15 symptoms of emotional exhaustion that signal you need to relax

Feeling tired after a stressful day at work is common, but when that fatigue lingers, you need to be careful. A busy routine, with numerous tasks, disorganization and lack of time to relax is the perfect scenario for the development of emotional fatigue. To better explain this, psychologist Aline Cordeiro (CRP 06/164880) answers some frequently asked questions related to the causes, symptoms and treatments for this type of chronic exhaustion. Check out!

What is Emotional Fatigue?

Fatigue is part of life, after all, solving tasks during the day, personal and professional responsibilities, and a series of other factors generate wear on the body and mind. However, Aline explains that emotional fatigue is different. According to the professional, it “can be characterized as a state that the individual experiences after performing intense activities for a long period, but which, even after a few hours of rest, there is persistence of fatigue and discouragement”.

The psychologist also emphasizes that living constantly under stressful situations can end up causing “an unhealthy increase in cortisol levels, popularly known as the stress hormone” and that this factor, together with physical and mental exhaustion, “corroborate the establishment and diagnosis of emotional exhaustion”.

Regarding the causes, the specialist says that “emotional fatigue has a multifactorial etiology”, that is, it can be triggered by several reasons that accumulate over time, consequently increasing stress levels.

According to Aline, “the accumulation of activities and responsibilities, psychological pressure and emotional imbalance when managing daily events” are just a few situations that can develop exhaustion and make “the individual experience feelings of non-recognition, abandoning self-care actions that could help them”. it in relieving stress”.

In addition, the professional makes an observation about cases of emotional fatigue being more common in women. Socially speaking, despite much evolution when it comes to women’s rights and their personal, professional and domestic responsibilities, it is proven that the female gender has more demands than the opposite gender.

According to the psychologist, a small demonstration of this appears in a 2019 IBGE survey on household chores that shows “a significant difference from 78.6% of men who perform these tasks to 92.1% of women who do the same”. Aline goes on to say that these numbers still “do not account for work outside the home, caring for children and the social pressures experienced by women”.

Another relevant factor to be addressed is to differentiate emotional fatigue from burnout, since, as they present similar symptoms, both are confused by many people. Aline clarifies that the main difference between them, in fact, lies in the triggering factors.

“In cases of emotional fatigue, exhaustion can come from problems involving personal and professional life, as well as the need to meet expectations, as well as the daily bombardment of news, etc.”, says the specialist who continues with the explanation. : “in the case of burnout syndrome, the individual experiences exhaustion caused directly by their work environment”.

15 most common symptoms of emotional exhaustion

In any situation of illness, whether physical or mental, the body provides some important signs that you should pay attention to. According to the psychologist, in the case of emotional fatigue, the main symptoms that arise are:

• headache
• Insomnia
• excessive fatigue
• memory changes
• Gastrointestinal and libidinal changes
• constant discouragement
• excessive worry
• feeling of anguish
• Decreased productivity
• Lack of pleasure in performing activities
• Feelings of insecurity and/or failure
• hopelessness
• changes in mood
• need for isolation
• Lack of concentration

If you have identified some of these symptoms as constant in your daily life, seek professional support to help you relieve them and seek balance and quality of life. Rest is part of health care!

Treatment and preventive attitudes for emotional fatigue

When you have a busy and running routine, it’s always good to fit into your schedule some activities that allow you to relax, regardless of the level of exhaustion. The psychologist also states that quality of life implies seeking moments of rest and adds that, in the case of those who suffer from emotional fatigue, “activities that can stimulate feelings of pleasure and well-being are necessary”.

Next, check out some treatments and attitudes that can be used to relieve and prevent this type of exhaustion.

Organize your routine

According to Aline, “when planning daily activities, the individual can feel more tranquility when performing them and less feeling of anxiety”. In addition, the professional clarifies that, by organizing the routine, the person is able to see their limitations in a more concrete way and, thus, see what they need and can change in their habits. In fact, “establishing good habits is extremely important to combat mental fatigue”, says the specialist.

Practice physical activity

Great helper of health as a whole, the practice of physical exercises is also fundamental for the treatment and prevention of emotional fatigue. “When performing physical activity, there is the production of a hormone known as endorphin, responsible for providing a feeling of reward and well-being, thus increasing the feeling of pleasure, relaxation and physical and mental relief”, explains the psychologist.

improve your food

As well as physical activity, a balanced diet is allied in the relief of emotional fatigue and also in its prevention, since some nutrients work as stimulants for the central nervous system. The specialist clarifies that, in some cases, “the lack of some vitamins and amino acids in the body can corroborate with increased irritability, discouragement and physical fatigue”, which can aggravate a picture of mental exhaustion.

Practice sleep hygiene

Sleep hygiene refers to a set of practices that aim at a better quality of night rest, such as, for example, establishing sleep and waking times, turning off screens a while before bed, regulating the use of caffeine, etc. . “As much as in a situation of emotional fatigue, sleep is not so restorative, it is important to watch over nighttime habits in favor of the quality and quantity of this rest”, reveals Aline.

Prioritize self-care moments

According to the psychologist, self-care is important both as part of treatment and for the prevention of emotional fatigue. “It is necessary to let go of routine commitments, separate moments to perform pleasant activities and for relaxation”, says Aline, clarifying that this attitude does not only concern beauty care, but also “a time to relax, read , cook, write, listen to music, or do anything else that gives you satisfaction”.

Do psychological follow-up

When you begin to understand things around you and develop your self-knowledge, it becomes easier to relieve emotional fatigue, and that is exactly what therapeutic follow-up will help you with.

“Psychotherapy is necessary, since the individual will be able to reserve a moment for emotional self-care, where he will reflect on his anguish, worries, possible causes and ways to face and treat them”, says the specialist. In addition, Aline points out that this type of exhaustion, when left untreated, “can contribute to the development of anxiety and depression crises, for example”.

Spend leisure time with friends and family

As difficult as it is to have an action move when you are emotionally tired, this attitude is necessary. Aline explains that “healthy social interactions provide a moment of pleasant relaxation, where it is possible to disconnect from the responsibilities of personal and professional routine”. That’s why it’s important to make time for them in your schedule.

Learn to share tasks

The accumulation of activities and the pressure of daily responsibilities are the factors that most contribute to the emergence of emotional fatigue. For this reason, the psychologist points out that “if you are within your means at work or at home, learn to divide the tasks”.

In addition, Aline points out that many times “we assign countless things in our routine without realizing our limits and even trying to overcome fatigue, which is not fair to our body and mind”.

Therefore, invest in your leisure and rest time, create healthy habits, take care of yourself and seek professional help to assist you in the process of your quality of life. And be sure to check out these mental health tips that will convince you to prioritize it more in your routine.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.