(Published 2022 October)
Emotional exhaustion is the state of feeling emotionally drained or emotionally tired because of a buildup of stress. It most often occurs after a period of prolonged or chronic stress, such as losing a job, being a caregiver, or having a baby. Note: Emotional exhaustion is not a synonym for burnout, but rather a symptom of burnout.
Beware potential triggers, which can include:
- Lack of social support. Not having support during times of immense stress can lead to loneliness, hopelessness, and emotional exhaustion.
- Out of whack thoughts, feelings, and behaviors. Poorly regulated thoughts, feelings, and behaviors can increase stress and cause a poor emotional response.
- Low job satisfaction. Being unhappy or feeling unappreciated at work can create chronic stress.
- Relationship struggles. Difficulties with an intimate partnership--such as a divorce or ending a longtime friendship can reduce social support and increase stress.
- Lack of control. Believing you don’t have control over your life or struggling to achieve a work-life balance self-care can make you feel overwhelmed, leading to emotional burnout.
- Grief after losing a loved one. A loved one’s death can make you feel a variety of emotions, such as sadness, anger, or loneliness. Long-term grief can turn into “complicated grief,” which can lead to depression, self-blame, and chronic stress.
- Living with a chronic illness. When you’re in chronic pain or living with an illness or disease, you may feel isolated, hopeless, and stressed out.
- Working too many hours. Perpetual overtime can lead to chronic stress, depression, and an increase in the hormone cortisol, which can increase the risk of cancer, stroke, and diabetes.
- Parenting. Raising children, even though delightful, can have difficult challenges, like not getting enough sleep, being on call 24/7, and not having enough downtime. These high demands can cause physical, mental, and emotional exhaustion.
The risk of emotional exhaustion increases for anyone who:
- Doesn’t prioritize self-care.
- Is struggling with a chronic illness.
- Is struggling with challenges at home.
- Works at a job they hate or feels a lack of control at work.
- Tries to be perfect.
- Works in a culture that doesn’t value freedom of expression.
- Uses harmful coping mechanisms to manage stress such as illicit drugs or excessive alcohol.
Symptoms of emotional exhaustion can negatively affect a person’s behavior and quality of life. Recognizing symptoms early is crucial to taking steps toward getting better. Be on the lookout for symptoms of emotional exhaustion such as:
- Headaches
- Weight gain or loss
- Lack of appetite or changes in appetite
- Fatigue
- Heart palpitations
- Sore muscles/muscle tension
- Forgetfulness
- Confusion
- Memory loss
- Difficulty concentrating
- Lack of imagination
- Feeling mentally exhausted
- Pessimism
- Apathy
- Hopelessness
- Anger or irritability
- Lack of motivation
- Anxiety and/or depression
- Feelings of failure
- Feeling drained
- Excessive absences at work
- Poor work performance
- Low productivity
- Failure to meet deadlines
- Low commitment to their job
- Poor attitude
Emotional exhaustion can also screw with your sleep patterns and affect your relationships. Fortunately, you can combat emotional exhaustion.
Make healthy lifestyle choices. Take care of your physical, mental, and emotional health by choosing healthy lifestyle options:
- Aim for at least 30 minutes of moderate physical activity each day.
- Sleep for seven to nine hours every night.
- Wake up and go to bed at the same time every day.
- Eat three balanced meals a day or six small, balanced meals a day.
- Drink eight glasses of water a day.
Create healthy routines. Support your health with a daily wellness routine:
- Create a morning routine that sets your day up for success. Drink a fruit and veggie smoothie, go for a quick walk, or spend an hour doing Pilates.
- Create an afternoon routine that helps you refresh before going back to work. Read a book, take a power nap, or sit in the sun.
- Create an evening routine that helps you settle down before bed. Practice deep breathing, write in a journal, or take a bubble bath.
Take time off from work. You career can be a vital part of living a healthy life but it’s important to enjoy time away from the office, too:
- Take advantage of your vacation and sick days if you have them. Don’t push through exhaustion; listen to your body.
- Go on a getaway retreat with friends or loved ones—or spend me time in a mountain cabin with just books for company.
- Schedule fun activities and hobbies outside of work every week.
- Have something to look forward to outside of work every day, like an exercise class or a cup of hot tea while you watch a movie.
Take care of your mental and emotional health. Learn how to manage stress and regulate your emotions:
- Practice mindfulness meditation.
- Start a gratitude jar.
- Cope with stressors in healthy ways, like a rock climbing wall or a hot yoga class.
- Nurture your emotional intelligence.
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