• Mental Health
    • Anxiety
      • What is Anxiety?
      • Types of Anxiety Disorders
      • Signs & Symptoms of Anxiety
      • Treatments for Anxiety
      • Anxiety Statistics
      • See More Anxiety Content
      • Find an Anxiety Specialist
    • Depression
      • What is Depression?
      • Types of Depression
      • Signs & Symptoms of Depression
      • Treatments for Depression
      • Depression Statistics
      • Find a Depression Specialist
    • Bipolar Disorder
      • What is Bipolar Disorder?
      • Bipolar I vs. Bipolar II
      • Signs & Symptoms of Bipolar Disorder
      • Bipolar Disorder Cycles
      • Treatments for Bipolar Disorder
      • Find a Bipolar Disorder Specialist
    • ADHD
      • What is ADHD?
      • ADHD Signs & Symptoms
      • ADHD & Depression
      • Find an ADHD Specialist
    • Addiction
      • What is Addiction?
      • What Are Behavioral Addictions?
      • Addiction vs Dependence
      • Addiction Myths vs Facts
      • Addiction Statistics
      • How to Help a Friend
      • Find an Addiction Specialist
    • Eating Disorders
      • Anorexia
      • Bulimia
    • Personality Disorders
      • Obsessive Compulsive Personality Disorder
        • OCD vs. OCPD
    • Trauma
      • Post-Traumatic Stress Disorder
        • PTSD & COVID-19
      • Childhood Trauma
    • Sexual Disorders
      • Gender Dysphoria
      • Anorgasmia
      • Female Sexual Arousal Disorder (FSAD)
      • Hypoactive Sexual Desire Disorder (HSDD)
      • Premature Ejaculation (PE)
      • Delayed Ejaculation
    • Schizophrenia
  • Therapy Techniques
    • Psychotherapy
    • Cognitive Behavioral Therapy (CBT)
      • CBT for Anxiety
      • CBT for Social Anxiety
      • CBT for Panic Disorder
      • CBT for Insomnia
      • CBT Online
    • Dialectical Behavior Therapy (DBT)
      • DBT for Teens
    • Acceptance and Commitment Therapy (ACT)
    • Eye Movement Desensitization and Reprocessing (EMDR)
      • EMDR for PTSD
      • EMDR for Anxiety
      • EMDR Online
    • Art Therapy
    • Applied Behavior Analysis (ABA)
    • Exposure and Response Prevention
    • Group Therapy
    • Hypnotherapy
    • Motivational Interviewing
    • Person Centered Therapy
    • Online Therapy
    • Rational Emotive Behavioral Therapy
    • Sex Therapy
  • Types of Therapists
    • Faith-Based & Christian Counselors
    • Life Coaching
    • Family Therapist
      • Child & Teen Counseling
    • Marriage & Couples Counselors
      • Premarital Counseling
    • Psychiatrist
      • Psychology vs. Psychiatry
    • Psychotherapist
    • Online Therapists
    • Grief Counselors
  • Starting Therapy FAQ
    • Does Therapy Work?
      • How to Find a Therapist
      • Helping a Friend or Loved One
    • How to Choose a Therapist
      • Finding a Black Therapist
      • Finding a Latinx Therapist
      • Finding an LGBTQ-Friendly Therapist
      • Finding a Therapist as a Young Adult
      • Finding an Online Therapist
    • Preparing for Your First Session
    • Types of Mental Health Professionals
    • Mental Health Insurance
      • HSAs for Therapy
      • Sliding Scale Therapy Fees
    • Mental Health in the Workplace
      • Asking for a Mental Health Day
      • Taking Time Off for Mental Health
    • Top Mental Health Organizations
      • Mental Health Resources Outside the U.S.
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Privacy Policy
    • Contact Us
    • Write for Us
    • Join the Directory
    • Careers
  • Therapist Directory
    • Find a Therapist
    • Join the Directory
    • Directory Login
  • Mental Health
