Mental Exhaustion: Symptoms, Signs, & Treatment

What Is Mental Exhaustion?

Mental exhaustion refers to feeling mentally depleted, often accompanied by apathy, pessimism, irritability, and emotional reactivity. Typically, mental fatigue stems from chronic stress and a lack of time to recharge. Individuals may struggle with productivity, concentration, and motivation, and some may lose interest in previously enjoyed activities.

Mental Exhaustion Vs. Stress

Stress is unavoidable, no matter how hard we try to prevent and distance ourselves from challenges. Stress is a natural reaction to dangerous, unexpected, or even positive events. Our bodies prepare our nervous system to fight or flee when encountering stressors via hormones and internal signals.

On the other hand, mental exhaustion is not an automatic reaction to stressors. Instead, fatigue is a result of stress. For example, experiencing ongoing difficulties can keep the body stuck in fight-or-flight mode, meaning we feel constantly on edge, restless, and anxious. Navigating these internal reactions without time for the nervous system to rest can be draining, ultimately leading to mental exhaustion.

Mental Exhaustion Vs. Physical Exhaustion

While they may sound similar, physical and mental exhaustion differ significantly. Physical exhaustion means feeling tired in your body, whether after exercising, losing sleep, or dealing with chronic pain. While you may feel physically depleted, your mind still functions. After getting rest, this tiredness typically reduces or goes away.

On the other hand, mental exhaustion contributes to cognitive issues, thus affecting various aspects of functioning. Mental fatigue can produce low moods, a lack of motivation, or even dread about life. In general, these symptoms influence mental capacities more so than physical exhaustion. However, overextending the body without proper rest, nutrition, and relaxation can undoubtedly result in mental burnout.¹

Mental Exhaustion Vs. Emotional Exhaustion

Someone can be both mentally and emotionally exhausted, but these experiences differ in a few ways. Mental exhaustion refers to impaired cognitive functioning and processing, while emotional exhaustion impacts emotional regulation. Symptoms of emotional exhaustion generally encompass emotional volatility, decreased empathy, and numbness.

Mental Exhaustion Symptoms

Mental exhaustion results in numerous symptoms, some of which may emerge gradually. Individuals may dismiss them as typical tiredness or ignore them completely. Other times, symptoms can develop quickly and impact functioning immediately. Ultimately, chronic mental fatigue can contribute to poor motivation, depressive symptoms, increased anxiety, and apathy.

Symptoms of mental exhaustion may include:

• Symptoms of depression
• Poor concentration
• Lack of motivation
• Apathy
• Irritability and frustration
• Feeling powerless
• Suicidal ideation
• Ongoing desires to “escape” reality
• Cynicism and pessimism
• Constant stress
• Symptoms of anxiety

Signs of Mental Exhaustion

The signs of being mentally drained vary from person to person, but many individuals exhibit tell-tale early warning behavioral or physical changes. Some may experience increased somatic symptoms, such as headaches or stomach upset. Others may appear more withdrawn or “zoned out” when interacting. Feeling mentally exhausted may also lead to substance use as an unhealthy coping skill.

Physical Signs

Outward physical signs of mental exhaustion can take many forms. In many cases, individuals may experience somatic symptoms of anxiety or stress, such as headaches, stomach upset, and body aches. Mental exhaustion can also lead to appetite changes, as some may emotionally eat as a coping mechanism or lose interest in eating.

Physical signs of mental exhaustion may include:

• Physical exhaustion
• 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

Similar to physical symptoms, feeling mentally drained can manifest as behavioral changes. Some individuals may appear more reactive to others, thus increasing conflict and relationship distress. They may also exhibit apathy toward their lives and work, leading to frequent mistakes or poor productivity.

Behavioral signs of mental exhaustion may include:²

• General disinterest in life: Maintaining excitement requires mental and emotional energy. Accessing these energy reserves can be difficult when at your mental capacity.
• More conflict with loved ones: Articulating thoughts and feelings with another person takes thoughtfulness, intention, and mental work. Navigating difficult conversations and socialization can seem impossible when coping with mental exhaustion.
• Intolerance toward others: Staying patient and understanding can drain mental energy, especially when already feeling depleted. Some individuals may appear more volatile toward others because they cannot find the energy to regulate their responses.
• Reduced productivity: The mental effort to prepare, stay organized, and complete tasks can feel much harder when mentally exhausted.
• Increased carelessness: Being attentive to details, meeting standards, and following instructions can be challenging with impaired cognitive abilities. People experiencing mental exhaustion may make frequent mistakes because they overlook important steps or directions.
• Zoning out: Paying attention to conversations and filtering important information can be overwhelming when feeling mentally exhausted. Some may zone out or dissociate because they lack the mental energy to remain present.
• Substance use: Some individuals may use substances to cope when they feel unable to navigate or escape a situation.
• Changes in eating habits: Those struggling with mental exhaustion may forget to eat due to missing hunger cues or emotionally eat to numb their symptoms.

