Many things can trigger mental exhaustion, including doing mentally demanding tasks or living with long-term stress. You might get this from:. A study suggests that hard mental work can lead to a build-up of the neurotransmitter glutamate in your brain.

The high concentration of glutamate then affects your decision-making skills, self-control, and ability to do hard tasks or perform your best mentally. Sleep may therefore be more important than ever as it can help flush out waste materials from the brain. But not all experts agree with this theory, and more research needs to be done.

More research suggests mentally demanding work can cause changes in your brain metabolism, which can leave you feeling mentally fatigued. And some research states too much cognitive activity and stimulation can leave you feeling mentally exhausted.

Other research suggests mental fatigue is linked to disturbed sleep, high work demands, being female , being older, and being a supervisor. But, interestingly, shift work and long work hours may not be linked to mental fatigue, but disturbed sleep is a key culprit.

In this study, disturbed sleep included:. Finally, a study looked at students and found sleep problems were linked to a close cousin of mental exhaustion, emotional exhaustion. Here are 12 science-backed tips to help you tackle mental fatigue.

But your so-called executive functions will also take a hit. This includes mental abilities like goal maintenance, set shifting being able to move back and forwards between different tasks , and mental flexibility being able to respond to new and changing events.

Research shows cognitive performance declines after just one night without sleep. One study found two consecutive nights of less than six hours sleep was linked to decreases in performance that can last for six days.

Sleep deprivation is also linked to lower EQ emotional intelligence , sense of independence, empathy, positive thinking, and stress management skills. And research shows sleep problems are linked to an increased risk of burnout, but a study on firefighters shows sleeping during overnight shifts can improve this.

However, more research needs to be done in this area. One study suggests non-executive functions take a hit, while executive functions may not.

We recommend keeping your sleep debt below five hours to perform at your best. The RISE app can work out your sleep need and how much sleep debt you have. RISE users on iOS 1. Sleep hygiene is the name for the set of daily habits you can do to help you fall and stay asleep at night, and get the most restful healthy sleep possible.

Good sleep hygiene can help when battling mental exhaustion in a few ways. Firstly, good sleep hygiene will help you fall and stay asleep, making it easier to lower your sleep debt and keep it low. Finally, good sleep hygiene will help you fall asleep quickly and wake up less often.

This can improve your sleep continuity , which includes both falling asleep and staying asleep throughout the night. Better sleep continuity is linked to better mental performance. One study found higher sleep continuity was linked to better cognitive performance across all age groups.

For younger people, higher sleep continuity was linked to better working memory and inhibitory control your ability to control your attention and behavior.

For older people, higher sleep continuity was linked to better inhibitory control, memory recall, and verbal fluency.

It dictates your sleep-wake cycle, body temperature fluctuations, and hormone production, amongst other things. Plus, being out of sync can negatively impact your sustained attention , information processing, and visual-motor performance, such as hand-eye coordination.

The RISE app predicts your circadian rhythm each day and shows you when your body naturally wants to wake up, wind down for bed, and go to sleep, so you can sync up your daily life with these times. The lower your sleep debt, the better the peaks and dips are going to feel.

But you can also use them to your advantage when overcoming mental exhaustion. Schedule your most demanding or important tasks for your peaks in energy, and save easier tasks for your dips in energy.

Taking breaks during your energy dips these are the perfect time for a nap can also help prevent extended brain activity and job burnout from creeping up as you get some time for rest and self-care in your day. RISE can tell you when your energy peaks and dips will be each day, so you can schedule your to-do list to match.

We all know exercise is good for our physical health, but it may help combat mental fatigue, too. Research suggests not doing exercise and having a high body mass index BMI can both contribute to mental fatigue.

And one study found overall high levels of physical activity can help offset some of the negative impacts of sleep loss on executive function. A study found even a single bout of exercise can help.

In the study, participants spent an hour doing a cognitively demanding task. Then, one group did 30 minutes of moderate aerobic exercise on a bike, another group did 30 minutes of lower body stretching, and a third group watched a sitcom.

The results showed the aerobic exercise group showed better recovery for cognitive flexibility, mood, motivation, and self-perceived cognitive capacity. RISE also has audio guides that walk you through relaxation techniques for better sleep including progressive muscle relaxation and diaphragmatic breathing.

You can learn more about how to sleep with anxiety here. Sometimes, you need a short-term fix for mental exhaustion to see you through the day.

A systematic review found consuming caffeine before doing a mentally demanding task can help with mental fatigue. Just be sure not to rely on caffeine too much.

