If you feel overwhelmed or fatigued, you are probably suffering from emotional exhaustion. It can happen in periods where you go through excess stress, due to work or personal situations.
We all know the feeling of «I don’t want to get out of bed today», feeling overwhelmed by simple tasks and having everything make you feel bad. For some people, this is how emotional exhaustion manifests itself. If you repeatedly go through this, or at this moment you are developing this type of scenario, you are NOT alone!
Emotional exhaustion has a great impact on the full development of your daily life, the behavior and the relationships you establish with those around you. Unfortunately, there are many reasons why you can be in this state of exhaustion. However, all is not lost, because today we will teach you some strategies that will help you improve your mood.
Causes of emotional exhaustion
As I explained in previous paragraphs, emotional exhaustion is mainly caused by moments of stress. In addition, some behaviors or situations can help trigger this state. It all depends on the level at which you tolerate stress and other causes. Some causes that can make burnout severe or not involve:
- The loss of a loved one: Either by death, separation or love breakup.
- Caring for a person. A child or older adult can be stressful and exhausting.
- Financial problems or starting a new business.
- Maternity. The absurd idea that women should take care of things in the house and children without help.
- Believing that you can do everything, that is, wanting to do everything at once.
- The suffering of a chronic disease.
- Long working hours.
- Work in an environment under pressure.
How to identify it?
#1 Mood change
Emotional exhaustion can affect your mood and mental health in the medium and long term. At first you may notice pessimism and cynicism out of the ordinary. Also, you no longer find motivation to work, establish relationships or do simple tasks. You must be careful, because over time this can trap you and make you disconnect; also some feelings such as anxiety, irritability, apathy, depression, despair, lack of motivation and pessimism may appear. If you are experiencing anxiety and depression or have thoughts of self-harm, we recommend seeking help from a therapist as soon as possible.
#2 Your thoughts are not clear
People who have been through these types of situations describe it as brain fog, because you can experience changes in your thoughts and memory. The above may include; Difficulty concentrating, forgetting things, lack of imagination and confusion.
Sleeping is often difficult during stressful times. Also, if you have emotional exhaustion, you may feel fatigued and have trouble falling asleep, or sleeping through the night without getting up. However, in the morning you can feel very sleepy, which can lead to a bad mood. This added to the mental confusion can make it difficult for you to get up in the morning.
#4 Consequences in relationships and work
Emotional exhaustion can help you feel like you can’t connect with your colleagues at work, as well as a lack of enthusiasm, low self-esteem, missed goals, poor job performance, and isolation from others.
#5 Physical changes
Emotional exhaustion can also be evident in your physical appearance. You can notice it because you feel that you have a change in your appetite, your digestive problems are usually recurrent, you feel palpitations, you lose or gain weight, headaches are common among others.
Strategies for Coping with Emotional Exhaustion
- Don’t do things just because others expect it:
- Whenever you can, limit yourself to situations that stress you
- Eat a balanced diet and drink plenty of water throughout the day
- Don’t abuse caffeine and other stimulants.
- Sleep at least between 8 and 9 hours.
- Practice yoga
- Do an exercise routine that is not by obligation (Zumba)
- Allow nature to help you, go out for Vitamin D (Sun) and let nature calm you down.
- Express your emotions through art. Painting, knitting, crafts, jewelry, writing.
- Seek support. Go for a walk, if you feel that the exhaustion is not so strong, find a friend, otherwise it is best to consult a therapist.
If emotional exhaustion is accompanied by symptoms such as depression or anxiety, visit your doctor. He may prescribe an antidepressant.
Emotional exhaustion is common and reversible. Reflecting on how you spend your time and the priority you give to your mind and body can help you leave emotional exhaustion behind.