Why Am I Mentally Exhausted?

What causes mental exhaustion depends on many factors, including the individual, their responsibilities, and their support network. For example, working or living in a high-stress environment can exacerbate or cause mental exhaustion. Furthermore, unhealthy coping or stress management skills can leave someone feeling drained and worn out.

Possible causes of mental exhaustion include:

• Lacking time or resources: Having little or no access to support when juggling multiple responsibilities can contribute to mental exhaustion.
• Life changes: Novelty and changes are a lot for the brain to process, which can contribute to feeling mentally drained. Unplanned or multiple changes are even more taxing.
• Financial distress: Finances are the currency of survival, and financial stress can trigger survival mode in the nervous system. Being in fight-or-flight for extended periods can be extremely draining and exhaust mental resources.
• Caregiving for a loved one: Caring for another person requires substantial energy. Sometimes, people can feel mentally depleted if they make decisions or care for another person without time to rest.
• Grieving a loss: Navigating grief and loss is a constant struggle that drains emotional, physical, and mental energy.
• Having pre-existing mental health conditions: Navigating a mental health condition often requires intentional cognitive effort. Over time, this challenge can contribute to mental exhaustion.
• Chronic stress: Feeling unable to escape life stressors can drain mental reserves quickly and lead to mental exhaustion.

Impacts of Mental Exhaustion

Mental exhaustion can feel all-consuming and inescapable. The brain controls every aspect of life, including physical, emotional, and relational health. Individuals experiencing mental exhaustion lack the necessary resources to sustain functioning, thus impacting their work productivity, ability to maintain relationships, and prioritize self-care. Meeting basic needs, like personal hygiene, eating, or exercising, can seem impossible.

Possible effects of mental exhaustion may include:

• Poor work performance: Decreased mental capacity can make paying attention to detail, meeting deadlines, executing projects properly, and producing satisfactory work that meets workplace expectations difficult.
• Relationship conflict: Healthy relationship maintenance requires effective communication, empathy, and emotional regulation. Meeting these needs can be challenging when individuals cannot stay mentally present.
• Worsening mental health symptoms: Mental exhaustion makes managing mental health conditions more challenging, as individuals lack the necessary energy to combat negative thoughts, self-doubt, or other internal issues.
• Struggling to care for yourself: Maintaining health through hygiene, eating, sleeping, and exercising can seem trivial or unimportant when mentally drained.
• Increased risk of physical injury/danger: Mental exhaustion can impact the ability to react to possible dangers, sometimes increasing the risk of injury.

How to Recover From Mental Exhaustion

Determining what to do when mentally exhausted can be daunting. You may feel overwhelmed by your situation and symptoms, leaving you hopeless about the future. However, early intervention is crucial, as these problems only worsen when left untreated. Start small by taking time for breaks and self-care, ensuring you stay physically, emotionally, and mentally supported. Additionally, practicing mindfulness, gratitude, and self-compassion are powerful when combating mental exhaustion.

Below are 14 tips for how to overcome mental exhaustion:

1. Identify Stressors

Consider the leading triggers that may contribute to your mental exhaustion. For example, track your emotions to develop insight into specific people or circumstances that increase stress. With more self-awareness, you can start learning strategies to cope with these challenges and prevent future overwhelm.

2. Focus On What You Can Control

Sometimes, you cannot remove the primary or main contributing stressors underlying mental fatigue. Instead of directing your energy to impossible feats, focus on areas you can influence. Wrestling with things outside your control will only worsen mental exhaustion and overwhelm.

3. Remove Certain Stressors

Try to cut out specific stressors when possible. For example, consider outsourcing laundry if you feel overwhelmed by the mountains of dirty clothes at home. Or, ensure you turn off work emails when you log off for the day. In other cases, ending triggering or toxic relationships can significantly improve mental exhaustion.

