What is Emotional Exhaustion?
Emotional exhaustion is a state of feeling emotionally worn out and drained due to accumulated stress from one's personal or work life, or a combination of both. It is one of the signs of burnout.
People experiencing emotional exhaustion often feel like they have no power or control over what happens in life. They may feel 'stuck' or 'trapped' in a situation.
Over time, this chronic, stressed-out state can cause permanent damage to your health.
At challenging points in life, emotional exhaustion can sneak up on you, but it's never too late to get help.
What are the symptoms of emotional exhaustion?
The symptoms of emotional exhaustion can be both emotional and physical.
People experience emotional exhaustion differently, but generally symptoms include:
lack of motivation
trouble sleeping
irritability
physical fatigue
feelings of hopelessness
absentmindedness
apathy
headaches
change in appetite
nervousness
difficulty concentrating
irrational anger
increased cynicism or pessimism
sense of dread
depression
If you need someone to talk to
Emotional exhaustion, feelings of hopelessness, and a lack of life purpose can feel overwhelming. If you're having thoughts of suicide, call or text the toll-free 988 Suicide and Crisis Lifeline at 988.
What causes emotional exhaustion?
Experiencing some daily stress and anxiety is common, but over time, chronic stress can take a toll on the body. Emotional exhaustion is caused by a long period of constant life stress, whether from personal stress at home or stress related to work.
What triggers emotional exhaustion differs from person to person. What might be stressful for one person can be completely manageable for another person.
Some more common triggers of emotional exhaustion include:
high-pressure jobs, such as nurses, doctors, and teachers
intense schooling, such as medical school
working long hours or working at a job you dislike
raising children
financial stress or poverty
being a caregiver for a loved one
prolonged divorce proceedings
death of a family member or friend
living with a chronic illness or injury
Sophia's story: Emotional exhaustion
'I had been experiencing emotional exhaustion for years as a teacher. I had an impossibly high workload, and there just weren't enough hours in my working day to get everything done. So, I'd regularly work into the late evening to plan lessons and get to school early to set up.
Looking back now, there were so many signs that I was emotionally exhausted and burnt out. I was crying regularly, constantly drained, and skipping meals to make time for lesson planning. It got to a point where I had developed severely low iron, which meant I was always falling ill.
Many of the children I taught were experiencing food insecurity and unsettled home lives. The school district was already so underfunded, and as with most teachers, I took it on myself to fill these gaps, almost taking on the role of a second parent to ensure children were safe and happy.
The type of exhaustion I felt wasn't one that could be fixed with a good night's sleep. It was deeper than that. I felt physically, mentally, and emotionally drained… and deep down, I also knew my job was no longer something I loved.'
How to treat emotional exhaustion
There are many lifestyle measures that can help alleviate symptoms of emotional exhaustion. These techniques won't be easy to carry out at first, but they'll get easier as you begin to form healthier habits.
Making small changes in your daily habits can help manage your symptoms and prevent emotional burnout.
Once you recognize the signs of emotional exhaustion, try the following:
Eliminate the stressor
While not always possible, the best way to treat stress is to eliminate the stressor. If your work environment is the cause of your emotional exhaustion, consider asking for support in reducing stressors. If your manager or boss is causing your stress, you can also consider transferring to a new department or asking to be placed under a different manager.
Eat healthy
Eating healthy means choosing a balanced diet rich in fruits, vegetables, whole grains, and lean meats, while avoiding sugary snacks and fried or processed foods.
We're told to eat healthy all the time, but it can make a world of difference when you're stressed. Not only will it help you get the vitamins and minerals you need, but it will also improve digestion, sleep, and energy levels, which can have a domino effect on your emotional state.
Exercise
Any sort of physical activity raises endorphins and serotonin levels. This can improve your emotional state. Exercise also helps take your mind off your problems. Try to exercise for 30 minutes per day, even if it's just a long walk.
