8 Ways to Help You Avoid Emotional Exhaustion

We all experience some kind of stress every day - that's normal.

To some extent, being stressed shows us that we care and we want things to go the best way possible.

Where we can, we will do everything in our power to minimize the stress, but in some cases, things are above us, and all we have to do is wait and hope they get better. 

Unfortunately, when we're exposed to extensive stress over long periods, we become mentally and physically exhausted.

This is referred to as emotional exhaustion.

Emotional exhaustion does not happen overnight, it takes time and slowly builds up. Our mind gets tired, and just like we have a hard time using our muscles when we're tired, we'll also experience difficulties when we're emotionally exhausted. 

Some common signs of emotional exhaustion include: 

• Being constantly in a bad mood 
• Impatience 
• Being forgetful 
• Increased anxiety
• Frequent zoning out 
• Difficulties completing tasks 
• Poor sleep patterns 
• Difficulties in concentration and focusing

8 Ways to Prevent Emotional Exhaustion 

1. Take breaks.

We all need a moment to regroup and recover.

Take your vacation days and have some time to yourself. Enjoy your self-care.

Taking breaks doesn't mean you have to go for fancy vacations. Something seemingly small, like taking yourself out for coffee or sitting in a comfy chair with a good book, can be refreshing.

Do things you enjoy and find fulfilling. For a lot of people, this could be some kind of volunteering that allows you to make the world a better place. 

2. Stay active.

We all thrive on a bit of fresh air and exercise.

When we engage in physical activity, our bodies release endorphins, and our serotonin levels spike, thereby improving our emotional state.

Moreover, exercise is also a great way to allow our minds to wander and distract ourselves from the issues causing us stress. Oftentimes, when we let our minds wander, new perspectives float to the surface.

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3. Reduce alcohol and coffee.

Just after consumption, these two can definitely give us a rush and make us feel like we are on top of the world.

However, after some time or drinking too much, these substances often have a detrimental effect. Reducing alcohol and coffee intake can lower anxiety and help you sleep better overall.  

4. Sleep enough.

I don’t know how we got here, but we've reached a point of normalizing poor sleep patterns.

We glamorize not having enough sleep, and so many people view time spent sleeping as time wasted. We aren’t machines powered by oil and electricity.

Our bodies need time to rest and recover so we can continue being able to give our best. Create and stick to a routine that enables you to get sufficient sleep. 

5. Practice mindfulness.

Mindfulness is a great way to manage stress and anxiety.

When practicing mindfulness, you learn to live in the moment and be aware of what's happening around you.

This is a great way to redirect your attention from things that are bothering you, which are often distant, and focus on the present and positive thoughts. 

Spending some time writing down the things you appreciate around you can also help you feel calmer and boost your mood.

6. Do some reflection.

Take some time at the end of the day or week to reflect on how you have been feeling.

Look at the factors that are causing you stress and evaluate their level of importance. Frequently, what stresses us the most isn't actually essential - but we fail to realize it because we're so overwhelmed.

My personal favourite way to do reflection is writing everything down in a notebook. It allows me to look back and focus on what is important to me. 

7. Be kind to yourself.

We often set very high standards for ourselves.

We expect to accomplish these standards, despite the fact that it might not always be possible.

When we're faced with the potential of failure, we can fall into paralyzing stress that gets in the way of us accomplishing other goals which we likely could have achieved.

Learn to be kind to yourself and remember that sometimes you will fail at things you thought you could achieve. Importantly, just because you couldn’t accomplish one goal doesn’t mean you're a total failure.

8. Cultivate good relationships.

The people we surround ourselves with play a huge role in how we feel.

Spend time with people you care about who also care for you. Have people you can confidently confide in, knowing that they'll be honest with you and give you the support you need.

I've learned that when I bottle up my feelings and concerns, I feel like I'm alone and increasingly become more stressed. But, when I confide in others, I find support and, in some cases, solutions to things that were bothering me.

Ask for Help!

When you've tried these and other ways to manage stress, and you're not having much success, or you realize that your stress levels are constantly increasing, it is okay (and recommended) to look for help. 

Reach out to your doctor or medical practitioner and tell them what you're going through. They can give you the tools you need or point you in the right direction so that you get the support to help.

Each person is different, so seeking assistance will allow you to get help that is designed specifically for you. A therapist will offer you advice and support that will help you manage stress, depending on the root cause.

Editor's note: This article was originally published Aug 12, 2024 and has been updated to improve reader experience.