4. Plan Breaks

We all need time to rest and recharge. In most cases, taking breaks can boost productivity and overall well-being. Schedule rest periods throughout the day, especially if you work a high-stress job or juggle multiple daily responsibilities. Consider taking a day off, planning a mini vacation, or simply engaging in a pleasant activity to combat mental exhaustion.

5. Exercise Regularly

Exercise can improve mental health, even in small amounts. For instance, taking a short walk or completing household chores yields positive health benefits. Physical activity boosts endorphins and provides a sense of accomplishment, often helping reduce anxiety and low mood. Therefore, making regular exercise a consistent part of your routine may improve symptoms of mental fatigue.

6. Prioritize Sleep

Quality sleep is essential when learning how to combat mental fatigue. Optimize your sleeping arrangements by maintaining a bedtime routine, investing in high-quality linens, and avoiding excess distractions. Rest is crucial for well-being, so remember to practice healthy sleep hygiene.

7. Practice Ongoing Stress Management

The nervous system needs time to recalibrate from chronic fatigue. Therefore, stress management must be an ongoing effort to recover from mental exhaustion. Continue practicing relaxation techniques (even after you have recovered) to protect yourself from future anxiety and distress.

8. Ask for Help

Sometimes, mental fatigue stems from believing you are responsible for everything. You cannot do everything alone–everyone needs help at some point. The best thing you can do to address mental exhaustion is to seek support. Consider requesting help completing household chores, finishing projects, or taking notes at work. Lightening your load can free up valuable mental energy.

9. Consider External Changes

Sometimes, regulating internal reactions and emotions alone will not prevent mental exhaustion. Consider what external factors may contribute to chronic stress and make changes where necessary. For example, re-evaluate your schedule, change your environment, or address relationship challenges contributing to mental fatigue.

10. Practice Gratitude

Seeing life through a negative lens can make overcoming mental exhaustion feel impossible and inescapable. Practicing gratitude can help shift thinking patterns from pessimistic to positive. You can express appreciation toward others and your life by thanking loved ones for their support, journaling, or spending time in nature.

11. Take Care of Yourself

Tending to your basic needs is one of the most fundamentally important things you can do when healing from extreme mental fatigue. Eating nutritious food, showering, washing your sheets, and changing your clothes can feel monumental when mentally burned out. However, your physical, emotional, and mental health are related. Caring for one area will undoubtedly improve the others.

12. Set & Enforce Boundaries

Boundaries are the guide rails around our needs that help us prioritize and advocate for ourselves. Focus on setting healthy boundaries that support time for relaxation and rejuvenation.

For example, avoid bringing work home at the end of the day by responding to emails after hours. Additionally, let others know what you will and will not tolerate in your relationships. These changes can help keep you from draining your energy on things that do not align with your values.

13. Know When to Take a Break

Many people develop mental exhaustion and fatigue because they feel disconnected from their bodies. Pay attention to your reactions to stress, such as wandering attention, poor mental stamina, or hasty decision-making. Allow yourself a break to offer your brain space to recover and eventually return from mental exhaustion.

14. Learn to Say “No”

Struggling to tell people “no” or being afraid to disappoint them can keep you from setting the necessary boundaries to protect your well-being. However, learning to say no is pivotal when recovering from mental exhaustion. Only agree to favors or invites you can feasibly tolerate or want to attend to protect yourself from overwhelm.

Treatment for Mental Exhaustion

A mental health professional can help you determine how to treat mental exhaustion. Feeling mentally and physically exhausted can impact every aspect of your life, and individual efforts to heal may not always be enough. Therapy has many benefits and can assist you in addressing the stressors that worsen or trigger mental fatigue. In some cases, your symptoms may hint toward an underlying mental health condition that would improve with support.

Finding the right therapist is the first step in recovery. Many resources are available to help you locate a provider specializing in stress therapy, including online therapist directories or online therapy platforms. Consider seeking the support you deserve so you can work toward healing mental exhaustion.

Mental exhaustion treatment options may include:

• Cognitive behavioral therapy (CBT): CBT can help individuals reframe any self-limiting beliefs and fears keeping them from rebalancing their lives.
• Dialectical behavior therapy (DBT): DBT focuses on helping people sit with the discomfort that comes from change and setting boundaries.
• Acceptance and commitment therapy (ACT): ACT helps clients identify their values to make intentional changes.
• Mindfulness-based stress reduction therapy: MBSR focuses on bringing awareness to the present moment to notice and respond to stressors as they arise.