11 Best Ways To Conquer Emotional, Mental, And Physical Exhaustion
Exhaustion in the simplest of words is to be tired. To exhaust a thing means to use it all up and it could refer to anything but is commonly used with resources and abilities. To exhaust oneself is to be drained of will, strength, or the capacity to continue an activity. If a person is exhausted, it means they have reached a limit in their mind or body. There are various kinds of exhaustion mentioned below, and they include mental, physical, and emotional exhaustion:
1. Physical Exhaustion
Physical exhaustion refers to being stripped of the strength or biological ability to continue an activity and it is the most common kind of exhaustion experienced by all age groups of people. The body has a natural limit on every organ or part and with continual prolonged use, it is possible to reach this limit. An example is athletes who run track and field or who play for an extended time. They often start off the game high on adrenaline, which is the hormone that fosters energy release, and as the game extends and they exert continued energy and use their muscles, they can use up their body’s store of energy and begin to experience adrenal exhaustion. At this point, their muscles may tire, and their body no longer feels encouraged. The major cause of this exhaustion is physical fatigue, stress, and work. It is the same with blue-collar workers who use a burst of physical energy at a stretch without giving a window for the body to recover.
2. Emotional Exhaustion
This kind of exhaustion has to do with the feelings of a person and is more psychological. While physical exhaustion has to do with the deficit of biological ability, emotional exhaustion happens when there is a lack of willingness to continue a thing due to past emotional experiences and investments. This could arise from reoccurring clashes in personality with a partner or feelings of hurt, anger, and regret. This often plays out in romantic relationships and projects. When a person feels hurt or disconnected, they will most likely be unwilling or lacking enthusiasm to continue a project and their supply of adrenaline or creative energy begins to drop. You may be familiar with yourself or someone you know saying that they've cried their last tear over a heartbreak or have no more heartbreaks left in them to invest into an unhealthy, toxic, or draining relationship. This could mean that they have become emotionally exhausted.
3. Mental Exhaustion
This comes to play when the mind is overwhelmed or influenced more by cortisol, the stress hormone. Mental exhaustion is like emotional exhaustion but has less to do with feelings and more to do with hormones and physical circumstances that can affect the mental capacity for reasoning or judgment at the moment. This often affects artists who can experience exhaustion in the form of creative or writer’s block. It is the kind of exhaustion that stems from the repeated failure of a process, the mental pressure to deliver what one deems good results or a project. It is important to know that mental exhaustion could be signs of an underlying mental illness such as depression, anxiety, post-traumatic stress disorder, or schizophrenia among others. Mental exhaustion stemming from over-burdening of the mind can only be overcome when you learn how to stop your mind from racing, gain control of your thoughts, and allow ideas or thoughts to flow naturally without unrealistic expectations or deadlines.
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Various approaches to successfully managing and overcoming mental, emotional, and physical exhaustion exist. The steps are to identify the core problem, address them, manage, or resolve them. Although it can feel tough to do this, it is not as difficult as one thinks it is. The main goal with every kind of exhaustion is to be aware of and monitor your burnout and recovery risks. Note the things that get you exhausted and avoid them or manage them, while continuing habits that foster rest or recovery. Sometimes, rest and recovery can mean a 15–30-minute break before resuming a stressful activity and regrouping alone to clear your thoughts and remove life stressors.
Some examples of conquering or overcoming mental, emotional, and physical exhaustion are:
1. Create a plan and daily, weekly, or monthly schedule to break down and complete tasks. The easiest way to not be overwhelmed is to break things into bits. This includes projects, art, tasks, and relationship solutions. Create a timeline and strategy to solve the issue. With that, your mind can feel at ease, less worried, and less stressed.
2. Don’t take on more than you can reasonably and effectively handle. Exhaustion is like the cousin of stress and frustration. Define consistent safe limits for yourself and stick to them. As an athlete, you should know how much your body can withstand without breaking down and always strive to stay within that limit. This is the same in every field. You should prioritize quality over quantity. Once you wisely and effectively master techniques and skills to overcome your limitations, bit by bit, you may then supersede your limitations.
3. Get a good night’s sleep. Sleep helps our body to recover physically and from stress. It’s like nature’s way of giving us a fresh start. Mental Health Awareness programs recommend sleep when your mind or body feels overwhelmed. Without allowing your body to recover and repair itself through sleep, sleep deprivation can cause you to run the risk of failure, accidents, and injuries.
4. Take nature walks, by water, flowers, and trees, or place yourself in serene and calming environments. A natural way to relieve stress and feel less overwhelmed is nature therapy. It is also a form of mental health therapy.
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5. Go on vacations and retreats. If you feel exhausted emotionally in a relationship, you and your partner may consider going on a retreat away from stress, work, and kids. This can help you connect at a deeper level with yourself, and your partner.
6. Create a safe place and space to manage people, places, and things you allow in your life. Your safe place and space could be a place where you just rest, or a soothing hobby, person, or activity that takes you out of your stress and helps you relax and restore your energy or flow. You sometimes need to think and draft a plan to manage access. Be mindful of who and what you allow in your personal life when, where, how, and why. Just like with physical stress, handle these things in bits and with a plan in mind.
7. Process your emotions and learn emotional maturity and intelligence. Emotional intelligence can be built and learned through intentional communication and a commitment to process and manage emotions and trauma responsibly and effectively. You can do this through therapy or having genuinely loving and supportive people around you.
8. Prioritize and deal with one thought, one issue, one solution, or a few alternatives one day at a time. Be aware of and assess your immediate and important needs vs. your short-term gratification desires and wants.
9. Get professional therapy or counseling. This can help to identify, manage, or resolve issues that cause you to be mentally, emotionally, and physically exhausted, in the case that therapy or counseling proffer solutions. If you need to change your diet, thought process, or methods, this could reveal it. Therapy or counseling can help you to recover and better function when dealing with mental, emotional, and physical burnout.
10. Diet and Exercise. Physical exercise can help to stretch and replenish your body while taking your mind off your issues. Some mental exercises like yoga, meditation, deep breathing, and visualization may also help relax your mind and body. This may greatly complement the process of recovery. Diet on the other hand is key when dealing with physical exhaustion. It can work slowly but surely.
11. Pray. For people who believe in prayer, there's an old saying: Prayer changes things. When things seem unbearable and like there's no way out, some people choose to turn to prayer and have faith in their Higher Power.
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Ultimately to address your exhaustion, find or create healthy and positive ways to rest and recover, manage, re-strategize, approach, and overcome your life issues. You should also keep your heart and mind open to trying new ideas, techniques, and skills. Staying open to change and experimenting with various ideas, techniques, and skills can be an effective and helpful way to manage or overcome exhaustion.