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Ever feel like your mind is constantly tired, even after a full night’s sleep? That might be more than “just stress,” namely, psycho-emotional exhaustion, which is a real, measurable state with real symptoms. Good news? There are small, science-backed ways to recharge.
Here is what you need to know.
What is psycho-emotional exhaustion?
Psycho-emotional exhaustion is a state of mental and emotional fatigue, often caused by prolonged exposure to stress. It is a key symptom of burnout and can also be a sign of depression. Luckily, mental health apps, as you might understand from the Liven app review, can help you track your mood and triggers and identify what should be changed in your life.
All in all, psycho-emotional exhaustion is a powerful warning sign that you should restore your physical and mental resources. If you start using the Liven app to track your mood daily, the top thing to pay attention to is chronic fatigue as this is the core symptom of psycho-emotional exhaustion.
Other symptoms might include:
- Irritability. You may feel unusually snappy, frustrated, or impatient;
- Brain fog. You may find it difficult to concentrate, make decisions, or remember things;
- Emotional numbness. You might have a general feeling of emptiness and detachment;
- Lack of motivation. You think of things you once enjoyed as meaningless;
- Physical symptoms. Symptoms like headaches, muscle tension, poor digestion, and low immunity show up in the body.
Now let’s move to the core steps on how to deal with psycho-emotional exhaustion.
#1: Recharge your mind and body with sleep and nutrition
This advice is as old as the hills, but it’s really a big deal, since your mind and body are connected: if one is off-balance, the other pays the price.
Rest and sleep
Aim for 7-9 hours of uninterrupted sleep per night and stick to the same sleep schedule.
Other tips to consider:
- Substitute your scrolling and binge-watching with grounding activities like journaling, meditating, drawing, coloring, or reading a book;
- Try sleep-supporting tools like white noise machines, herbal teas, or sleep masks;
- Avoid caffeine and alcohol later in the day to not overwhelm your body.
You also need a balanced diet that can help you stabilize energy levels. Such diet often includes protein, healthy fats, and fiber along with:
- Anti-inflammatory foods like leafy greens, berries, turmeric, and fatty fish;
- Products rich in omega-3s: flaxseeds, walnuts, chia seeds, and salmon.
❗ Limit sugar and ultra-processed foods — both increase cortisol and worsen mood.
#2: Move your body (gently)
Physical activity promotes the release of endorphins and dopamine, the hormone of happiness and reward respectively. Yeap, these hormones are the exact reason why you feel so good after a workout.
But keep in mind that overexercising worsens fatigue. So, think twice before doing an HIT session.
Here are a few tips:
- Try a 20–30 minute walk in nature;
- Practice gentle stretching or yoga;
- Try dancing, biking, or swimming if that’s more your style;
- Use movement as emotional release. Having a stressful work day? Even 15 minutes of dancing to your favorite music in the kitchen can help you shake out tension.
#3: Rethink boundaries at work
Poor boundaries are often a root cause of burnout and emotional exhaustion. But how can you protect your time and energy with no boundaries?
⏰ Set clear work hours and honor them. If someone tries to add one more task to your plate, just say ‘no’ politely as you don’t work outside your work hours and will gladly focus on the new task during your workday.
The same goes for unrealistic expectations — if that’s the case, communicate it clearly and politely. You want to have life beyond your work, right?
A few more tips:
- Turn off work notifications once you finish your work;
- Schedule “focus time” where you’re unavailable for calls or meetings;
- Create a mental “off switch” after work: go for a walk, change clothes, or listen to music.
🌱 You’re the one and only person responsible for your physical and mental health. So, setting boundaries doesn’t make you selfish.
#4: Reduce cognitive load and decision fatigue
Your brain uses energy to make decisions, but when you’re already drained, you have to conserve energy; therefore, cut down your cognitive load.
The easiest way to do it is plan your day the night before to avoid morning chaos. Plan your work tasks, chores, meals, and even clothes. You can write down 2-3 anchor tasks (for instance, make coffee and start work at 8, have lunch at 1pm, and finish work at 5pm) and plan other things around these 3 top priorities.
📅 Generally, we advise you to keep your to-do lists to a maximum of five tasks. There’s no need for extra stress when you’re struggling with psycho-emotional exhaustion.
Also, delegate when possible and delay non-essential decisions.
#5: Stimulate your senses to reset your nervous system
Sensory self-care is an underrated tool for emotional regulation. Your nervous system gets stuck in fight-or-flight mode when you’re emotionally drained, which means that grounding sensory objects or activities can help calm it down.
Here are a few ideas:
- Use a weighted blanket to promote safety and relaxation;
- Listen to soothing music (or ASMR, if that works for you);
- Try aromatherapy — lavender, bergamot, or sandalwood can reduce anxiety;
- Drink a warm tea slowly and mindfully;
- Use cold water splashes or a cool compress to bring you back to the present.
Last but not least, seek professional support
Emotional exhaustion lingering for too long? Don’t wait for it to spiral! A therapist, counselor, or coach can help you process what’s going on and find solutions. We all go through difficult situations from time to time, and we don’t always have enough emotional resilience to deal with everything. So, no shame in asking for help. 🤗
Final thoughts
Psycho-emotional exhaustion is a natural response of your mind and body to unnatural levels of stress. So, please stop shaming yourself into being “productive” again.
Also, you don’t have to fix everything today. Why? Because the road to recovery doesn’t require perfection. All it requires is rest and patience.
So, start small and stay curious.
You’ve got this! 💚
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