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How do you know if you're emotionally tired?

People experience emotional exhaustion differently, but generally symptoms include: lack of motivation. trouble sleeping. irritability. physical fatigue. feelings of hopelessness. absentmindedness. apathy. headaches. More items...

healthline.com - Emotional Exhaustion: Symptoms, Causes, Treatments, and More

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Anyone experiencing long-term stress can become emotionally exhausted and overwhelmed. In difficult times, emotional exhaustion can sneak up on you, but it’s never too late to get help. Lack of energy, poor sleep, and decreased motivation can make it difficult to overcome emotional exhaustion. Over time, this chronic, stressed-out state can cause permanent damage to your health. People experiencing emotional exhaustion often feel like they have no power or control over what happens in life. They may feel “stuck” or “trapped” in a situation. Emotional exhaustion is a state of feeling emotionally worn-out and drained as a result of accumulated stress from your personal or work lives, or a combination of both. Emotional exhaustion is one of the signs of burnout . Employers whose employees are overworked and emotionally exhausted may begin to notice changes in job performance and overall team morale. For example, they might start to notice that their employees have: Emotional exhaustion, feelings of hopelessness, and lack of life purpose can be overwhelming. If you’re having thoughts of suicide, call the toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255).

The symptoms of emotional exhaustion can be both emotional and physical.

What triggers emotional exhaustion differs from person to person. What might be stressful for one person can be completely manageable for another person. Experiencing some daily stress and anxiety is normal, but over time, chronic stress can take a toll on the body. Emotional exhaustion is caused by a long period of constant life stress, whether from personal stress at home or stress related to work. You can make certain lifestyle changes to help alleviate symptoms of emotional exhaustion. These techniques won’t be easy to carry out at first, but they’ll get easier as you begin to form healthier habits. Making small changes in your daily habits can help manage your symptoms and prevent emotional burnout.

Once you recognize the signs of emotional exhaustion, try the following:

Eliminate the stressor

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While not always possible, the best way to treat stress is to eliminate the stressor. If your work environment is the cause of your emotional exhaustion, consider changing jobs or companies. If your manager or boss is causing your stress, you can also consider transferring to a new department or asking to be placed under a different manager.

Eat healthy

Eating healthy means choosing a balanced diet rich in fruits, vegetables, whole grains, and lean meats, while avoiding sugary snacks and fried or processed foods. We’re told to eat healthy all the time, but it can make a world of difference when you’re stressed. Not only will it help you get the vitamins and minerals you need, but it will also improve digestion, sleep, and energy levels, which can have a domino effect on your emotional state.

Exercise

Any sort of physical activity raises endorphins and serotonin levels. This can improve your emotional state. Exercise also helps take your mind off your problems. Try to exercise for 30 minutes per day, even if it’s just a long walk.

Limit alcohol

Alcohol may temporarily boost your mood, but the feeling will quickly wear off, leaving you more anxious and depressed than before. Alcohol also interferes with your sleep.

Get enough sleep

Sleep is important for mental health. It’s even more effective if you plan your bedtime for roughly the same time every night. Aim for eight to nine hours of sleep every night. Developing a routine at bedtime can help you relax and ensure better quality sleep. Limiting caffeine can also have a positive impact on your sleep schedule.

Practice mindfulness

Mindfulness is a term you probably hear a lot, but mindfulness techniques are much more than just a fad. They’re scientifically recognized to reduce stress and anxiety and can be the key to balancing your emotions. Mindfulness is the act of engaging with the present moment. This can help direct your attention away from negative thinking. There are many ways to practice mindfulness. Examples include:

meditation

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yoga

breathing exercises

going for a walk, especially in nature

keeping a journal to write down your feelings and thoughts

Researchers recently even found evidence that a single session of mindfulness meditation can help reverse the effects of stress on the body.

Connect with a trusted friend

Talking face to face with a friend is a wonderful way to relieve stress. The person listening doesn’t necessarily have to fix your issues. They can just be a good listener. A trusted friend or family member can listen without judging you. If you don’t have anyone close to turn to, check if your employer has an employee assistance program with counseling services.

Take a break

Everyone needs a break at some point. Whether you take a vacation or simply find the time to take yourself out to the movies, every little bit helps.

Meet with a professional

Along with making lifestyle changes, it’s important to seek professional help to treat emotional exhaustion. A professional, such as a therapist, can give you the tools you need to work through a stressful period. Some of the techniques used by professionals include: cognitive behavioral therapy (CBT), a form of psychotherapy, also known as talk therapy

applied relaxation techniques

Talk to your family doctor

In some cases, your primary care provider may suggest medications to help manage your symptoms. Antidepressants, such as selective-serotonin reuptake inhibitors (SSRIs), anti-anxiety medications, or prescription sleeping aids have been used to help treat emotional exhaustion. Medications such as benzodiazepines can be addictive and should only be used on a short-term basis to lower the risk of dependency or addiction.

healthline.com - Emotional Exhaustion: Symptoms, Causes, Treatments, and More

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