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Aug 9, 2024 · Traditional thought-stopping techniques suppress unwanted mental interruptions, while recent approaches offer ways to manage them. [NEW!] Get Emotional Intelligence X©, a science-based program to deliver an 8-session EI training under your own brand.
- Overview
- Check in on your physical needs
- Reevaluate your approach
- Studying smarter, not harder
- Stay on top of stress
- Take steps to keep it from happening
- Know when to get help
- The bottom line
Mentally exhausted, burned out, brain fried — whatever you want to call it, it happens to all of us at some point. It tends to sneak up on you after periods of stress or heavy thinking.
You probably don’t have any trouble recognizing when you’re physically exhausted. Your limbs might feel heavy, your eyes droopy, your energy zapped. But knowing when you’re mentally exhausted can be trickier.
“It’s easy to get so busy juggling everything you have on your plates that you fail to recognize when you’re headed toward mental exhaustion or burnout,” says Megan MacCutcheon, LPC.
How can you tell if you’re dealing with mental fatigue? MacCutcheon advises watching for:
•feeling overwhelmed or run down
•feeling out of touch with your feelings and emotions
Don’t skimp on sleep
Sleep may take a backseat to everything else when you’re under a lot of stress. But your body needs sleep even more than usual when you have a lot going on. Cutting back on sleep may seem like a good way to get more things done, but the more likely outcome is that you’ll feel exhausted and take longer to get things done. The amount of sleep each person needs can vary, but aim for 7 to 8 hours of quality sleep each night.
Eat well
Regardless of whether you’re dealing with mental or physical fatigue, exhaustion could make you turn to comforting or soothing foods, especially those that are quick and easy. Depending on your preferences, these foods may have a lot of sugar, or empty calories. There’s nothing wrong with having a treat, and any kind of food is better than no food. But for an added cognitive boost, try to make sure you’re getting helpful nutrients.
Brain foods
Foods to try include: •high-fiber foods like oatmeal, beans, and nuts •protein-rich foods like yogurt, lean meats, eggs, and fatty fish •whole fruits and vegetables, especially blueberries, broccoli, and oranges •whole grains Was this helpful? Also, take care to stay hydrated and eat at regular times. You might feel like you’re too busy to eat, but going hungry can lower your blood sugar and deprive you of cognitive energy. If you’re feeling too stressed or busy to have a proper meal during the day, keep nutritious snacks like fruit, yogurt, raw vegetables, and nuts close at hand.
Once you get your physical needs met, take a look at how you’re going about your tasks. Maybe you’re in a situation where something absolutely has to get done, but you just don’t have the time or energy to do it.
Rather than fretting about everything you have to do, take a step back for some clarity.
While mental exhaustion can affect anyone, students have a particularly high risk of it. When your brain is fried, it’s harder to retain and recall all that information you’ve spent hours studying.
Rather than driving yourself into the ground, try these study habits to help you work more efficiently.
Managing stress is easier said than done, but making an effort to clearly understand the underlying causes of your stress can be a big help.
“When you consider every item on your to-do list and think through every stressor filling your mind, you’re often better able to recognize just how many things are crowding your brain and contributing to mental exhaustion,” MacCutcheon says.
She asks clients dealing with mental exhaustion to acknowledge everything on their plates — even minor things, such as making a doctor appointment or shopping for a birthday present.
You can’t always eliminate every stressful thing from your life, but these tips can help you keep your stress from completely wiping you out.
Maintain balance
Your work is important, but so is your personal life. If you focus on one and exclude the other, both might end up suffering. “When you’re able to recognize all you have going on and can value the importance of maintaining balance, you are in a better position to avoid mental burnout,” MacCutcheon says. It can help to take a step back and explore some ways to set aside time for all aspects of your life. Some challenges, like a graduate thesis, big deadline, or a restructure at work, are temporary, and you may need to devote a little extra time to them for a while. If your job or field of study consistently demands so much from you that it negatively affects your personal relationships or self-care, you may want to consider whether it’s truly the right profession for you.
Make wellness a priority
Remember, your mind and body are connected in a lot of ways, so make sure you stay on top of your physical health. For example: •Stay hydrated. •Opt for nutrient-rich foods more often than not •Stick to a regular sleep schedule. •Talk to your healthcare provider about any persistent health concerns, even if they seem minor. •Take time off to recover when you get sick. •Commit to regular exercise, even if it’s just a 15-minute walk on your lunch break.
Don’t be afraid to say no
We all have certain work, school, or home responsibilities we can’t avoid on top of commitments to friends and family. Trying to do everything or make everyone happy can run you dry. Saying no can be difficult. You might even want to take on extra responsibilities at work to prove your worth, especially if you’re seeking a raise or promotion. And who doesn’t feel bad about having to turn down a loved one asking for help? But remember: You’re just one person. It’s simply not possible to support everyone in your life all the time. Support your own needs and practice saying no when you don’t feel up to helping out or if you’re already burdened with other projects or tasks. If you regret not being able to help, you can always soften your refusal by saying something like, “I wish I could help, but I’ve got a lot to deal with right now. Please keep me in mind if you need help in the future.”
Mental fatigue can sometimes be a sign of an underlying issue, including:
•depression
•anxiety
•attention deficit hyperactivity disorder
•bipolar disorder
•chronic health conditions
Everyone feels fried from time to time, usually during a period of high stress. Once the stress resolves, so does the exhaustion.
If you feel chronically drained and have trouble reducing stress on your own, consider getting help from your healthcare provider.
- Crystal Raypole
- Write it down. When you notice your racing thoughts repeating themselves, write them down. Putting pen to paper and exploring the loop lets logic into your thought process, which can break the cycle.
- Reframe thoughts. Reframing your thoughts involves consciously challenging how you perceive and interpret the thought loop. It gives you the power to examine the thought loop from different angles, inviting yourself to gain perspective.
- Physical activity. Physical activity, regardless of its intensity, is a powerful tool for stopping thought loops. Any type of physical activity helps the brain to redirect its focus from your mind to the movement of your body.
- Practice mindfulness. Practicing mindfulness is an excellent remedy for thought looping because it invites you to be fully present in the moment. Mindfulness encourages nonjudgmental awareness of your thoughts, emotions, and sensations without getting entangled in their narratives.
- Take a break. Give yourself permission to step back and take that mental health break. Working non-stop or dwelling on your worries endlessly will only further your exhaustion.
- Try a short meditation. When our minds are overworked and feeling fatigued, it’s time to practice some mental and emotional self-care. Meditation can be an effective way to relax the mind and give it a much needed break from your daily tasks.
- Double down on sleep. A lack of good-quality sleep can lead to physical and mental fatigue. Aim for at least 7–8 hours of sleep each night to give your mind the rest it deserves.
- Stay active. Physical activity has the double benefit of improving physical and mental health. Even just 20–30 minutes of moderate exercise can boost your mood and provide you with a dose of energy.
Aug 26, 2019 · The Power of Pause practice offers a way to halt the cycle of reactive thought patterns. It acts like a massive pause button, giving individuals the chance to step back from habitual responses. By introducing moments of stillness and silence, one finds relief from continuous noise, leading to refreshed thinking and relaxation.
Jan 1, 2020 · Practice mindfulness. Be fully present in each moment. Avoid rash judgment of emotions and sensations. Relish in the positive. Recognize negative situations will shift. Evidence-based strategies...
Mar 27, 2020 · Super quick de-stressing tips. Force a laugh or smile — even anticipating a laugh can boost your mood. Make sure you’re not slouching, as posture can affect mood. Mute all your phone...