    • Anxiety
      • What is Anxiety?
      • Types of Anxiety Disorders
      • Signs & Symptoms of Anxiety
      • Treatments for Anxiety
      • Anxiety Statistics
      • See More Anxiety Content
      • Find an Anxiety Specialist
    • Depression
      • What is Depression?
      • Types of Depression
      • Signs & Symptoms of Depression
      • Treatments for Depression
      • Depression Statistics
      • Find a Depression Specialist
    • Bipolar Disorder
      • What is Bipolar Disorder?
      • Bipolar I vs. Bipolar II
      • Signs & Symptoms of Bipolar Disorder
      • Bipolar Disorder Cycles
      • Treatments for Bipolar Disorder
      • Find a Bipolar Disorder Specialist
    • ADHD
      • What is ADHD?
      • ADHD Signs & Symptoms
      • ADHD & Depression
      • Find an ADHD Specialist
    • Addiction
      • What is Addiction?
      • What Are Behavioral Addictions?
      • Addiction vs Dependence
      • Addiction Myths vs Facts
      • Addiction Statistics
      • How to Help a Friend
      • Find an Addiction Specialist
    • Eating Disorders
      • Anorexia
      • Bulimia
    • Personality Disorders
      • Obsessive Compulsive Personality Disorder
        • OCD vs. OCPD
    • Trauma
      • Post-Traumatic Stress Disorder
        • PTSD & COVID-19
      • Childhood Trauma
    • Sexual Disorders
      • Gender Dysphoria
      • Anorgasmia
      • Female Sexual Arousal Disorder (FSAD)
      • Hypoactive Sexual Desire Disorder (HSDD)
      • Premature Ejaculation (PE)
      • Delayed Ejaculation
    • Schizophrenia
  • Therapy Techniques
    • Psychotherapy
    • Cognitive Behavioral Therapy (CBT)
      • CBT for Anxiety
      • CBT for Social Anxiety
      • CBT for Panic Disorder
      • CBT for Insomnia
      • CBT Online
    • Dialectical Behavior Therapy (DBT)
      • DBT for Teens
    • Acceptance and Commitment Therapy (ACT)
    • Eye Movement Desensitization and Reprocessing (EMDR)
      • EMDR for PTSD
      • EMDR for Anxiety
      • EMDR Online
    • Art Therapy
    • Applied Behavior Analysis (ABA)
    • Exposure and Response Prevention
    • Group Therapy
    • Hypnotherapy
    • Motivational Interviewing
    • Person Centered Therapy
    • Online Therapy
    • Rational Emotive Behavioral Therapy
    • Sex Therapy
  • Types of Therapists
    • Faith-Based & Christian Counselors
    • Life Coaching
    • Family Therapist
      • Child & Teen Counseling
    • Marriage & Couples Counselors
      • Premarital Counseling
    • Psychiatrist
      • Psychology vs. Psychiatry
    • Psychotherapist
    • Online Therapists
    • Grief Counselors
  • Starting Therapy FAQ
    • Does Therapy Work?
      • How to Find a Therapist
      • Helping a Friend or Loved One
    • How to Choose a Therapist
      • Finding a Black Therapist
      • Finding a Latinx Therapist
      • Finding an LGBTQ-Friendly Therapist
      • Finding a Therapist as a Young Adult
      • Finding an Online Therapist
    • Preparing for Your First Session
    • Types of Mental Health Professionals
    • Mental Health Insurance
      • HSAs for Therapy
      • Sliding Scale Therapy Fees
    • Mental Health in the Workplace
      • Asking for a Mental Health Day
      • Taking Time Off for Mental Health
    • Top Mental Health Organizations
      • Mental Health Resources Outside the U.S.
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Privacy Policy
    • Contact Us
    • Write for Us
    • Join the Directory
    • Careers
  • Therapist Directory
    • Find a Therapist
    • Join the Directory
    • Directory Login
Skip to content