It can linger in your system for up to 12 hours and keep you awake at night — which can add to mental exhaustion the next day. Check RISE for when you should have your final coffee each day based on your circadian rhythm.

While you need to focus on the big things that impact mental exhaustion like sleep debt , there are some quick fixes that can perk you up when you need to perform.

Listening to music is one hack to try. The same research above found listening to music is a promising treatment for mental fatigue.

And a study asked participants to perform a mentally exhausting task while either listening to relaxing music or no music at all.

We cover other sounds that may improve sleep and daily fatigue here. The review we mentioned above found smelling odors during a mentally demanding task can help combat mental fatigue.

And research from looked at whether a mixture of peppermint, basil, and helichrysum essential oils could help mental exhaustion. Participants used a personal inhaler with either the essential oil concoction or a placebo of rose water for a week.

Those who used the essential oils reported less mental exhaustion. Ylang ylang and lavender can cause drowsiness, but they can also make you feel more relaxed, which may be useful before bed. More research needs to be done in this field, but it is a relatively cheap and easy treatment option to add to others on this list.

You may even feel like you want to isolate yourself from loved ones, or find yourself feeling irritable and therefore not being the best company. But spending time with others can help in your journey to overcoming mental exhaustion.

When you socialize, dopamine and oxytocin are released, helping to boost your mood, lower cortisol levels , and reduce stress. Having a good social support network can help you through stressful times, and even just having a conversation can even help to perk you up when you're feeling sleepy.

But your body needs sleep even more than usual when you have a lot going on. The amount of sleep each person needs can vary, but aim for 7 to 8 hours of quality sleep each night. Depending on your preferences, these foods may have a lot of sugar, or empty calories.

Also, take care to stay hydrated and eat at regular times. A tired brain can sometimes benefit from a quick refresh. If work or school has sapped your ability to concentrate, take a break from your desk and get outside if you can. Generally speaking, the more you exercise, the better.

Try to devote at least 2. That being said, any exercise can help. Sex and other intimate contact can offer many benefits.

It can help relieve stress, improve your mood, and may help you get better sleep. A hug from a friend or family member or a cuddle session with your pet can still give you a mental boost. Instead of letting thoughts of the entire project overwhelm you, try breaking the task down into smaller parts.

Each task, when considered separately, may seem more manageable on its own. This can help prevent panic and make it easier to move smoothly from task to task. This is a big one. And it can be hard — really hard. Try to get comfortable with asking for help if you need it.

Reach out to a co-worker, friend, family member, or partner to see who can help you out. Having someone pick up groceries, make a phone call, or just listen to you vent can bring about some relief. This can feel pretty disheartening.

Instead of thinking about what you might have done, try thinking about what you were able to do with what you had. There are times when the most you can manage is getting the work done as quickly as possible. Managing to get a project done while dealing with stress, overwhelm, or cognitive fatigue is something you can be proud of.

While mental exhaustion can affect anyone, students have a particularly high risk of it. Rather than driving yourself into the ground, try these study habits to help you work more efficiently.

Maybe you have an early class, a class right after lunch, or an evening class at the end of a long workday. Writing things down can help them stick in your mind.

Taking notes can also help you stay alert and focused, and good notes will make good study material later. Professors often mention key concepts that will appear on exams during lectures, so taking notes can put you a step ahead in your studies. How do you typically study? Do you reread assigned chapters?

Review chapter highlights? Simply reading over the chapters or your notes may not help, especially if you tend to zone out while reading.

Trying a new approach to studying could make a difference in your level of cognitive energy and your grades. Nature can have a positive impact on mental and physical health, and these benefits may also extend to your studies. Older research conducted at Washington State University found evidence to suggest adding plants to study areas could help you feel more attentive and less stressed, possibly leading to increased productivity.

The study was small and the authors agree that more research is needed to support their findings. Learn more about the potential benefits of keeping houseplants.

If you feel exhausted the minute you start studying, consider moving your session somewhere else. Your bedroom may not be the best place to study, especially if you mainly use it for sleeping. A change of environment could help reset your focus. Try the library, your favorite coffee shop, or even a different room in your house.

If the weather allows, try a new study spot outdoors. Try adjusting your study time so that you can put in some time when you feel more alert, like over breakfast.

Managing stress is easier said than done, but making an effort to clearly understand the underlying causes of your stress can be a big help. She asks clients dealing with mental exhaustion to acknowledge everything on their plates — even minor things, such as making a doctor appointment or shopping for a birthday present.

