Skip to content
  • Mental Health Issues
    • Anxiety
    • ADHD
    • Bipolar Disorder
    • Depression
    • Grief
    • Narcissism
    • OCD
    • Personality Disorders
    • PTSD
  • Relationships
    • Dating
    • Marriage
    • Sex & Intimacy
    • Infidelity
    • Relationships 101
    • Best Online Couples Counseling Services
  • Wellness
    • Anger
    • Burnout
    • Stress
    • Sleep
    • Meditation
    • Mindfulness
    • Yoga
  • Therapy
    • Starting Therapy
    • Types of Therapy
    • Best Online Therapy Providers
    • Online Therapy Reviews & Guides
  • Medication
    • Anxiety Medication
    • Depression Medication
    • ADHD Medication
    • Best Online Psychiatrist Options
  • Reviews
    • Best Online Therapy
    • Best Online Therapy with Insurance
    • Best Online Therapy for Teens
    • Best Online Therapy for Anxiety
    • Best Online Therapy for Depression
    • Best Online ADHD Treatments
    • Best Online Psychiatry
    • Best Mental Health Apps
    • All Reviews
  • Therapy Worksheets
    • Anxiety Worksheets
    • Depression Worksheets
    • Relationship Worksheets
    • CBT Worksheets
    • Therapy Worksheets for Kids
    • Therapy Worksheets for Teens
    • All Therapy Worksheets
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Find a Local Therapist
    • Join Our Free Directory

Join our Newsletter

Get helpful tips and the latest information

Choosing Therapy on Facebook
Choosing Therapy on Instagram
Choosing Therapy on Twitter
Choosing Therapy on Linkedin
Choosing Therapy on Pinterest
Choosing Therapy on Tiktok
Choosing Therapy on Youtube
ChoosingTherapy.com Logo

Newsletter

Search Icon
  • Mental Health Issues
    • Anxiety
    • ADHD
    • Bipolar Disorder
    • Depression
    • Grief
    • Narcissism
    • OCD
    • Personality Disorders
    • PTSD
  • Relationships
    • Dating
    • Marriage
    • Sex & Intimacy
    • Infidelity
    • Relationships 101
    • Best Online Couples Counseling Services
  • Wellness
    • Anger
    • Burnout
    • Stress
    • Sleep
    • Meditation
    • Mindfulness
    • Yoga
  • Therapy
    • Starting Therapy
    • Types of Therapy
    • Best Online Therapy Providers
    • Online Therapy Reviews & Guides
  • Medication
    • Anxiety Medication
    • Depression Medication
    • ADHD Medication
    • Best Online Psychiatrist Options
  • Reviews
    • Best Online Therapy
    • Best Online Therapy with Insurance
    • Best Online Therapy for Teens
    • Best Online Therapy for Anxiety
    • Best Online Therapy for Depression
    • Best Online ADHD Treatments
    • Best Online Psychiatry
    • Best Mental Health Apps
    • All Reviews
  • Therapy Worksheets
    • Anxiety Worksheets
    • Depression Worksheets
    • Relationship Worksheets
    • CBT Worksheets
    • Therapy Worksheets for Kids
    • Therapy Worksheets for Teens
    • All Therapy Worksheets
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Find a Local Therapist
    • Join Our Free Directory
  • Understanding Emotional DrainUnderstanding Emotional Drain
  • Tips to Recover Your Emotional EnergyTips to Recover Your Emotional Energy
  • Tips 1-2Tips 1-2
  • Tips 3-6Tips 3-6
  • Tips 7-10Tips 7-10
  • Tips 11-13Tips 11-13
  • Tips 14-17Tips 14-17
  • In My ExperienceIn My Experience
  • InfographicsInfographics
  • Additional ResourcesAdditional Resources
Burnout Articles Burnout Burnout Recovery Work Burnout Preventing Burnout

17 Tips to Recover From Feeling Emotionally Drained

Headshot Davina Tiwari MSW RSW CSFT

Author: Davina Tiwari, MSW, RSW, CSFT

Headshot Davina Tiwari MSW RSW CSFT

Davina Tiwari MSW, RSW, CSFT

Davina provides compassionate virtual counseling in Ontario. Specializing in anxiety, depression, and disability support, she offers tailored solutions for emotional well-being.