Mental Exhaustion: Symptoms, Signs, & 9 Ways to Overcome

Published: January 4, 2022 Updated: July 19, 2022
Published: 01/04/2022 Updated: 07/19/2022
Headshot of Nicole Arzt, LMFT
Written by:

Nicole Arzt

LMFT
Headshot of Benjamin Troy, MD
Reviewed by:

Benjamin Troy

MD
  • What Is Mental Exhaustion?Definition
  • Mental Exhaustion Symptoms & SignsSymptoms
  • Why Am I Mentally Exhausted?Causes
  • Ways to Overcome Mental Exhaustion9 Tips
  • How Therapy Can HelpTherapy
  • Final Thoughts on Mental ExhaustionConclusion
  • Additional ResourcesResources
Headshot of Nicole Arzt, LMFT
Written by:

Nicole Arzt

LMFT
Headshot of Benjamin Troy, MD
Reviewed by:

Benjamin Troy

MD

Mental exhaustion can include both physical and emotional symptoms, including anger, sadness, and a sense of powerlessness. Furthermore, you may struggle with your work performance and overall productivity. Although mental exhaustion can certainly take a toll, you can learn how to effectively treat and overcome your symptoms.

BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $60 per week. Complete a brief questionnaire and get matched with the right therapist for you.

Choosing Therapy partners with leading mental health companies and is compensated for referrals by BetterHelp

Visit BetterHelp

What Is Mental Exhaustion?

Mental exhaustion (also known as burnout) can stem from long-term, chronic stress. It often coincides with feelings of helplessness and being trapped. You may feel like things will never change, at the same time recognizing that something has to. If you’re constantly overwhelmed with daily responsibilities, you may suffer from this condition. In some cases, it can be so debilitating that it makes basic tasks feel impossible. It’s important, however, to remind yourself that you can recover from burnout and exhaustion.

Mental Exhaustion vs. Stress

Everyone experiences stress, but stress itself is not the same as mental exhaustion. Some stress is acute, meaning it’s specific and time-oriented to a particular situation. Other stress is more chronic, meaning it’s prolonged and ongoing. Chronic stress can lead to mental exhaustion.1 Because it’s pervasive, its ramifications can significantly affect your physical and emotional health.

Mental Exhaustion vs. Physical Exhaustion

Although they are sometimes used interchangeably, mental and physical exhaustion are not the same. Physical exhaustion is the result of feeling physically tired. This can happen when you don’t get enough sleep or when you work beyond your physical capacity. The body may be tired, but the mind is typically alert. After getting enough rest, you feel better.

It’s important to note that chronic physical exhaustion can lead to mental exhaustion. Overextending the body without proper rest, nutrition, and relaxation can undoubtedly result in burnout symptoms. This may explain why many professional athletes experience mental exhaustion.2

Mental Exhaustion Symptoms & Signs

Mental exhaustion typically includes a combination of several symptoms. Some of these symptoms may emerge gradually as milder levels of mental fatigue. You might dismiss them for something else or ignore them completely. Others come on quickly and affect your well-being immediately.

Toxic stress is one of the leading culprits for mental exhaustion. Therefore, if you feel constantly overwhelmed and anxious by your day-to-day life, you are at a higher risk for developing these symptoms.

Emotional Signs

Emotional signs of being mentally exhausted may include:3

  • Increased depression
  • Constantly feeling stressed or anxious
  • Lack of motivation
  • Apathy
  • Irritability and frustration
  • Feeling powerless
  • Suicidal thoughts
  • Ongoing desires to “escape” reality
  • Cynicism and pessimism
  • Problems with concentration
  • Productivity issues and procrastination

Physical Signs

Physical signs of being mentally exhausted may include:

  • Feeling physically exhausted
  • Headaches
  • Gastrointestinal distress
  • Chronic pain
  • Insomnia or other sleep issues
  • Appetite changes
  • Feeling “heavy” in the body and moving slowly throughout the day
  • Other unexplained aches or pains

Behavioral Signs

Behavioral signs of being mentally exhausted may include:4

  • General disinterest in work or other obligations
  • More conflict with loved ones
  • Lack of concern for consequences due to missed obligations or poor performance
  • Intolerance towards co-workers or clients
  • Increased absenteeism at work
  • Increased carelessness or lack of personal responsibility

Why Am I Mentally Exhausted?

You might be mentally exhausted if you’re working or living in a high-stress environment. Being in a high-pressure job or school program can certainly contribute to this phenomenon. Furthermore, if you lack support, healthy coping skills, and proper stress management skills, you are at an increased risk of developing unwanted symptoms.

Common causes and circumstances that cause mental exhaustion include:

  • Lacking time or resources for self-care
  • Starting a new position
  • Financial distress
  • Caregiving for a loved one
  • Having a child
  • Grieving a loss
  • Having pre-existing symptoms of depression or anxiety
  • Feeling unsupported, burnt-out, or abused in your workplace
  • Experiencing other significant life changes (relocation, divorce, death of a loved one)

9 Ways to Overcome Mental Exhaustion

Mental exhaustion may feel draining and frustrating, but you can learn to manage your symptoms. Early prevention and treatment are crucial. The longer you ignore the problem, the worse the issues may become.

