Emotional Exhaustion: Symptoms, Causes & How to Recharge

Symptoms of Emotional Exhaustion

Emotional exhaustion may present itself in a variety of ways, affecting someone’s emotional and physical health, as well as their professional engagements. For some, emotional exhaustion results in increased irritability. For others, they may experience disrupted sleep patterns, despite extreme fatigue. Those with emotional exhaustion may find themselves feeling increasingly negative about their work, resulting in decreased performance and an overall dissatisfaction with life.³

Emotional symptoms of emotional exhaustion may include:

• Apathy or emotional numbness toward things that previously were intriguing or exciting
• Depression
• Irritability or emotional lability
• Tearfulness or crying more easily than usual
• Feeling short-tempered or “at your wit’s end”
• Feeling anxious or consumed by worry
• Lack of motivation

Physical symptoms of emotional exhaustion may include:

• The presence of chronic pain
• Persistent headaches
• Muscular tension or muscle soreness
• Changes in appetite
• Physical fatigue
• Stomach or digestive issues

Performance problems associated with emotional exhaustion may include:

• Decreased productivity
• Inability to complete a task or jumping from item to item, lacking focus
• Decreased motivation or drive to perform
• Feeling like work tasks are pointless or that they “just don’t matter”
• Difficulty engaging with coworkers
• Lack of follow-through on ideas or projects

Why Am I Emotionally Exhausted?

Emotional exhaustion can be incited by an abundance of changes or difficulty managing multiple disturbances at once in one’s life.⁴ An abrupt traumatic event, health conditions, or death of a loved one are only a few examples of precursors to this condition. These occurrences can result in someone feeling that they cannot handle all of life’s demands.

Triggers of emotional exhaustion include:

• Moving or being between homes
• Poor work life balance
• Demanding job expectations
• Being promoted
• Giving birth or changes in family situations resulting in parental burnout
• Caring for a loved one resulting in caregiver burnout
• Being diagnosed with a chronic illness or having a loved one diagnosed
• Grieving the loss of a loved one or a pet
• Frequent disruptions in the workplace
• Shifts in one’s support system
• Changing family dynamics
• Aging or ailing parents
• Financial stressors

Careers That May Be More Emotionally Exhausting

By nature, the American work culture can easily lead to emotional exhaustion. However, certain careers are shown to have a higher likelihood of causing extreme stress for employees. Those who work in the healthcare, mental health fields, and other caring professions are particularly susceptible to developing emotional exhaustion.⁶ This is due to the fact that these positions demand an abundance of both physical and emotional investments.

Risks of Unaddressed Emotional Exhaustion

If emotional exhaustion is prolonged or goes untreated, more severe and profound mental health and relational issues can arise. Holding off on treatment can lead you down a path of further emotional turmoil and physical ailments.

These are a few complications that can develop because of emotional exhaustion:

• Anxiety
• Depression
• Susceptibility to infections
• Heart problems
• Autoimmune disease
• Weight gain/loss

8 Ways to Recharge From Emotional Exhaustion

Even when you don’t feel motivated to do so, recharging from emotional exhaustion comes from slowing down and connecting with yourself and others. Taking time for self-care, learning healthy stress management methods, and engaging with loved ones can all work together to combat the symptoms of emotional exhaustion.

If you’re struggling with emotional exhaustion, here are eight coping methods you may benefit from:

1. Do a Stress Inventory

Sometimes when we feel stressed, we cannot articulate or figure out why. Take the time to make a bulleted list of the causes of stress in your life. Categorize them into personal, relational, professional, medical, and miscellaneous groups. Rather than allowing what’s bothering you to occupy space in your brain, externalizing your thoughts can help you formulate a helpful plan to combat the negativity.

2. Connect With Friends and Family

Feeling emotionally exhausted can make us self-isolate, leaving us feeling even more depressed and miserable. Make an effort to spend time with family and friends, even if only for a short period of time. Allow yourself to share what’s bothering you; be vulnerable with trusted loved ones and permit them to offer advice and solace in your time of need.

3. Focus on Better Sleeping Habits

Though counterintuitive, emotional exhaustion can greatly impact your sleep routines. Focus on improving your schedule by going to bed and waking up at the same time every day. Remove technology from your sleeping space, so you’re not tempted to mindlessly scroll late into the evening. Keeping a pen and paper on your nightstand is a great alternative to a cellphone or other device.

4. Speak With a Therapist

Knowing that you have access to someone with whom you can speak openly, without risk of judgment, can be incredibly useful when mitigating emotional exhaustion. The act of sharing your inner thoughts can help you identify what’s really bothering you and address stressors accordingly. Additionally, a therapist will be able to offer unbiased advice and guidance as you work through difficulties. If you’re ready to get professional help, an online therapist directory can be a simple way to find the best fit for you.

5. Move Your Body

Stress and emotional exhaustion thrive in a sedentary body. Finding ways to move your body everyday can help you expedite the natural cycle of stress. Try taking walks, signing up for a yoga class, going for a jog, or even running a series of errands. Studies show that being outside and active naturally calms our nervous systems; bonus points for nature-related activities!

6. Consider Joining a Group

Chances are that others are experiencing the same feelings of emotional exhaustion as you are. Join a professional or support group with individuals who you share experiences with. In these settings, you can talk about your own personal struggles and learn from your peers.

7. Learn How to Rest

Rest can be active and passive; we need both in order to feel fully integrated. In modern society, many become accustomed to overscheduling and intense stress. Because of this, taking the time to sit down and relax can be difficult. If this sounds like you, begin incorporating restful activities into your day little by little. These can include five minutes of meditation before starting your day, a 20-minute pause after lunch, or finishing a crossword puzzle before bed. Resting can and should become a frequent practice, even if you feel “too busy” to do it.

8. Use Data To Solidify Next Steps

Normalize the fact that you are human and can experience stress as much as anyone else. Many people are quick to dismiss their own stress as unfounded or invalid, because they feel their lives are too “good” or “blessed” to complain. No matter what a person’s background is, emotional exhaustion can affect anyone. Start addressing your symptoms by consulting the Life Change Index Scale. Using this assessment can help you gain a better understanding of what is causing your burnout, so you can move forward.

Final Thoughts

At times, emotional exhaustion can seem impossible to overcome. But, there are many ways to cope and start feeling like yourself again. By taking small steps to recognize and remove stressors in your life, you can start on your healing journey. There is always hope for a brighter and more fulfilling future.