When stress from negative or challenging life events occurs repeatedly without adequate recovery, you may find yourself feeling emotionally worn out and drained. This is known as emotional fatigue or exhaustion. Although emotional fatigue is most associated with workplace burnout, it can happen outside occupational contexts in:
- Anyone whose emotional labor consistently exceeds their capacity to restore
- Caregivers supporting ill or dependent family members
- Individuals processing prolonged grief, trauma, or stress
- People in chronic, conflict-heavy relationships
- Parents of young children or children with complex needs
Emotional fatigue falls between ordinary stress, which most people can bounce back from quickly, and clinical disorders such as major depression or anxiety disorders. If it is left unaddressed, it frequently progresses toward both.
Emotional fatigue can present itself as emotional, physical, and performance signs and symptoms.
Emotional symptoms include:
- Depression
- Anxiety
- Apathy
- Irritability
- Difficulty making decisions
- Feeling hopeless
- Feeling powerless or trapped
- Lack of focus or forgetfulness
- Lack of motivation
- Negative thinking
- Tearfulness
- Nervousness
Physical symptoms include:
- Persistent headaches or migraines
- Heart palpitations or chest tightness
- Fatigue
- Poor sleep
- An elevated susceptibility to illness
- Nausea or upset stomach
- Lack of appetite
- Sore muscles or muscle tension
Performance symptoms include:
- Performing work duties more slowly
- Difficulty completing daily tasks for responsibilities
- Failing to meet deadlines
- Isolation or avoidance
- Increased absences
- Lower workplace commitment
You can address emotional fatigue by identifying the stressors you can reduce or prevent. When you are unable to change a stressor because it is out of your control, it is important to focus on the here and now. Try to focus on the various neutral and positive events that are happening. Focusing on these types of events can give you a better perspective about what is happening around you, allowing you to shift your focus away from the stressors.
Your body can often interpret stress as a threat to your survival. When this occurs, your brain releases stress hormones throughout your body, which can contribute to your emotional fatigue. As you focus on neutral or positive events in your life, your brain learns that the threat is not as bleak as it may seem. The amount of stress hormones released decreases, causing you to feel more emotionally balanced.
Some other strategies that can help reduce emotional fatigue include:
- Practicing mindfulness to engage in the present moment
- Eliminating or minimizing the stressor when possible
- Identifying and challenging unhelpful thoughts and replacing them with balanced thoughts
- Eating a healthy, balanced diet
- Exercising
- Getting adequate sleep
When emotional fatigue is addressed early, it often clears considerably with the proper rest and load reduction.
If you are experiencing emotional fatigue, you can discuss your signs and symptoms with a mental health professional. They can help you sort through the causes and symptoms you’re experiencing to determine a plan that will help you regain a sense of well-being.
To learn more about our mental health services or to schedule a virtual appointment, call (718) 670-5316 to speak with our intake coordinator or call (718) 670-5562 to reach the clinic.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.