Emotional exhaustion

 Emotional exhaustion is a state of feeling emotionally worn out and drained as a result of accumulated stress from mainly your personal life. People experiencing emotional exhaustion often feel like they have no power or control over what happens in life. They may feel “stuck” or “trapped” in a situation. 

Emotional exhaustion is caused by a long period of constant life stress, whether from personal stress at home or stress related to work.

some of the causes include;

• intense schooling, such as medical school
• failed romantic relationships 
• financial stress or poverty
• homelessness
• death of a family member or friend
• living with a chronic illness or injury

Signs that show you're emotionally exhausted.

1. You're easily irritated or annoyed by anyone, even on minor things. 
2. You feel completely unmotivated-even to do things you normally enjoy 
3. You're experiencing anxiety or panic attacks 
4. You're having trouble sleeping. Either it takes you hours to fall asleep or your sleep is broken all throughout the night.
5. You have almost no patience and yourself being short with colleagues and family.
6. You're experiencing indigestion. You have a low-grade stomach ache all time or feel like there's butterflies in your stomach.
7. You start crying unexpectedly. ( crying spells)
8. You feel detached from reality -you go through your days without really emotionally responding or connecting to anything.
9. You feel empty 
10.  physical fatigue
11.  absent mindedness. One's mind concentrates on one issue (stressor)
12.  increased pessimism 
13. depression
14. feeling tired even after long time of rest. 
15. headache
16. change in appetite . One feels like they don't want to eat, even when they're hungry. 
17.  feelings of hopelessness. You feel like there's no way you can get out of such a situation, or no one can help you. 

How to overcome emotional exhaustion. 

You can make certain lifestyle changes to help alleviate symptoms of emotional exhaustion. These techniques won’t be easy to carry out at first, but they’ll get easier as you begin to form healthier habits.

Making small changes in your daily habits can help manage your symptoms and prevent emotional burnout.

1. Eliminate the stressor. This is one of the hardest way to cope up with stress, but it's best for your emotional life. If the stressor is your workplace, you can change the department, or quit at all. Your life matters, and it's only owned and managed by you.

2. Eating a balanced diet. Eating healthy means choosing a balanced diet rich in fruits, vegetables, whole grains, and lean meats, while avoiding sugary snacks and fried or processed foods. Not only will it help you get the vitamins and minerals you need, but it will also improve digestion, sleep, and energy levels, which can have a domino effect on your emotional state.

3. Having regular exercises. Any sort of physical activity raises endorphins and serotonin levels. This can improve your emotional state. Exercise also helps take your mind off your problems. Try to exercise for 30 minutes per day, even if it’s just a long walk.

4.Limit alcohol. Alcohol may temporarily boost your mood, but the feeling will quickly wear off, leaving you more anxious and depressed than before. Alcohol also interferes with your sleep

5.Get enough sleep. Sleep is important for mental health. It’s even more effective if you plan your bedtime for roughly the same time every night. Aim for eight to nine hours of sleep every night. Developing a routine at bedtime can help you relax and ensure better quality sleep. Limiting caffeine can also have a positive impact on your sleep schedule

6.Practice mindfulness. Mindfulness is a term you probably hear a lot, but mindfulness techniques are much more than just a fad. They’re scientifically recognized to reduce stress and anxiety and can be the key to balancing your emotions.

Mindfulness is the act of engaging with the present moment. This can help direct your attention away from negative thinking. There are many ways to practice mindfulness. Examples include:

• meditation
• yoga
• breathing exercises
• going for a walk, especially in nature
• keeping a journal to write down your feelings and thoughts

Researchers recently even found evidence that a single session of mindfulness meditation can help reverse the effects of stress on the body

7.Connect with a trusted friend

Talking face to face with a friend is a wonderful way to relieve stress. The person listening doesn’t necessarily have to fix your issues. They can just be a good listener. A trusted friend or family member can listen without judging you.

Remember a problem shared is halfway solved.

8. Take a break

Everyone needs a break at some point. Whether you take a vacation or simply find the time to take yourself out to the movies, every little bit helps.

9. Meet with a professional

Along with making lifestyle changes, it’s important to seek professional help to treat emotional exhaustion. A professional, such as a therapist, can give you the tools you need to work through a stressful period.

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