The world can be heavy sometimes, so it’s only natural to feel overwhelmed, and frankly, a bit drained at times.
However, sometimes given how fast-paced life can be, it’s not always easy to tell when you’re getting to a place of being emotionally depleted. However, if you notice these signs, you’re clearly having a hard time and are in desperate need of a bit of recuperation time. Give yourself a break, indulge in some self-care, and look after yourself, will you?
1. You’re constantly irritable.
If you’re constantly snapping at the smallest things, it could be a sign of emotional exhaustion. Little annoyances that you’d normally brush off suddenly feel like major issues. To address this, try to carve out some quiet time each day for yourself. Even 15 minutes of peace and quiet can help reset your emotional state and improve your patience.
2. You’re having trouble sleeping.
Emotional drain often manifests as sleep disturbances, so you might have trouble falling asleep, wake up frequently, or feel unrefreshed even after a full night’s rest. Establish a calming bedtime routine to signal to your body it’s time to wind down. Avoid screens before bed, try some light stretching, or read a book to help your mind settle.
3. You’re forgetting things more often.
When you’re emotionally exhausted, your cognitive functions can take a hit. You might start forgetting appointments, missing deadlines, or struggling to recall simple information. Start using a planner or digital calendar to keep track of important tasks. Breaking bigger projects into smaller, manageable steps can also help you stay organised and focused.
4. You’ve lost interest in things you used to enjoy.
Emotional drain can sap the joy out of your favourite activities. Hobbies that once excited you might now feel like chores. To combat this, try to engage in these activities even if you don’t feel like it at first. Sometimes, the act of doing can reignite your passion. If that doesn’t work, it might be time to explore new interests that spark curiosity.
5. You’re experiencing physical symptoms.
Emotional exhaustion often manifests physically. You might have frequent headaches, muscle tension, or digestive issues. Pay attention to these signs and prioritise self-care. Regular exercise, even just a daily walk, can help alleviate physical symptoms. Consider trying relaxation techniques like deep breathing or progressive muscle relaxation.
6. You’re constantly procrastinating.
When you’re emotionally drained, even small tasks can feel overwhelming. You may start putting off work, chores, or social commitments. Break tasks into smaller, more manageable chunks. Set a timer for 10 minutes and commit to working on a task for just that long. Often, getting started is the hardest part.
7. You’re isolating yourself from other people.
Emotional exhaustion can make social interactions feel draining. You might be declining invitations or avoiding calls from friends and family. While alone time is important, complete isolation can worsen your emotional state. Try to maintain connections, even if it’s just a short call or coffee with a close friend. Sometimes, sharing your feelings can lighten the emotional load.
8. You’re feeling numb or detached.
Emotional exhaustion can lead to a sense of numbness or detachment from your life and relationships. This is your mind’s way of protecting itself from further emotional strain. Do things that help you reconnect with your emotions, like journaling, creating art, or talking with a therapist. Mindfulness practices can also help you stay present and reconnect with your feelings.
9. You’re constantly worried or anxious.
When you’re emotionally drained, your ability to cope with stress diminishes, and you may begin worrying excessively about things you can’t control. Try to practise mindfulness or meditation to bring your focus back to the present moment. Setting boundaries around consuming news or social media can also help reduce anxiety triggers.
10. You’re relying on unhealthy coping mechanisms.
Emotional exhaustion might lead you to look for quick fixes through unhealthy habits like overeating, excessive drinking, or oversleeping. Recognise these behaviours and try to replace them with healthier alternatives. Find a physical activity you enjoy, practice relaxation techniques, or engage in a creative hobby as healthier ways to manage stress.
11. You’re experiencing mood swings.
Emotional drain can lead to unpredictable mood changes. You might feel fine one moment and overwhelmed the next. Keep a mood journal to track these changes and identify potential triggers. This can help you anticipate and manage mood swings more effectively. Regular exercise and a balanced diet can also help stabilise your mood.
12. You’re having difficulty making decisions.
When you’re emotionally exhausted, even small decisions can feel overwhelming. You might feel paralysed by choices that wouldn’t normally phase you. Try to simplify your daily choices where possible. Establish routines for regular tasks to reduce decision fatigue. For bigger decisions, give yourself time and don’t be afraid to ask for input from trusted friends or family.
13. You’re feeling a lack of motivation or purpose.
Emotional exhaustion can make you question your goals and purpose. You might feel stuck or unsure about your direction in life. Take some time to reconnect with your values and long-term goals. Consider talking to a career counsellor or life coach if you’re feeling particularly lost. Sometimes, a fresh perspective can help reignite your sense of purpose.
14. You’re experiencing imposter syndrome more intensely.
Emotional drain can amplify feelings of self-doubt and inadequacy. You might start questioning your abilities more than usual, but challenge these negative thoughts by keeping a record of your accomplishments and positive feedback you’ve received. Remember that imposter syndrome is common and doesn’t reflect your true capabilities. If these feelings persist, consider talking to a therapist who can help you develop strategies to combat self-doubt.
