Emotional exhaustion

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Emotional exhaustion
Slepko Sophie ПСа-13

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What is emotional exhaustion?
Emotional exhaustion is a state of
feeling emotionally worn-out and
drained as a result of accumulated
stress from your life. Emotional
exhaustion is one of the signs of
burnout.
People experiencing emotional
exhaustion often feel like they have lost
control or power over what happens in
their life. They may feel “trapped” in a
situation.
Anyone experiencing a long-term stress
can become emotionally exhausted and
overwhelmed. In difficult times,
emotional exhaustion can sneak up on
you, but it’s never too late to get help.

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What are the symptoms?
The symptoms of emotional
exhaustion can be both emotional
and physical. Everyone experiences
it differently, but generally
symptoms include:
Lack of motivation
Trouble sleeping
Irritability
Apathy
Headaches
Sense of dread
Change in appetite
Physical fatigue
Absentmindedness
Difficulty concentrating

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What causes emotional exhaustion?
Experiencing some daily stress and anxiety is normal, but over time,
chronic stress can take a toll on the body. Emotional exhaustion is
caused by a long period of constant life stress.
What triggers emotional exhaustion differs from person to person.
What might be stressful for one can be completely manageable to
another.
Some more common triggers of emotional exhaustion include:
High-pressure jobs, such as medical workers, police officers and teachers.
Intense schooling, such as medical school
Working long hours or working at a job you hate
Raising children
Financial stress or poverty
Death of a family member or a close friend
Living with chronic illness or injury

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How to treat emotional exhaustion?
You can make certain lifestyle
changes to help alleviate symptoms of
emotional exhaustion. These
techniques won’t be easy to carry out
at first, but they will 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:

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1. 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
changing jobs. 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.

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2. Eat healthy
Eating healthy means choosing a
balanced diet rich in fruit,
vegetables and whole grains,
while avoiding sugary snacks
and fried foods.
We’re told to eat healthy all the
time, but it can make a huge
difference when you’re stressed.
Not only it will help you get the
vitamins and minerals you need,
but it will also improve
digestion, sleep and energy
levels, which can have a positive
effect on your emotional state

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3. Exercise
Any sort of physical
activity raises
serotonin levels,
which, in order, can
improve your
emotional state.
Exercise also helps
take your mind off
your problems. Try to
exercise at least for 30
minutes per day, even
if it’s just a long walk

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4. Limit alcohol
Alcohol may temporarily
boost your mood, but the
feeling will quickly wear off,
leaving you more anxious
and depressed than before.
Alcohol also interferes with
your sleep. It’s also bad for
your liver.

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5. Get enough sleep
Sleep is important for mental
health. It’s even more
effective if you have a
consistent sleep schedule.
Aim for eight to nine hours of
sleep every night. Developing
a routine at bedtime can help
you relax and ensure better
quality sleep. Limiting
caffeine can also have a
positive impact on your sleep
schedule.

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6. Practice mindfulness
Mindfulness is a term you probably hear
a lot, but mindfulness techniques are
much more than just a fancy trend.
They’re scientifically recognized to reduce
stress and anxiety and can be the key to
balancing your emotions.
There are many ways to practice
mindfulness, such as meditation, yoga,
going for a walk, especially in nature or
keeping a journal to write down your
feelings and thoughts
Researchers recently even
found evidence that a single session of
mindfulness meditation can help reverse
the effects of stress on the body.

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7. 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

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8. 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.

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9. 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

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10. Talk to your family doctor
In some cases, your primary care
provider may suggest medications to
help manage your symptoms.
Antidepressants, 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 shortterm basis to lower the risk of
dependency or addiction.

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What’s the outlook for emotional
exhaustion?
The stress responsible for emotional exhaustion puts you at risk for a total burnout.
Over time, it can lead to health problems. Chronic stress can affect your immune
system, heart, metabolism, and overall well-being. Emotional exhaustion puts you at
risk of:
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 the stressful event. If emotional exhaustion is being caused by your
job, for example, it may be time to consider changing jobs.
If you’re unable to eliminate the stressor, take advantage of resources available to
cope. Talk to your primary care provider or a mental health professional about ways
to manage stress and anxiety.

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Thanks for your attention