Nine effective ways to help manage and overcome mental exhaustion include:

1. Identify Stressors

Consider the leading triggers that may be contributing to your mental exhaustion. It might be helpful to track your emotions for a week to develop insight into specific people or circumstances that make you feel most stressed. Once you have more awareness, you can start developing strategies to cope with these challenges.

2. Focus On What You Can Control

Know that your personal efforts and decisions can affect your behavior.5 With this mindset, try to focus on what’s in your control. You may not be able to fix everything, but you can pay attention to your thoughts and responses.

3. Remove Certain Stressors

If possible, try to cut out some stressors entirely. For example, if you feel overwhelmed by laundry, consider outsourcing the service. Or, if you feel burdened by a specific administrative task, see if you can delegate it to another team member.

4. Plan Breaks

We all need time to rest and recharge, and taking breaks can help us be more productive. Build in time for breaks throughout your day. Every few months, aim to take a day off. If possible, prioritize taking a vacation when you can (though plan wisely to avoid the post-vacation blues).

5. Exercise Regularly

Physical activity can reduce stress symptoms. If you’re pressed for time, even taking a short walk or completing rigorous household chores yields positive health benefits. Aim to make regular exercise a consistent part of your routine.

6. Prioritize Sleep

Stress also tends to correlate with poor sleep. Try to optimize your sleeping arrangements by going to bed at the same time each night, investing in a high-quality mattress and set of sheets, and avoiding excess distractions before going to sleep.

7. Practice Ongoing Stress Management

To help reduce your stress levels, it’s beneficial to prioritize self-care on a regular basis. Mindfulness is an easy way to feel more present during your day. Consider taking a few deep breaths or meditating for a few minutes the next time you feel overwhelmed.

8. Ask for Help

Although it may feel embarrassing or challenging, learning to ask for support is an essential life skill. People who care about you want to help you. However, it’s your responsibility to identify what you need and reach out accordingly.

9. Consider External Changes

In some cases, you may need to reevaluate a situation altogether. This is especially true if you are in an unhealthy relationship or work in a toxic job. There are always different options, and it may be time to explore those alternatives right now.

How Therapy Can Help

Therapy can offer reassurance and appropriate tools for managing your mental exhaustion. Certain treatments like cognitive behavioral therapy (CBT), mindfulness-based stress reduction (MBSR), acceptance and commitment therapy (ACT), and dialectical behavior therapy (DBT) offer solutions for changing your thoughts and improving your coping responses. Speaking to a trusted professional can also help you feel supported and motivated during this vulnerable time.

Final Thoughts on Mental Exhaustion

If you are struggling with mental exhaustion, you’re not alone. Many people experience this issue at some point in their lives. However, you can learn how to manage and eventually overcome your symptoms. Practicing self-care, reaching out for help, and reflecting on what needs to change are the best steps for moving forward.

Additional Resources

Education is just the first step on our path to improved mental health and emotional wellness. To help our readers take the next step in their journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy may be compensated for referrals by the companies mentioned below.

BetterHelp (Online Therapy) – Get help before you experience full burnout. BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $60 per week. Complete a brief questionnaire and get matched with the right therapist for you. Get Started

Online-Therapy.com – Recharge yourself with a combination of therapy and yoga. The Online-Therapy.com standard plan includes a weekly 45 minute video session, unlimited text messaging between sessions, and self-guided activities like journaling. Recently, they added Yoga videos. Get Started

Headspace (Meditation App) – Headspace is the leading mindfulness and meditation app with over 70 million members. Headspace offers guidance and exercises for all skill levels, including beginners. Free Trial

Choosing Therapy’s Directory – Find an experienced therapist who has your welling in mind. You can search for a therapist by specialty, availability, insurance, and affordability. Therapist profiles and introductory videos provide insight into the therapist’s personality so you find the right fit. Find a therapist today.