See My Bio Editorial Policy
Headshot of Benjamin Troy, MD

Medical Reviewer: Benjamin Troy, MD Licensed medical reviewer

Headshot of Benjamin Troy, MD

Benjamin Troy MD

Dr. Benjamin Troy is a child and adolescent psychiatrist with more than 10 years. Dr. Troy has significant experience in treating depression, bipolar disorder, schizophrenia, OCD, anxiety, PTSD, ADHD, and ASD.

See My Bio Editorial Policy
Published: February 1, 2024
  • Understanding Emotional DrainUnderstanding Emotional Drain
  • Tips to Recover Your Emotional EnergyTips to Recover Your Emotional Energy
  • Tips 1-2Tips 1-2
  • Tips 3-6Tips 3-6
  • Tips 7-10Tips 7-10
  • Tips 11-13Tips 11-13
  • Tips 14-17Tips 14-17
  • In My ExperienceIn My Experience
  • InfographicsInfographics
  • Additional ResourcesAdditional Resources

Individuals may feel emotionally drained when overwhelmed by the various demands in their daily lives. Dealing with responsibilities and obligations that exceed personal resources, the ability to cope, and energy can leave people worn out and depleted.1 While dealing with these challenges is difficult, you can recover from feeling emotionally drained by staying physically active, maintaining a healthy diet, and seeking professional help.

ADVERTISEMENT

Therapy to Reduce Stress & Avoid Burnout

A therapist can help you process thoughts and feelings, understand motivations, and develop healthy coping skills. BetterHelp has over 30,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $65 per week and is FSA/HSA eligible by most providers. Take a free online assessment and get matched with the right therapist for you.

Free Assessment

What Does It Mean to Feel Emotionally Drained?

Feeling emotionally drained or exhausted can leave individuals worn out. While these experiences do not always warrant a mental health diagnosis, they can impact marital and other relationships, family life, finances, and health.2,3 Individuals may struggle with low engagement in work/life activities and physical symptoms like fatigue, headaches, muscle aches, and reduced appetite.

Signs of feeling emotionally drained may include: 2,3

  • Feeling negative, hopeless, or helpless about your situation
  • Feeling unable to resolve your issues
  • Mental exhaustion and low energy levels
  • Reduced work performance, including absenteeism and poorer results
  • Impaired functioning in other important areas of life and general feelings of inefficacy
  • Low motivation and concentration
  • Increased emotional reactivity
  • Irritability, frustration, anger, anxiety, and stress
  • Apathy

17 Tips to Recover From Feeling Emotionally Drained

Recovering from emotional exhaustion is possible by understanding your difficulties, developing better coping skills, employing stress management techniques, and modifying how you perceive your situation. These changes can help you achieve success and combat emotional overwhelm.

Here are 17 tips to help you recover from feeling emotionally drained:1,3

1. Build Awareness Around Your Emotional Exhaustion

If your emotional energy is low, the first step toward change is building awareness of your symptoms. In doing so, you can feel ready to explore and enact solutions. Consider sitting down and examining what stressors leave you feeling emotionally drained. Make a mental note or inventory of these challenges and plan to address them.

2. Reach Out to Your Social Network for Support

Your family and friends are your support system. Draw on them for a fun distraction, a deep discussion, or quality time together. Give them a call, send them a message, or set up a date/time for you to connect. Knowing you have someone to encourage you and your efforts toward positive change can significantly improve your outlook on life.

3. Get Enough Sleep & Rest

Feeling emotionally drained and unable to cope with life stress may indicate the need for more relaxation. Try to get a minimum of eight hours of sleep per night if you can. Take your permitted breaks at work, end your shift at a designated time, and decompress afterward. Everyone needs rest, especially when recovering from stress and emotional overwhelm.

4. Get Sufficient Exercise & Nutrition

Exercise and mental health are connected, and fostering the mind-body connection is important when feeling emotionally drained. Additionally, eating a healthy diet can provide an energy boost when your resources are low. Prioritize regular physical activity and a diet rich in complex carbohydrates, healthy fats, and protein.

