What is emotional exhaustion?
It is a state of feeling emotionally worn-out and drained because of accumulated stress from your personal or work lives, or a combination of both. Emotional exhaustion can sneak up on you, however it's never too late to get help or overcome.
If you constantly feel like you have no power, stuck or trapped in a situation, or have no control over what happens in life, it's likely your emotionally exhausted. Emotional exhaustion is one of the signs of burnout.
Lack of energy, poor sleep, bad diet and decreased motivation can make it difficult to overcome your emotional exhaustion. If left ongoing, it can cause permanent damage to your health.
What are the symptoms of emotional exhaustion?
The symptoms of emotional exhaustion can be both emotional and physical, and look like:
absentmindedness, difficulty concentrating, forgetfulness or loss of memory
effects on work or personal relationships
e.g. inability to connect with others, low self esteem, lack of enthusiasm, poor performance, withdrawals etc.
physical changes
e.g. change in appetite, headaches, fatigue, weight loss or gain etc.
changing moods
e.g. anger, apathy, anxiety, depression, failure, hopelessness, irritability, nervousness, pessimism etc.
lack of motivation
sense of dread
trouble sleeping
What causes emotional exhaustion?
We all experience stress here and there, and this is normal. This is all part of the joys of living life! On the other hand, emotional exhaustion is caused by a long period of constant life stress, whether from your personal home life or work life.
Stress is unique and differs between individuals. What you might find stressful can be completely manageable for another person - that is OK and perfectly normal.
Common triggers of emotional exhaustion include:
abusive
being a caregiver for a loved one
being in a toxic relationship
death of a family member or friend
financial stress or poverty
having a baby or raising children
high-pressure, start up or entrepreneurial jobs
homelessness
intense schooling and education
living with a chronic illness or injury
loneliness
prolonged divorce proceedings
perfectionism
working long hours or working at a job you hate
How do I treat emotional exhaustion?
To reduce emotional exhaustion and burnout, you typically need to make lifestyle changes. In some cases, you may require medications or therapy. The below techniques won’t be easy to carry out at first, but it'll get easier as you begin to form healthier habits. My suggestion, start with a small change or something bite size.
Once you recognize the signs of emotional exhaustion, try the following:
connect with a trusted friend
eliminate the stressor
eat healthy
exercise
establish a healthy routine to your day
get enough sleep
limit alcohol
meet with a professional
practice mindfulness
take a break
talk to your family doctor
What’s the outlook for emotional exhaustion?
The stress responsible for emotional exhaustion puts you at risk for a total burnout, and if ongoing it can lead to health problems. Emotional exhaustion puts you at risk of:
anxiety
breakdown of relationships
depression
frequent colds and infections
high blood pressure, which increases your risk of heart disease
insomnia
low mental health
premature aging
weight gain
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