How to treat 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. Once you recognize the signs of emotional exhaustion, try the following:
Eliminate the stressor
While not always possible, the best way to treat stress is to eliminate the stressor. If your work environment is the cause of your emotional exhaustion, consider changing jobs or companies. If your manager or boss is causing your stress, you can also consider transferring to a new department or asking to be placed under a different manager.
Eat healthy
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.
We’re told to eat healthy all the time, but it can make a world of difference when you’re stressed. 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.
Exercise
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.
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.
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.
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:
Researchers recently even found evidence that a single session of mindfulness meditation can help reverse the effects of stress on the body.
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. If you don’t have anyone close to turn to, check if your employer has an employee assistance program with counseling services.
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.
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. Some of the techniques used by professionals include:
Talk to your family doctor
In some cases, your primary care provider may suggest medications to help manage your symptoms. Antidepressants, such as selective-serotonin reuptake inhibitors (SSRIs), anti-anxiety medications, or prescription sleeping aids have been used to help treat emotional exhaustion.
Medications such as benzodiazepines can be addictive and should only be used on a short-term basis to lower the risk of dependency or addiction. What’s the outlook for emotional exhaustion?