5. Use Relaxation Techniques

Practice deep breathing, progressive muscle relaxation, meditation, yoga, journaling, and any other relaxation methods that help you feel calm, especially when emotions are heightened due to stress and fatigue. These strategies can help reprogram your stress response, relax your body, and promote emotional regulation.

ADVERTISEMENT

Lower Your Stress & Avoid Burnout

Therapy can help. BetterHelp has over 30,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $65 per week and is FSA/HSA eligible by most providers. Take a free online assessment and get matched with the right therapist for you.

Free Assessment

6. Focus on the Present

Alongside relaxation strategies, staying in the moment will help when feeling overwhelmed by anticipated stressors. Focus on what you can do now to fix your situation instead of what may happen in the future. Your stress will pass with time and is not a constant fixture in your life.

7. Practice Gratitude

You can shift your perspective from one of despair to one of hope when you consider the positive things in life. Examine your health, social, financial, family, and spiritual lives. Appreciate the joy you find in these aspects, and lean into this gratitude when feeling emotionally drained.

8. Focus on What You Can Control

You may feel powerless when feeling emotionally drained, especially if you have no control over your situation. However, focus on how you can use available resources and time to improve your symptoms. Trying to change something outside your control only exacerbates stress. Devote your emotional energy to something you know can prove successful in the long run.

9. Adopt a Neutral Perspective

Sometimes, we inflate the severity of a problem when we feel overwhelmed. Considering the situation from a more neutral standpoint may help you feel less stressed and more capable of addressing the issue effectively.

10. Remember Your Strengths

We tend to forget what we are capable of when suffering from sheer exhaustion. Take a moment to think about your skills, abilities, positive qualities, and strengths. You might be surprised by your ability to overcome obstacles.

11. Use Positive Self-Talk

Consider how far you’ve come in your recovery from emotional exhaustion. Look back on your successes and praise yourself for these efforts. Doing so may help redirect your attention toward overcoming your obstacles rather than feeling overcome by them.

12. Limit Substance Use

People may turn to substances to cope when feeling emotionally drained. However, this will make them feel worse and less able to handle their issues. Limit substance use as much as possible to remain clear-minded and focused on addressing your concerns.

13. Delegate Tasks Where Possible & Ask for Help

Determine what responsibilities you can delegate to reduce stress. Ask a trusted loved one if they can help by taking on laundry, doing the dishes, grocery shopping, or babysitting. Getting support can help reduce overwhelm and allow time for rest.

14. Implement Assertiveness & Conflict Resolution Skills

Setting boundaries with others who may contribute to emotional strain is essential. Learn to say “no” to whatever makes you uncomfortable or clashes with your values. Use effective conflict resolution by objectively focusing on the issue, avoiding criticism and defensiveness, taking responsibility when appropriate, and working collaboratively toward solving the problem.

15. Build in More Time for Hobbies & Leisure Activities

Prioritize activities that renew and rejuvenate you. Having positive outlets for creativity and self-expression will help reduce emotional and physical exhaustion, enabling you to handle stressors more easily. Consider exploring the arts, joining a hobby club, attending a local class, or reading. Any activity that brings you joy is a positive addition to your routine.

16. Talk to Your Doctor About Your Concerns

Let your doctor know about your experience when feeling emotionally drained. You may need time off from work to recover, and your doctor can fill out a medical form to support your request. They can also provide insight into coping strategies and techniques to improve your overall physical health.

17. Seek out Support From a Mental Health Professional

Having a safe space to talk about your concerns and learn coping skills is important for getting back on track in your life. Contacting a therapist when you first recognize signs of burnout can also help you avoid mild or high-functioning depression. You can use an online therapist directory to locate a provider specializing in stress therapy.

In My Experience

Headshot Davina Tiwari MSW RSW CSFT Davina Tiwari, MSW, RSW, CSFT
“While it may feel impossible to recover from being emotionally drained, it is important to recognize that you have the tools and skills available to you to help you get back control over your life as you navigate the world around you. If you need reminders from time to time, feel free to glance at the list of coping tips in this article for a quick refresher.”