The Centers for Disease Control and Prevention (CDC) recommends that adults aim for a minimum of 150 minutes of moderate-intensity aerobic activity per week. You can achieve this by exercising for 30 minutes, five days a week, through activities like:
brisk walking
cycling
dancing
gardening
hiking
yoga
Get enough sleep
Sleep is important for mental health. It's even more effective if you plan your bedtime for roughly the same time every night. It is recommended that adults aim for seven to nine hours of sleep each night.
Developing a routine at bedtime can help you relax and ensure better quality sleep. Limiting caffeine before bed can also have a positive impact on your sleep schedule.
Practice mindfulness
Mindfulness is a term you probably hear a lot, but mindfulness techniques are much more than just a fad. They're scientifically recognized to reduce stress and anxiety and can be the key to balancing your emotions.
Mindfulness is the act of engaging with the present moment. This can help direct your attention away from negative thinking. There are many ways to practice mindfulness. Examples include:
meditation
yoga
breathing exercises
going for a walk, especially in nature
keeping a journal to write down your feelings and thoughts
Connect with a trusted friend
Talking face to face with a friend is a wonderful way to relieve stress. The person listening doesn't necessarily have to fix your issues. They can just be a good listener. A trusted friend or family member can listen without judging you.
If you don't have anyone close to turn to, check if your employer has an employee assistance program with counseling services.
Take a break
Everyone needs a break at some point. Whether you take a vacation or simply find the time to take yourself out to the movies, every little bit helps.
Meet with a professional
Along with making lifestyle changes, it's important to seek professional help to treat emotional exhaustion. A professional, such as a therapist, can give you the tools you need to work through a stressful period. Some of the techniques used by professionals include:
cognitive behavioral therapy (CBT), a form of psychotherapy, also known as talk therapy
applied relaxation techniques
Talk to your family doctor
In some cases, a healthcare professional may suggest medications to help manage your symptoms. Antidepressants, such as selective-serotonin reuptake inhibitors (SSRIs), anti-anxiety medications, or prescription sleeping aids have been used to help treat emotional exhaustion.
Medications such as benzodiazepines can be addictive and should only be used on a short-term basis to lower the risk of dependency or addiction.
Sophia's story: Emotional exhaustion
'My turning point came toward the end of the school year, during my fourth year of teaching. I was having my annual review with the headteacher, who asked me, ' Where would you like to be this time next year? ' It was in that moment that it struck me. I wanted to be anywhere but here. I was not happy, and unless something changed, I'd most likely leave teaching for good.
I broke down and ended up telling her how I had been feeling and how this had been impacting my health. Luckily, she was beyond understanding and provided me with the support I needed to establish better work-life boundaries, such as having weekly, nonnegotiable time away from the classroom to plan lessons during school hours.
I was able to take some long-overdue rest over the summer break and return the next year with stronger boundaries in place. This included prioritizing my core needs by ensuring I made time to eat all my meals, get enough sleep, socialize, and pursue hobbies. I now know that as soon as these start slipping, I'm venturing back into burnout territory.
Making these changes took time, but I stuck to them, and eventually, life started to feel good again. I had forgotten that there were things that brought me joy outside of my career, and now I was finally able to dedicate time and energy to them.'
What's the outlook for emotional exhaustion?
The stress responsible for emotional exhaustion can put you at risk for burnout. Over time, it can lead to health problems, such as:
high blood pressure, which increases your risk of heart disease
frequent colds and infections
weight gain
insomnia
premature aging
anxiety
depression
Emotional exhaustion is a treatable condition. The best way to treat it is to eliminate the stressor or stressful event. If your job, for example, is causing emotional exhaustion, it may be time to consider changing jobs.
If you need some support to eliminate the stressor, a healthcare professional can put together a treatment plan to help alleviate symptoms.
The bottom line
Emotional exhaustion is a state of feeling emotionally worn out and drained due to accumulated stress from one's personal or work life, or a combination of both. It is one of the signs of burnout.
Over time, this chronic, stressed-out state can affect both your mental and physical health, leading to symptoms like lack of motivation, trouble sleeping, and physical fatigue.
Lifestyle measures, such as reducing stressors where possible, getting enough sleep, and practicing mindfulness, can help. These techniques won't be easy at first, but they'll get easier as you begin to form healthier habits.
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