Usually, when we engage in activities that don’t align with our goals or values, it leads to a sense of emptiness or a feeling of not accomplishing anything. To effectively tackle this, it’s crucial to reevaluate your responsibilities and commitments. Pinpoint the things that drain you and those that bring you joy. You can then make changes like passing on some tasks, setting boundaries, or joining activities that you enjoy and value.
Neglecting your self-care
When someone is mentally tired, they often don’t bother with their self-care routines. It can be pretty obvious when they’ve let go and lack the motivation for things like grooming or maintaining a healthy diet. Recognizing the signs of exhaustion and taking steps to manage them include seeking guidance from a health professional, prioritizing rest, and trying to incorporate self-care practices, even if they may feel challenging.
