How to fight emotional exhaustion?
Emotional exhaustion, what is it?
Emotional exhaustion occurs as a result of an accumulation of stress, anxiety, problems. It is too full. The body lets go and the mind doesn’t hold on either . It is an experience during which the person feels that he does not have the sufficient means to face daily life. She has accumulated so much fatigue that she feels weak.
This fatigue appears because we ask too much of our system of confrontation and we do not give it time to recover, to recover. In other words, having multiple issues or challenges in a row is draining us emotionally because we don’t have time to rest and recharge our energy.
Thus, emotional exhaustion gives the feeling of being constantly tired, lost and overwhelmed by events. This feeling of mental fatigue is real and prevents us from moving forward. The smallest task at hand turns into an extremely difficult ordeal that requires great effort.
Also read: 5 things that prove stress can destroy a relationship
What are the symptoms of emotional exhaustion?
How to detect it?
To know if you are suffering from emotional exhaustion, you must first focus on the situations you have been going through in the past few months. It is essential to take a fairly large period of time into consideration . Emotional exhaustion requires an accumulation of demands and stress. It can also appear after you fix what was wrong. It is the repercussion of a trial suffered for too long. So you need to determine if you have been through a situation which has required a lot of resources and which has forced you to be constantly alert, worried, tired, stressed, sad.
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What are the symptoms ?
After that, you can confirm your condition according to the presence of these symptoms:
- Nervousness or discomfort most of the time
- Somatizations more than twice a week: stomach pain, back pain, neck pain or migraines
- Problems concentrating and feeling like you’re losing your memory , even for important things you never overlooked or forgotten before
- Lack of motivation and low morale
- Feeling of no longer having strength and being overwhelmed by events
- Sleep problems
- Consumption possible substances (especially alcohol and cannabis)
- Hypersensitivity and irritability
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These symptoms not taken seriously can lead to major depressive disorder, anxiety disorders, and illnesses such as ulcers or gastrointestinal problems.
Self-esteem problems also appear because the person feels overwhelmed, forgets past successes and ceases to have confidence in their abilities.
The consequences of emotional exhaustion can be serious. It is therefore important to know how to fight them.
How to fight emotional exhaustion?
1 / Knowing how to say no to what harms you to fight emotional exhaustion
Surely you’ve said “yes” at a time when you should have said no, not because you didn’t want to but because you couldn’t . But also, you probably said “no” to an opportunity you were very interested in but scared you so much that you dismissed it. It is important to know how to set your limits and respect them and thus be able to focus on the opportunities that will fulfill you because they correspond to you. And above all, accept failure as a step that is sometimes necessary to learn and move forward, a kind of learning. In this way, you will stop nourishing a negative internal dialogue. The one that exhausts you enormously.
2 / rest is not to be taken lightly
Sleep and rest are the secret to just about everything: good health, well-being, performance, attention. Not only does sleep allow us to have normal daytime activity, but it is restorative, and this is its most important dimension. 8 hours on average per night are necessary for the human brain to regenerate properly. Some people need more, others are doing great at 6.30am or 7am. But it is rare that we can go below without serious consequences on health.
Our daily energy works like a fuel gauge:
Once empty, we have nothing more to move forward . It is then necessary to go through a phase of rest and nutrition.
Without a phase of restoration, everything is gradually disrupted: appetite, attention and concentration, physical condition, the ability to manage emotions, the ability to rest … Physical fatigue inevitably leads to mental fatigue and negative consequences are usually not long in coming.
3 / Give yourself real moments of letting go to fight emotional exhaustion
To empty the bag of emotional exhaustion, you’re going to have to take a break and disconnect . You need to have moments for yourself, to have fun and reconnect with your personal needs, to have a social, friendly, family life. At these times, try not to talk about what makes you anxious, worried, or saddened for more than 15 minutes. Not because it’s not important, but to release the pressure a bit and allow the possibility of sharing positive news and stories with others as well.
4 / Organize your priorities
Try to prioritize . Focus on only one at a time. It is important not to do more than one thing at the same time as it will tire you out. We must accept to go slowly . To fight emotional exhaustion, you need to stop asking too much of your mind.
To make this strategy work, realistically organize all the tasks you need to complete.
Base it on their priority and not just what others expect from you.
If you decide to leave a little more room for your feelings , and your emotions , it’s a whole palette of messages to which you will have access. Positive messages, but also warning messages, like “this situation does not suit me” or “I have gone too far today”. If you learn to read your reactions to events, you will be able to react in a more appropriate way, without panic and without anxiety, knowing how to anticipate situations where you will feel yourself going too far, to finally learn to avoid them.
Getting to know each other is easier than you think:
It can start by taking the time, a few minutes a day no more where we stop and we listen to each other. That’s all ! We just listen. The pains, the emotions, the reactions of our body and our mind to events and things.
5 / Learn to express your emotions in a therapeutic way
Knowing how to express your emotions in a therapeutic way means a little more than “saying how you feel”. So keeping an emotional journal can be very helpful. It will help you express yourself and let go of your thoughts.
Emotional journaling is a way to separate yourself from your thoughts, break free, and fight emotional exhaustion. If you don’t let go of your negative emotions, they can “feed back”.
The benefits of meditation are no longer to be proven in order to let go, find the harmony of body and mind, reconnect with oneself.
6 / Knowing how to get help to fight emotional exhaustion
Finally, if you are trying to deal with emotional exhaustion and failing, seek help. You can consult a professional who will do an assessment and direct you to strategies to employ. Like osteopathy, for example, which can provide you with invaluable help in reconnecting with your sensations, in managing blockages and in the feeling of being at peace with your body.
You can also take a look at yoga . Certainly, this discipline is very often cited as a miracle solution (to fatigue, burnout , and even overweight …), but its main advantage is that it encourages you to create blocks of time where you have only one only objective: to listen to your body and pay attention to it.
Fighting Emotional Burnout: Conclusion
Here’s what to remember, the basics of what to do to fight emotional exhaustion:
- No one will rest for you, that’s for sure. If you don’t take charge of your rest, no one will be able to do it for you – the more you widen the deficit, the longer it will take you to repair yourself, and it can take months.
- Get in the habit of listening to yourself , physically and mentally, at least once a day. Take stock of your feelings and emotions.
- Little by little, cleanse your environment of what is toxic to you. Not all at the same time, you can start very small, everything is to start. You will see the results of your cleansing very quickly and your life will be all the better for it, free from unnecessary tensions that have been slowing you down.
- Don’t hesitate to say stop, to say no, but also to call for help if you feel overwhelmed and unable to get better on your own. It is normal and even healthy to need to be supported and guided in times of emotional exhaustion.