Coping with exhaustion
Do you ever feel like you’re more tired now than you’ve ever been? If so, then you’re certainly not alone. Tiredness has always been a thing, but the last few years seem to have taken their collective toll on all of us, meaning that coping with exhaustion has become an increasingly hot topic.
Articles about exhaustion seem to have really begun to take off in 2021, with Time magazine noting that Google searches for the phrase “Why am I tired all the time?” were the highest they’d ever been in the months between July and September 2021. Meanwhile, over in the linguist world, Duolingo picked ‘I’m mentally exhausted’ as the phrase which best summed up that year.
Fast-forward to Year Three of post-pandemic life, and while health protocols have by and large lifted, many parts of the world are now suffering considerable economic hardship, well-publicised changes in the labour market, and widespread unease as we adapt to a way of living that appears similar to 2020, but is subtly yet unmistakably different in many ways. And that’s just in countries where day-to-day life is relatively safe, without mentioning the geopolitical upheaval and devastating extreme weather events that are wreaking havoc around the world.
So in 2023, the need to be mindful of the dangers of exhaustion remains strong. In the rest of our article, we’ll talk more about what constitutes physical and psychological exhaustion, then we’ll provide some coping mechanisms that we’ve discovered through reading around the internet.
It’s worth drawing a distinction between shorter-term physical exhaustion and longer-term psychological exhaustion, since their causes and symptoms are different in several ways. Physical exhaustion is often rooted in physical causes, such as insufficient or disrupted sleep and poor diet and lifestyle habits, though it can also come about as a result of certain medical conditions. In many cases, it’s possible to remedy this type of exhaustion through making lifestyle changes, such as aiming to sleep better and for longer, changing our diet, engaging in more physical activity and spending time on other activities which boost our peace of mind.
Psychological exhaustion is more complex. While it still has physical manifestations, it can also encompass other symptoms such as low mood, lack of interest in hobbies, poor self-care, and feelings of disconnection from the world and people around you. One of the key factors that can lead to psychological exhaustion is being exposed to stressors over a prolonged period of time. Much of the writing on this topic has focused on the pandemic and our response to this, but it’s worth keeping in mind that any type of long-term background issues such as financial worries, caring responsibilities, career uncertainty and general unease about the state of the world can produce the same kind of slow-burning but persistent stress.
Sadly, we can’t make all of these stressors go away, but there are some simple practical steps that you can take to help maintain an interest in the world around you and to help adopt a positive approach to life.
First of all, while far easier said than done, it’s important to rest and sleep properly. According to Healthline, one third of Americans are regularly deprived of the amount of sleep they need, with the knock-on effects of sleep deprivation apparently costing the US economy around $411 billion a year. In addition to aiming to sleep for a reasonable number of hours, it’s also wise to aim to go to bed and wake up at similar times each day and to avoid caffeine, stimulants and too much late-night screen time.
Exercise and the outdoors are also important. According to Everyday Health, exercise increases our desire to sleep, while also naturally boosting neurotransmitters in the brain such as dopamine and serotonin, which create a natural energy boost. This means that paradoxically, moving around and ideally getting outside can actually boost rather than deplete your energy levels when you’re feeling run down.
And while we’re talking about boosting our energy, it’s always important to emphasise the importance of seeking out the company of other people and trying to make the most of any interactions you have with family members, work colleagues, and anyone else you engage with. In particular, wherever possible try to see friends and acquaintances in a real-life environment rather than keeping all of your interactions online. In making time for the people close to you, you’ll also get a welcome distraction from other worries, and a much-needed change of perspective.
Seek out a creative hobby, particularly one that you can do in the company of others, such as a community art class. Not only will this provide you with a regular opportunity for interactions; it’s also a means of learning a new skill, which can often provide an overall boost to mental wellbeing.
Thinking in more psychological terms, an important tip when coping with situations of uncertainty is to focus on the things that are within your power to change. Start small, and remember that the cumulative effect of baby steps is always significant. And following on from this point, try to avoid being too hard on yourself, and try to remember that in many cases just getting something done can be better and of more practical use than getting it done perfectly. On this same note, wherever possible, try to set reasonable boundaries in terms of deadlines and other work-related and non-work-related commitments that you might have, and be realistic about what you can accomplish.
Try to focus on the small positives in life, and remember that every difficult situation will pass eventually, and every challenge is something we can learn from. Set yourself small things to look forward to, and this can help to counteract the sense of helplessness (and corresponding exhaustion) that can stem from economic and social uncertainty.
Lastly, remember to focus on your own wellbeing as well as that of others. It’s important to listen to your own needs, be aware of when things are getting too much, and try to make compromises accordingly. Try to find small ways of looking after yourself, such as listening to music. Looking after your personal appearance and keeping your living environment tidy will also give you a boost.
We hope you’ve enjoyed this month’s ‘Mindfulness and wellbeing’ article on coping with exhaustion. If you have any other top tips, please feel free to share in the comments. Until the next time!
References:
BetterUp: Mental exhaustion symptoms, causes, and ways to cope
https://www.betterup.com/blog/mental-exhaustion
Duolingo: 2021 Duolingo language report
https://blog.duolingo.com/2021-duolingo-language-report
Everyday Health: 4 expert ways to fight ‘depression fatigue’
https://www.everydayhealth.com/hs/major-depression-living-well/fight-depression-fatigue
NHS: 5 steps to mental wellbeing
Time: Why you feel so tired all the time
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