Choosing Therapy partners with leading mental health companies and is compensated for referrals by BetterHelp, Online-Therapy.com, and Headspace

For Further Reading

If you’re mentally exhausted or know someone who is, here are additional resources:

  • American Psychiatric Association: Well-Being Resources
  • The Balance Careers: 10 Ways to Deal with Work Burnout
  • NPR: Burnout Isn’t Just Exhaustion: Here’s How To Deal
  • TedTalk: Talks for when you feel totally burned out
  • Mental Health America
  • National Alliance on Mental Health
  • MentalHealth.gov
5 sources

Choosing Therapy 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.

  • Koutsimani, P., Montgomery, A., Georganta, K. The Relationship Between Burnout, Depression, and Anxiety: A Systematic Review and Meta-Analysis (2019). Frontiers in Psychology. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6424886/.

  • Sitzler, B. Burnout in Athletes (2016). National Athletic Trainers’ Association. Retrieved from: https://www.nata.org/blog/beth-sitzler/burnout-athletes.

  • Depression: What is Burnout? (2020). Informed Health. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK279286/.

  • Signs of Burnout (2020). ADA Health. Retrieved from: https://ada.com/signs-of-burnout/.

  • What is Locus of Control? USMCU. Retrieved from: https://www.usmcu.edu/Portals/218/What%20is%20Locus%20of%20Control%20by%20James%20Neill.pdf.

Recent Articles

Emotional Exhaustion Symptoms, Causes & How to Recharge
Emotional Exhaustion: Symptoms, Causes & How to RechargeEmotional exhaustion happens when the culmination of life’s stressors leaves a person feeling overwhelmed. It can affect anyone, and more
';
FT_Physician_Burnout
Physician Burnout: Symptoms, Causes, & PreventionPhysician burnout is a state of mental and physical exhaustion caused by exposure to chronic stress, feelings of ineffectiveness, more
';
Nurse Burnout symptoms, Causes, and Prevention
Nurse Burnout: Symptoms, Causes, & PreventionNurses are at risk for burnout due to the physical, emotional, and mental demands of their jobs combined with more
';
FT_How_to_Prevent_Burnout
How to Prevent Burnout: 11 TipsThere are two schools of thought on how to avoid burnout: You can change how you are managing stress more
';
Burnout vs Depression: Understanding the Differences
Burnout vs Depression: Understanding the DifferencesWhile the features of burnout may mirror symptoms of depression, burnout is not a diagnosable, clinical condition like depression more
';
Social Worker Burnout: Signs, Causes & 15 Tips to Manage Self-care
Social Worker Burnout: Signs, Causes & 15 Tips to Manage Self-careSigns of burnout in social work include mental, physical, and emotional exhaustion, a loss of meaning and purpose, increased more
';
Headshot of Nicole Arzt, LMFT
Written by:

Nicole Arzt

LMFT
Headshot of Benjamin Troy, MD
Reviewed by:

Benjamin Troy

MD
  • What Is Mental Exhaustion?Definition
  • Mental Exhaustion Symptoms & SignsSymptoms
  • Why Am I Mentally Exhausted?Causes
  • Ways to Overcome Mental Exhaustion9 Tips
  • How Therapy Can HelpTherapy
  • Final Thoughts on Mental ExhaustionConclusion
  • Additional ResourcesResources
If you are in need of immediate medical help:
Medical
Emergency
911
Suicide Hotline
800-273-8255
See more Crisis Hotlines
  • About Us
  • Contact Us
  • Write for Us
  • Careers
  • Editorial Policy
  • Advertising Policy
  • Privacy Policy
  • Terms of Service
  • No Surprises Act
For immediate help call:
Medical Emergency:
911
Suicide Hotline:
800-273-8255
See more Crisis Hotlines
Crisis Hotlines here
For immediate help call:
Medical Emergency:
911
Suicide Hotline:
800-273-8255
See more Crisis Hotlines
here
logo
This site complies with the HONcode standard for trustworthy health information:
verify here.
This website is certified by Health On the Net Foundation. Click to verify.
Choosing Therapy Logo
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies. However, you may visit Cookie Settings to provide controlled consent. Cookie settings ACCEPT
Privacy & Cookies Policy

Privacy Overview

We use cookies to facilitate website functionality. Also, we use third-party cookies to track your website behavior and target advertising. These cookies are stored in your browser only with your consent, and you have the choice of opting out.
Necessary
Always Enabled

Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

Non Necessary

Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.

Save & Accept