We all experience some kind of stress every day and that is 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 minimise 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 are 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 nice hot bath 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, we get new perceptions.
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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 excessive consumption, these substances often have a detrimental effect. Reducing alcohol and coffee intake can reduce 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 is 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’re grateful for can also help you realize the good things that surround you.
6. Do some reflection.
Take some time at the end of the day or week to reflect on how you have been.
Look at what is causing you stress and evaluate their level of importance. Frequently, what is causing us stress is not essential – but we fail to realize it because we’re overwhelmed by emotions.
My personal favourite way to do reflection is through journaling. 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 fall into paralyzing stress that gets in the way of us accomplishing other goals which we could have otherwise attained.
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 are a 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 will be honest with you and will 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 get support and, in some cases, solutions to things that will be bothering me.
It is Okay to Look for Help
When you have tried these and other ways to manage stress, and you’re not having much success, or you realize that your levels of stress 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 are going through. They will give you the tools you need or point you in the right direction so that you get the support you need.
Each person is different, so seeking help 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 what is the root cause of stress.
Photo by Nicola Barts
