Do you ever get excited and enthusiastic when you first start something new, but after a while, that excitement gradually fades away? You start finding excuses and procrastinating on unnecessary things to avoid what you need to do.
I have been there quite a few times myself. I focus all my efforts on it and push myself to do more each day to achieve my goal more rapidly. But later I realized that this was a bad plan of action. In reality, it’s a perfect recipe to wear yourself out mentally. When you experience this, you most probably going through mental exhaustion.
Mental exhaustion, also known as burnout, can take a toll on our physical, emotional, and mental health. It is important to recognize the signs of burnout and take action before it becomes more severe. So in this blog post, we will explore the symptoms of mental exhaustion and how to address them. And I hope it will help you to become more mindful of how to recognize mental exhaustion and take necessary measures to at least minimize it.
Common signs of mental exhaustion
So, to be able to tackle mental exhaustion, you need to first recognize what it looks and feels like. You probably go through it on a daily basis, but without recognizing these symptoms it can be quite frustrating to deal with. So, this is how mental exhaustion would like usually:
1. Fatigue and lack of energy: If you find yourself feeling tired all the time, even after getting a full night’s sleep, it could be a sign of mental exhaustion.
2. Emotional exhaustion: You might feel like you are constantly running on empty and have nothing left to give. You might be irritable, easily frustrated, or feel like you have lost your joy in life.
3. Decreased motivation: You might feel like you have lost your passion for the things that used to excite you. You might feel like you just don’t have the energy to take on new challenges.
4. Difficulty concentrating: You might find yourself having trouble focusing on tasks that used to be easy. You might forget things or have a hard time remembering details.
5. Cynicism or detachment: You might feel like you’re going through the motions of your day-to-day activities without really feeling connected to them. You might find yourself being cynical about work, relationships, or other areas of your life.
6. Physical symptoms: Mental exhaustion can also manifest itself in physical symptoms like headaches, stomach issues, and disrupted sleep patterns.
So the real question is, how can you address mental exhaustion?
Please keep in mind that if you are suffering from any depression, anxiety and low mood, please ask a trained professional for help. The information I provide is only advisory and not for a cure for these issues. Just like any health issue you face, your first point of contact should be a trained medical professional in that field. Remember that it takes courage to acknowledge when something isn’t right and take steps towards healing.
How to minimize mental exhaustion?
Just to keep in mind that, we can not eliminate mental exhaustion completely; although it may be daunting to go through it, it is a perfect indication to tell your body that it is time to stop and take a break. So the real aim is not getting rid of mental exhaustion, it is to manage it well. With this in mind, there are several things we can do to minimize mental exhaustion, including:
1. Prioritize self-care: Make self-care a priority in your daily routine. This can include activities like exercise, mindfulness, and spending time with loved ones. Make sure you are getting enough sleep, taking breaks, and doing things that bring you joy.
2. Set realistic goals: Make sure your goals are realistic and achievable. Don’t overcommit yourself or take on too much at once. Break tasks down into smaller, manageable steps.
3. Develop a support system: Seek support from friends, colleagues, or a mental health professional. Talking about your feelings with someone who will listen without judgment can help relieve stress and minimize mental exhaustion.
4. Take time off: Give yourself time to recharge by taking breaks or vacations. Even a few days away can help you gain perspective and reduce stress.
5. Practice mindfulness: Mindfulness techniques, such as yoga or meditation, can help reduce stress and increase mental clarity. Focusing on the present moment can help you feel more in control and less overwhelmed.
6. Re-evaluate your priorities: Take a step back and evaluate what’s truly important to you. Make sure you are prioritizing the things that matter most to you and letting go of the things that don’t.
7. Learn to say no: Don’t be afraid to say no to things that don’t align with your priorities or values. Setting boundaries can help you avoid taking on too much and minimize mental exhaustion.
My personal choice to manage mental exhaustion
As everyone else, I do go through mental exhaustion regularly. However, I adapted certain routines that helps me deal with it effectively. These methods allow me to gather my thoughts and regroup.
Yoga Nidra
It helps me to experience deep relaxation in very short period of time. I usually do this after work, to gain more clarity and recharge my energy.
Wim Hoff Breathing
I start my day with Wim Hoff Breathing method. It helps my body to release adrenaline and I start my day with more energy and focus.
Cold Shower
This is something I try to do daily, but still couldn’t get into my routine. But I feel frustrated and worn-out, cold shower gives me that shock to get my mind off things. It also helps with dopamine release, which put me in more optimistic state of mind.
Go for a walk
When I walk, I make sure I leave my phone away, so I don’t get distracted. Walking helps me to become more mindful to my surrounding and gets my mind wonder without focusing on certain things.
Yin Yoga
Yin Yoga is known for its long hold stretches. Although it can be challenging at times, it can definitely take your mind of things. It can also be very relaxing and rewarding at the end. I usually do this before I go to be in the night.
Engage with a mundane tasks
Like washing the dishes, folding clothes, etc. This can give you sense of accomplishment and also allows you to focus on a single task, so it helps your mind wondering ruminate about bad stuff.
Final Say
Remember, it’s important to take care of your mental and emotional health just as much as your physical health. Mental exhaustion can manifest itself in several ways, but it’s important to recognize the signs and take steps to address them. Prioritizing self-care, seeking support, re-evaluating workload, and taking breaks can all be helpful ways to address burnout and alleviate its symptoms.
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