Exhaustion. How to manage its effects?
Do you feel exhausted and low on energy? Do you suffer from constant physical and mental fatigue as well as weakness? Do you sleep but not rest, and find it difficult to get out of bed every morning? Have you lost the motivation to face each new day and its routine? Do you find yourself no longer fully motivated at work and/or in your maternal and domestic duties? Time to pay attention! You may be experiencing the symptoms of stress, characterized by a state of mental and physical exhaustion.
Stress: a natural mechanism
First of all, it's important to clarify that stress is a part of life itself. It's a normal mechanism through which our body prepares to face everyday situations: the workplace and its demands, paying rent and taxes, schedules and obligations, the desire for self-improvement, new studies, the household chores, the children… It's a mental and physical reaction that, without it, would leave us all with droopy shoulders and shuffling our feet. It's our "active" and "alert" way of being in this world, providing us with the necessary resilience to cope with the new situations that daily life involves.
When we feel tired, we generally give "exhaustion" or "burnout" a negative connotation when, in fact, even the most wonderful circumstances in life can push us to the brink of a nervous breakdown. A job promotion, wedding preparations, or maternity leave are positive events that, however, if you don't manage the emotions that come with it, they can end up weakening you. In some cases, it can be observed how the mind deceives the body and causes psychosomatic pain or discomfort with no apparent explanation. Therefore, it is essential to learn how to manage emotions and give each situation the importance it requires.
So, remember: stress is normal. But be careful: when internal demands (a pending assignment), external ones (such as your wedding), real ones (the mortgage payment), or even imaginary ones (the belief that your boss wants to fire you) exceed your capacity to respond appropriately, normal stress turns into distress, or what is often called “bad stress.” At this level of physical and mental exhaustion, you no longer respond properly or recover quickly. Instead, you remain in a depleted state, showing a lack of hope and optimism, mental fatigue, or a desire to sleep all day. Conversely, you may experience insomnia, among other warning signs.
At the first sign of symptoms, the best course of action is to make an appointment with your doctor and inform them about your condition. If, after a thorough examination, a definitive diagnosis is not reached (a hormonal imbalance, for example), meaning a specific illness is ruled out (hypothyroidism could present similar symptoms), it is most likely that you are simply exhausted. This does not mean that your health is in optimal condition; rather, you should act quickly to prevent this general discomfort, which you may have become used to, from becoming chronic and, over time, leading to more serious health problems in the short, medium, or long term.
Some symptoms of Chronic fatigue
- Chronic fatigue: Physical and emotional weakness
Exhaustion that, on the surface, seems to have no clear reason. You may be going through life on autopilot and, all of a sudden, overnight, what used to feel normal becomes an uphill struggle and your routine turns into an impossible mission. This could be the result of intense stress sustained over time, which has led to an imbalance in your body and mind.
- Chronic fatigue: Mental exhaustion
It directly impacts your quality of life. It's the feeling that you can't handle anything; not the children, not your role as a wife, not your chores… You simply can't! The smallest things become complicated and everything overwhelms you.
- Chronic fatigue: Lack of motivation and optimism
Change your perception of reality; your brain isn't working as usual. You're not responding to everyday situations in your own way, but with a negative expectation. What does this mean? If you're in a relationship, you might start to suspect infidelity; if you have a job, you think you could lose it at any moment; you judge yourself as a bad mother or a bad daughter… It feels like you're going through life wearing dark glasses that cloud your vision and make you see everything in the wrong way. And remember: “Life isn’t what happens, but what we believe is happening.” Therefore, if you believe everything is going wrong, inevitably everything will seem to go from bad to worse.
- Chronic fatigue: Increased sensitivity
You cry over nothing. You feel extremely vulnerable, unable to face the new things life brings you each day. Everything overwhelms you and makes you feel small and powerless.
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- Chronic fatigue: Insomnia
You have so many thoughts racing through your head that you can't fall asleep at night. Consequently, you're like a zombie during the day. Others, on the other hand, sleep for hours on end, even though they don't recover the vitality and mental strength to leave the house and "conquer the world."
