Battling the Drain: Tips for Managing Mental Exhaustion
Written by Megan Prentiss, LevelUp EQ
Megan is an ICF-Certified leadership coach and consultant for individuals and teams to create what they want in their professional ambition and achieve exponentially greater fulfillment, impact, and results. She also uses the Enneagram as a developmental framework for deeper inner work and for relating better to others’ personality patterns and habits. The Enneagram system also can help to identify what causes stress in our lives and developmental pathways to relieve those stressors.
Feeling like your brain is running on fumes? Mental exhaustion, often brought on by chronic stress and busyness, can leave us feeling foggy, unmotivated, and struggling to cope. Not to mention that paying close attention to our mental exhaustion is critical as the result of working too hard or feeling physically exhausted for an extended period contributes to our global epidemic of burnout.
There are ways to fight back and reclaim your mental stamina with an important first step: identify what’s draining your energy.
When we know what’s the cause of our mental exhaustion, we can explore and choose more capably the options to how we react or respond to it. For example, consider these common energy drains:
Stress: This is a big one. Stress keeps your fight-or-flight response on high alert, which depletes mental resources. Work stress, financial worries, and family issues can all be major contributors.
Information Overload: We're bombarded with information constantly – emails, social media, news. This constant mental stimulation can be draining and make it hard to focus.
Poor Sleep: When you don't get enough quality sleep, your brain can't properly recharge. This leads to fatigue, difficulty concentrating, and irritability.
Negative Thinking: Rumination, worry, and dwelling on negative thoughts are a surefire way to zap your mental energy.
Unhealthy Habits: A diet full of processed foods, lack of exercise, and excessive screen time can all contribute to mental fatigue.
Work-Life Imbalance: Feeling constantly plugged in and unable to disconnect from work can lead to burnout and mental exhaustion.
Difficult Relationships: Supportive relationships are important, but draining relationships with negativity or constant demands can take a toll on your mental well-being.
Noticing the specific factors that are draining your energy is a formidable step of progress. Next, opening your mind to the actionable steps required to restore and rebalance your mental state is the next critical step. Because changes in behavior and attitudes is how we can best combat mental exhaustion and improve mental resilience. Even if you’ve been taught to discount or devalue the effort it takes to restore mental energy, the effort of experimentation will deliver a guaranteed positive result.
Some worthwhile experiments to consider, for example:
Restorative Breaks: Our brains crave downtime just like our bodies. Schedule regular breaks throughout your day, even if it's just for a few minutes of deep breathing or a walk outside. Even consider the Pomodoro Technique: work in focused 25-minute bursts with short breaks in between.
Sleep, Glorious Sleep: This one might seem obvious, but prioritize getting enough quality sleep. Aim for 7-8 hours a night and create a relaxing bedtime routine to wind down.
Self-Care Sanctuary: Make self-care non-negotiable. Nourish your body with healthy foods, get regular exercise (even a short walk!), and engage in activities you genuinely enjoy. Take a long bath, read a good book, or spend time in nature – whatever helps you recharge.
Mindfulness Matters: Mindfulness practices like meditation and yoga can be powerful tools for managing stress and promoting mental clarity. Even a few minutes a day can make a big difference.
Connection is Key: Don't isolate yourself! Strong social connections are essential for well-being. Spend time with loved ones, reach out to a friend, or join a support group.
Boundaries, Beautiful Boundaries: Learn to say no! It's okay to set boundaries and prioritize your mental health. Don't be afraid to delegate tasks or politely decline requests that will overload you.
Remember, mental exhaustion is a sign you need to slow down and recharge. By choosing to practice new habits in your routine, you can combat mental fatigue and restore your inner wellspring. And also, if you're ever struggling to cope on your own, don't hesitate to seek out professional help from a therapist or even a professional coach.
I’m eager to hear what self care strategies you try to combat mental exhaustion. You can tell me when you email megan@levelupeq.com.