What is Emotional Exhaustion?
Emotional exhaustion can sneak up on you in difficult times, and you can become emotionally exhausted and overwhelmed if you’re experiencing long-term stress. Emotional exhaustion is one of the signs of burnout, often caused by accumulated stress in your personal or work life. It’s a state of feeling emotionally drained.
You may feel “stuck” or “trapped” in a situation, or feel you have no power or control over life’s happenings, if you’re experiencing emotional exhaustion. Overcoming emotional exhaustion can be difficult when motivation is low, sleep is poor, and energy is low.
What are the Symptoms of Emotional Exhaustion?
There are emotional and physical symptoms of emotional exhaustion, and these are the general symptoms:
- Depression
- Sense of dread
- Increased cynicism or pessimism
- Irrational anger
- Difficulty in concentrating
- Nervousness
- Change in appetite
- Headaches
- Apathy
- Absentmindedness
- Feelings of hopelessness
- Physical fatigue
- Irritability
- Trouble sleeping
- Lack of motivation
Emotionally exhausted employees can also show these symptoms:
- High turnover rate
- More absences
- Lower commitment to the organization
- Failure to meet deadlines
What Causes Emotional Exhaustion?
Whether it’s work-related stress or personal stress at home, prolonged, constant life stress is what causes emotional exhaustion. Chronic stress can take a toll on the body if it persists over time, irrespective of the fact that it’s normal to experience some anxiety and daily stress.
Take note that what’s completely manageable for one person might be stressful for another, and this is to affirm that there are unique triggers of emotional exhaustion for individuals.
Here are some of the common triggers of emotional exhaustion:
- Living with a chronic illness or injury
- Death of a family member or friend
- Prolonged divorce proceedings
- Being a caregiver for a loved one
- Homelessness
- Raising children
- Working at a job you hate or working long hours
- Intense schooling, such as medical school
- High-pressure jobs like teachers, police officers, doctors, and nurses
How to Treat Emotional Exhaustion
You can prevent emotional burnout and manage your symptoms by making small changes in your daily habits. Symptoms of emotional exhaustion can be alleviated through specific lifestyle changes, and these techniques can be beneficial.
Eliminate the Stressor
Ask to be placed under a different manager or consider transferring to a new department if your manager or boss is causing you stress. Consider changing jobs or companies if your emotional exhaustion stems from your work environment. Eliminating the stressor is the best way to treat stress, even though it may not always be possible.
Eat Healthily
Eating healthy helps to improve your energy levels, sleep, and digestion. It also enables you to get the vitamins and minerals you need. Avoid fried or processed foods and sugary snacks, but choose a balanced diet rich in lean meats, whole grains, vegetables, and fruits.
Exercise
Even if it’s just a long walk, try to exercise for 30 minutes per day. You can take your mind off your problems by exercising. Exercise helps in improving one’s emotional state and raises endorphin and serotonin levels.
Limit alcohol
Alcohol interferes with your sleep, and it leaves you more anxious and depressed after temporarily boosting your mood.
Get Enough Sleep
Limiting caffeine can have a positive impact on your sleep schedule. You can also relax and enjoy better-quality sleep by developing a bedtime routine. Every night, aim for eight to nine hours of sleep. Understand that sleep is vital for emotional health and quit the habit of denying yourself some good sleep.
Practice Mindfulness
Mindfulness can be the key to balancing your emotions as it’s scientifically recognized to reduce stress and anxiety. Several ways you can practice mindfulness include:
- Keeping a journal to write down your feelings and thoughts
- Going for a walk, especially in nature
- Breathing exercises
- Yoga
- Meditation