- Chronic fatigue: Energy loss
Simple things become complex activities, requiring more from you than you feel able to give. You no longer take pleasure in activities that used to be enjoyable (walks with your children or nephews and nieces, going out with friends, sex). You do not even have the strength to get out of bed.
- Chronic fatigue: Memory loss and mental strain
Your mind does not process things properly. Your performance drops in household and/or professional tasks. You forget what you need to buy at the supermarket, you do not congratulate your husband on your wedding anniversary.
- Chronic fatigue: Body feelings and symptoms
Even if a blood test shows no abnormalities and your medical check-up has gone well, if you suffer from palpitations, digestive problems (irritable bowel syndrome is very common) or rapid weight gain or loss, among other things, you may be transferring your concerns to your food intake.
How to combat the effects of stress in your life?
Because health is a delicate balance that, if neglected, becomes unbalanced and leads to illness, you must restore your equilibrium by increasing the positive aspects and reducing the negative ones to control the triggers of your condition. How do you combat stress? It's simple, just pay attention.
You should increase…
Everything that benefits your physical and emotional well-being. First and foremost, pay attention to the number of hours you sleep each day and make sure you get enough rest (between seven and eight hours a night). Introduce mental challenges into your routine, such as word searches or sudoku, learning a second or third language, or taking up a new hobby. Travel more. Travelling is one of the best ways to disconnect from a routine that can sometimes become toxic.
Stay well hydrated by drinking mineral water, take care with your meals and opt for a varied diet rich in colours, textures and flavours. Practise a sport or engage in physical exercise for at least half an hour a day. When faced with a stressful or highly demanding situation, breathe deeply, practise relaxation techniques, and take five minutes to reflect and think through your next steps. Create more time for yourself: a night out with friends, a trip to the cinema, a zumba class, a concert by your favourite singer, among other activities. Even if you are a busy professional and/or a hands-on mother, you are entitled to half an hour a day just for yourself even if it is not written into the Constitution. Spend more time outdoors and fewer hours confined within the four walls of your bedroom or office, and if this cannot be avoided, make sure the spaces where you spend most of your day are well ventilated and properly humidified.
You should reduce…
The things that wear you down and exhaust you. Basically, it’s time to slow down your routine and reduce the stress and pace of your daily life. This translates into working fewer hours, taking on fewer obligations, and reducing the demands you place on yourself. Try to relax your mind and ease your internal pressures (those “should do”, “should be”, etc.). This is essential for managing the discomfort that stress can cause.
Secondly, control your consumption of refined sugar and you will soon notice the difference you will feel more energetic. Cut your consumption of junk food and sugary drinks to zero. Try to eliminate nicotine and alcohol from your life, along with other legal (including self-medicated anti-anxiety drugs) and illegal substances. Minimise the time you spend with “toxic” people who drain your energy and bring out the worst in you. Reduce your self-criticism: no more thoughts such as “I’m ugly”, “I’m overweight”, “my career is not progressing”, or “my children don’t value me”. Remove from your daily life statements like “I can’t”, “I’m not capable”, or “I’m not good for anything”. You will see that vitality will come knocking at your door again. This time, don’t let it go!
Finally, keep this in mind:
Today's fatigue is just a warning. The body, understood holistically (mind and body), is sending out alarm signals. If you ignore them, you could become seriously ill. Don’t remain passive: consult a doctor, rule out any serious health problems, and make some lifestyle changes. You'll see how, in a matter of days, you'll start to feel better and stronger, ready to face each day with enthusiasm and faith in the future. Reach your best self with the Therapyside psychology app. We're the #1 online psychology app and we have the best psychologist for you.
You can count on an online psychologist at Therapyside to continue delving into your emotions, prioritize yourself, and take care of your psychological well-being. If this article has helped you better understand this topic, we hope you feel more empowered to live a life without limitations!