Feeling Emotionally Drained Infographics

How to Recover From Feeling Emotionally Drained How to Recover From Feeling Emotionally Drained

Additional Resources

To help our readers take the next step in their mental health journey, ChoosingTherapy.com has partnered with leaders in mental health and wellness. ChoosingTherapy.com is compensated for marketing by the companies included below.

Learn Mindfulness, Meditation, & Relaxation Techniques

Mindfulness.com – Change your life by practicing mindfulness. In a few minutes a day, you can start developing mindfulness and meditation skills. Free Trial

Talk Therapy 

BetterHelp Get support and guidance from a licensed therapist. BetterHelp has over 20,000 therapists who provide convenient and affordable online therapy. BetterHelp starts at $65 per week and is FSA/HSA eligible by most providers. Complete a brief questionnaire and get matched with the right therapist for you. Get Started

Stress & Burnout Newsletter

A free newsletter from the experts at ChoosingTherapy.com for those interested in reducing stress and preventing burnout. Get helpful tips and the latest information. Sign-Up

ChoosingTherapy.com Directory 

Find local therapists that offer online and in-person therapy. Search for therapists by specialty, experience, insurance, and location. Find a therapist near you.

SPONSORED
Online Stress Test

Online Stress Test

A few questions from Talkiatry can help you understand your symptoms and give you a recommendation for what to do next.

Take Test
Best Online Therapy Services of 2025: Our Firsthand Experiences & Recommendations

Best Online Therapy Services

There are a number of factors to consider when trying to determine which online therapy platform is going to be the best fit for you. It’s important to be mindful of what each platform costs, the services they provide you with, their providers’ training and level of expertise, and several other important criteria.

Read more

Stress and Burnout Newsletter

A free newsletter for those impacted by stress and burnout. Get helpful tips and the latest information.

Sources Update History

ChoosingTherapy.com strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Klusmann, U., et al (2021). Is emotional exhaustion only the result of work experiences? A diary study on daily hassles and uplifts in different life domains. Anxiety, Stress, and Coping, 34(2), 173-190.  https://doi.org/10.1080/10615806.2020.1845430

  • American Psychiatric Association. (January, 2017). Diagnostic and Statistical Manual of Mental Disorders (DSM-5). 5th Edition.

  • Canadian Psychological Association. (July, 2021). “Psychology Works” Fact Sheet: Workplace Burnout. Retrieved from: https://cpa.ca/psychology-works-fact-sheet-workplace-burnout/

  • Mayo Clinic Staff. (July, 2020). Emotional Exhaustion During Times of Unrest. Retrieved from: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/emotional-exhaustion-during-times-of-unrest 

Show more Click here to open the article sources container.

We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

February 1, 2024
Author: No Change
Reviewer: No Change
Primary Changes: Edited for readability and clarity. Reviewed and added relevant resources.
January 25, 2024
Author: Davina Tiwari, MSW, RSW, CSFT
Reviewer: Benjamin Troy, MD
Show more Click here to open the article update history container.

Your Voice Matters

Can't find what you're looking for?

Request an article! Tell ChoosingTherapy.com’s editorial team what questions you have about mental health, emotional wellness, relationships, and parenting. Our licensed therapists are just waiting to cover new topics you care about!

Request an Article

Leave your feedback for our editors.

Share your feedback on this article with our editors. If there’s something we missed or something we could improve on, we’d love to hear it.

Our writers and editors love compliments, too. :)

Leave Feedback
ChoosingTherapy.com Logo White
  • About Us
  • Contact Us
  • Write for Us
  • Careers
  • Editorial Policy
  • Advertising Policy
  • Privacy Policy
  • Terms of Service

FOR IMMEDIATE HELP CALL:

Medical Emergency: 911

Suicide Hotline: 988

View More Crisis Hotlines
Choosing Therapy on Facebook
Choosing Therapy on Instagram
Choosing Therapy on X
Choosing Therapy on Linkedin
Choosing Therapy on Pinterest
Choosing Therapy on Tiktok
Choosing Therapy on Youtube

© 2025 Choosing Therapy, Inc. All rights reserved.

X