8 Signs You Are Mentally Exhausted And What to do

Due to the demands of modern society, many people suffer mental fatigue on a daily basis. People living in countries such as Canada experience this more than most. The pressures of working too much, financial concerns and long winters, along with responsibilities to others and spending so much time in front of screens, take away your ability to think clearly; subsequently causing to much mental fatigue so that most individuals will eventually burnout or become ill.

This article will discuss clearly defined indicators of mental fatigue and suggestions on how to improve the condition; regain mental energy/clarity, or recover from mental exhaustion.

The Definition of Mental Fatigue

Mental fatigue is a result of an excessive amount of prolonged working or thinking without allowing one's self sufficient time to rest. Mental fatigue not only impacts thought processes and emotional states but also affects the ability to focus and remain motivated. Unlike regular tiredness; mental exhaustion isn't solved by one good night's sleep.

Indicators that You are Mentally Exhausted:

1. Daily fatigue (even with sleep)

If you consistently wake up feeling tired even after a sufficient amount of restful sleep; chances are your brain isn't taking enough time to recharge. Therefore, if your brain is fatigued when waking up, your body will likely feel tired and heavy.

2. Inability to Concentrate

An example of difficulty concentrating would include: forgetting simple everyday tasks; re-reading the same sentence multiple times; continuously losing your train of thought; becoming confused or mentally slow. All of these scenarios are very clear signals that you require time away from your busy life; e.g. go on vacation, relax, meditate, etc., in order to recover and refocus.

3. Small Tasks Seem Daunting

From responding to emails to cooking meals and cleaning house, some basic daily chores can be very hard to complete for you. You may procrastinate on these or not do them at all.

4. You Are Emotionally Numb or Irritable

When you’re mentally exhausted, you can be:

• Unemotional
• Fast to take offence
• Angry for no obvious reason at all

You may overreact to even small problems.

5. You Overthink Everything

Your brain never stops thinking.

• Replaying past experiences
• Undue concern about the future
• Endless negative thought creation

Many people think this way at night or when it is quiet.

6. You’ve Lost Your Enthusiasm and Interest in Things You Enjoyed

What you previously enjoyed doing (listening to music, pursuing a hobby, socializing with friends, etc.) no longer excites you. This loss of enthusiasm is an important indicator.

7. You Are Nervous or Sad When Everything Looks Fine on The Outside

When you reach a point of severe mental fatigue, it would be easy for your feelings of worry and/or sadness to increase, even if things “look fine” on the outside.

8. You Have Physical Effects

Mental fatigue presents itself within the body through:

• Headaches
• Tension in muscles
• Problems with the stomach
• Lowered levels of immunity

There is a strong connection between your physical body and your mental being.

What You Can Do When You Are Experiencing Mental Fatigue

The good news is that there are ways to overcome mental fatigue through the right lifestyle habits.

1. Decrease Mental Load

Do not try to accomplish everything at once.

Ways to reduce the mental load:

• Create a simple to-do list.
• Work on 1-2 important tasks each day.
• Say "No" whenever you can.

2. Improve your Sleep Routine

Getting adequate sleep is critical to recovery from mental stress.

Recommendations for Canadians:

• Go to bed at the same time every night.
• Avoid using screens for at least 1 hour prior to sleeping.
• Keep your bedroom dark and quiet.
• Use warm light during the cold dark months of the winter season.

3. Take Regular Breaks From Mental Tasks.

Occasionally taking a break from what you are doing helps reset your brain.

Some easy methods for taking a mental break:

• Spend 5-10 minutes doing deep breathing exercises.
• Take a short walk outside.
• Perform easy stretching or light movements.

4. Decrease Your Time Spent on Screens

When people spend more time using social media and a mobile device, this causes more mental fatigue than necessary.

Good habit example: Create times to be "screen-free," particularly in the early part of the morning and right before going to bed. 

5. Be Physically Active

Exercising helps to increase your body's ability to send blood to the brain, helps reduce the stress hormone levels circulating in your body. 

You do not have to do rigorous workouts to be active:

• Going for a walk
• Light jog
• Yoga-style class
• Exercises performed from home.

Even a 20-30 minute walk, jog, etc., helps to keep your body physically active.

6. How To Process Your Feelings

It is hard to hold in emotions, and it puts pressure on your mind.

Ways To Process Feeling:

• Write To A Friend
• Write To A Family Member
• Get Help From A Professional In Canada

Being able to ask for help is strong of you.

7. Use Mindfulness

Using mindfulness to calm your racing thoughts is a must.

Ways To Use Mindfulness:

• Breathe Deeply
• Meditate
• Journal

Listen To Soothing Sounds or Music

8. Eat To Support Good Brain Function

Good nutrition is important for your brain to operate properly.

What To Eat For Brain Function:

• Fruits And Vegetables
• Whole Grains
• Healthy Fats (Nuts, Fish)
• Water

Limit Caffeine And Sugar.

When To Contact A Mental Health Professional

You should reach out to help if your mental exhaustion lasts for more than a few weeks or keeps you from functioning in your daily activities. In Canada, there are numerous sources available for mental health care. Examples of these sources include online therapy and community based programs.

Mental fatigue is NOT weakness; it is a signal that your mind needs help! By recognizing the warning signs early on, you can intervene with small improvements that will provide you with the ability to restore your mental energy and regain your balance.

Remember to take the same amount of care of your mind as you do for your body! 🌿