8 Tips To Fight Against Mental Exhaustion

How To Fight Mental Exhaustion

Mental exhaustion affects all of us at one stage in our lives. It occurs when your adrenaline and cortisol levels rise and you experience a bout of long-term or chronic stress. It’s common in people who are battling anxiety or depression, as well as anyone in high-demand jobs or experiencing several highly stressful events in your life.

Signs of mental exhaustion can be tiredness, irritability, and moodiness, and increasingly finding yourself unable to concentrate or make decisions. If left unmanaged, it can begin to affect your sleep, digestion and can have a detrimental effect on your performance at work.

Mental exhaustion is treatable, but just as it builds over time, it takes time to break it down. If it becomes long-term or unmanageable, it is always best to speak to a medical professional who will give you further support and guidance.

In the first instance, it’s always best to speak to a professional, but in the interim, here are some tips and tools for conquering mental exhaustion from your own home.

Exercise

Releasing those feel-good-endorphins will not only lift you but will also help lower stress levels. Allowing you to think more clearly, improve sleep, and stop the feeling of being overwhelmed. If it’s challenging to find the motivation to exercise initially, begin slowly. The paper ‘Exercise for Mental Health says, ‘Thirty minutes of moderate-intensity, such as brisk walking for 3 days a week, is sufficient for these health benefits.

Sleep

We aren’t ourselves when we are tired, and without the right number of hours, our entire emotional balance can be off. It’s essential to at least aim for eight hours of sleep. Although this can be difficult for some, and if you’re one of these people, attempt to set a bedtime and stick to it; it’s also beneficial to not remain in bed too long throughout the day, or allow yourself to nap as this disrupts your already sensitive sleeping pattern.

Listen To Music

Listening to music releases the feel-good chemicals in your brain, boosting your mood and great for mental wellbeing. Incorporating music into your daily routine will elevate you and aid in relaxation. Dancing alone or with others can also boost your mood as well as lower anxiety. Combined with music’s feel-good chemicals in your brain, you may find tension slipping away.

Go Outside

Opening your lungs to fresh air can do a world of good when you’re mentally exhausted. Not only can it reset your mood, which can allow you to think clearer, but being out in green spaces can lower stress. The natural light from outside will lift your moods. This has all been proven over countless studies with the University of Rochester’s Professor Richard Ryan saying that “exposure to nature with increased energy and a heightened sense of well-being.”

Set Boundaries

When feeling overwhelmed, it is important not to overextend yourself. Putting up boundaries and even limiting how many things you say ‘yes’ will wonder your mental space. If you find this difficult, remind yourself this will be short-term; saying no won’t be forever and will open up more things you can say ‘yes’ to and find the time to take more care of yourself.

Mindfulness & Meditation

Mindfulness is the practice of becoming more aware of the present moment by sitting and paying attention to your thoughts, sounds, as well as your breathing. This will allow you to slow down and lower stress levels. Combining this into mindfulness meditation will aid awareness and boost your mood and decrease mental exhaustion. It is also proven to be successful at lowering stress and increasing your overall focus and perspective.

Social Interaction

While being social when facing mental exhaustion seems like the last thing anyone wants to do, it has so many great benefits: lowering stress and releasing tension. Being around those who are empathetic and caring can help you process your emotions and shake off feeling overwhelmed. The saying laughter is the best medicine hasn’t been plucked out of thin air, as laughing releases happy endorphins and alleviates physical tension.

Journaling

If you’re finding yourself overwhelmed by being around others, consider writing down your feelings in a journal can be extremely therapeutic. Begin by listing things you’re thankful for and something which went well during the day. Doing this can positively impact your mental health as it allows us to reflect on the good and help us practice gratitude, which lowers stress and releases feel-good endorphins.