In the previous article I described how some situations (work, study) or some relationships are able to trigger burn-out conditions or emotional exhaustion.
But how can I distinguish emotional exhaustion from simple fatigue or boredom?
There are physical and psychological parameters to be taken into consideration in the evaluation of this type of discomfort, to avoid a hasty diagnosis, with the risk both of leaving out fundamental details, and of exaggerating non-existent problems.
The consequences that emotional exhaustion has on the body are:
- Loss of appetite
- Constant fatigue
- Stomach related problems
- Palpitations, tachycardia
The mental consequences are instead:
- You can’t concentrate at work.
- Everything seems difficult or impossible to you.
- Total lack of creativity or imagination.
- Work can seem very, very boring.
- You don’t want to listen or pay attention to anything.
The emotional level requires a separate study and in particular is characterized by:
- Defeatist thinking and “I don’t care” attitude
- Loss of hope and motivation (with or without me it would be the same)
- It feels useless or even unwanted
- Inevitable lowering of self-esteem.
- Negative and cynical thinking
- Anger and tension
- Social withdrawal
How to avoid emotional exhaustion
- Practice physical exercise
Regular physical activity is one of the best ways to combat nervous breakdown.
It is often proposed as the panacea for all ills, but in these cases it must also have the characteristic of being accepted and practiced because you like it, otherwise it becomes a further boring and repetitive effort.
Working out allows you to take the pressure off something other than work or what is a source of tension for you.
Also, exercises like meditation and yoga can help you relax.
It is known to the medical community that sport has the characteristic of releasing endorphins in the body, which are the main factor influencing the perception of well-being. Thanks to these, the effort does not “transform” into physical pain or fatigue, but rather into a feeling of invigoration and tone
- Do something you enjoy
In line with the previous advice, it is useful for combating emotional exhaustion, practicing hobbies, pastimes and activities not related to work that allow you to relax. Read a book, paint, learn a new sport, anything is fine, as long as it distracts you a little from your onerous commitments.
Please note: watching television or your smartphone is not a hobby, but rather a temporary pastime, which covers some temporal gaps.
Getting a pet to have a loving and fun companion that keeps you active and happy is also not only a positive choice for various reasons, but a very engaging one.
- Get out of the city
If someone tells you “you really need a vacation”, don’t be offended, because they are probably right!
The city can have stressful and hectic rhythms, from which it is best to take a break from time to time.
But you don’t have to physically get out of your town, just avoid everything that stresses you inside the city.
Unplug and go away for a weekend or take the day off and sit in the park near your home. Removing sources of stress, even for just one day, can make a difference.
Try to get in touch with nature and spend more time outdoors or take a break from electronic devices, such as mobile phones, which have the unfortunate peculiarity of taking your problems everywhere with you.
- No to alcohol and drugs
If substance abuse is generally harmful to any individual, it is particularly harmful to someone who is facing an emotional breakdown, in countless ways.
All substances inevitably cause a massive expenditure of energy to be assimilated and disposed of by the body (beware of those who smoke to relax cigarettes or cannabis).
Furthermore, the use of all substances triggers an exciting or relaxing phase which is almost always followed by a depressive phase. The first will be quantitatively less relevant than the second and therefore we will have worsened our situation overall.
- Social life
Meet your friends, old and new. Don’t just meet them, but try to build a solid relationship with some of them.
Stop talking to yourself because in this way you will only produce self-referential thoughts and you will return to yourself the negative image that you have built in solitude.
If your coworkers hang out, don’t use your exhaustion as an excuse, join in, socialize and try to have fun.
Your family can also deserve your attention and at the same time help you be calmer. Whether it’s talking to your dad or playing with your kids, family ties can be your lifeline in this emotional crisis – don’t underestimate them!
PLEASE NOTE: these tips are valid in case of emotional exhaustion where there is no serious symptomatology. If you find that your emotional stress has reached excessive levels, it is useful to consult a psychologist.