Self-care plays an important part in wellness and stress relief. This includes things like staying active, getting enough sleep, and eating well. But self-care also means taking time for things you enjoy. She recommends giving yourself time each day to engage in activities that bring you joy and give you energy.

Doing so can help you recharge, prevent overwhelm, and reduce your risk of becoming too stressed to function. Your brain will appreciate the chance to relax. MacCutcheon also recommends mindfulness practices to help decrease stress. This evidence-backed approach involves:. Try to remember that the people who care for you probably want to help in whatever way they can, even just by listening.

Simply telling a loved one about the things stressing you out can help you feel less alone. Alternately, consider talking to a co-worker, teacher, mentor or supervisor, or guidance counselor. Some workplaces also have designated professionals on staff to provide employee support and help people dealing with stress both in and out of the office.

Moving forward, there are things you can do to avoid becoming overwhelmed the next time life gets busy. Your work is important, but so is your personal life. If you focus on one and exclude the other, both might end up suffering. It can help to take a step back and explore some ways to set aside time for all aspects of your life.

Some challenges, like a graduate thesis, big deadline, or a restructure at work, are temporary, and you may need to devote a little extra time to them for a while. Remember, your mind and body are connected in a lot of ways, so make sure you stay on top of your physical health.

Trying to do everything or make everyone happy can run you dry. Saying no can be difficult. Please keep me in mind if you need help in the future. If your symptoms seem more physical than emotional, it may help to start by talking to your primary healthcare provider, who can help you narrow down a possible cause.

Even a few sessions with a mental health professional can help you better understand your mental exhaustion and come up with ways to combat it. Everyone feels fried from time to time, usually during a period of high stress. Once the stress resolves, so does the exhaustion. If you feel chronically drained and have trouble reducing stress on your own, consider getting help from your healthcare provider.

How would my perfect day be different? Have I brought my concerns to my employer, and explored options with them? Going through mental exhaustion alone can be, well, exhausting. reaching out for help from your support system or from a mental health professional is always an option when you need a little extra guidance.

Overextending yourself week after week is not a sustainable way to be productive. At Reclaim, this is beyond important to us, and one of the leading forces driving our product value for users.

Automatically defending your schedule, creating a manageable weekly work plan, and prioritizing healthy daily habits allows you to be more productive, happier , and prevent mental exhaustion from derailing you again.

Outlook Calendar for Reclaim is almost here! Join the waitlist. What is Mental Exhaustion? What is mental exhaustion? What causes mental exhaustion? Here are the top causes of mental exhaustion: Overwhelming workload High-pressure demanding job Job dissatisfaction Family or at-home stress Significant life events like loss or having a baby Uncertainty about the future Chronic illness or mental health issues Overextended commitments Societal or global stressors Not prioritizing self-care While these are the top causes of mental fatigue, it is not an exhaustive list.

Trend Reports January 10, October 18, October 27, March 29, November 2, Ready for an AI calendar? A meeting agenda is a list of topics to discuss in a meeting. Check out 12 meeting agenda templates to help your team stay focused on the purpose of the meeting.

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Meeting scheduler apps help busy pros better manage meetings, but over half of people report prioritization and flexibility issues. Learn 6 ways to book appointments sooner in Google Calendar.

Smart Events are AI calendar events that automatically find the best time by priority, stay flexible for rescheduling, and maximize your availability. When should you use Habits vs. Tasks in your calendar? Habits for recurring events you need to regularly schedule—Tasks for your one-time to-dos.

Here are 8 best apps to help freelancers optimize their workflows and maximize productivity. Get the latest productivity trends from Reclaim. Something went wrong. Please try again. These behavioral symptoms and more could be the result of the physical and emotional consequences of mental exhaustion.

However, Caraballo warned that if mental exhaustion continues for long enough, it could result in the development of a clinical diagnosis like depression, anxiety, or even PTSD.

Caraballo indicated that the causes are numerous, especially during this time of social upheaval that can cause proximity burnout or mental exhaustion. The COVID pandemic has also placed additional stress on people, Caraballo continued, explaining that adjusting to a new way of life and dealing with social isolation has resulted in extended mental exhaustion.

These are tools and habits that help counteract risk factors, including everything from nurturing a positive self-image to having a supportive friend group.

While some factors might change over time, like your income level or social connections, others, like self-discipline and social skills, stay with you throughout your life.

Not having these factors growing up could lead to a higher risk of burnout down the line or other consequences like depression and substance use.

For example, while you might not be able to change a paralyzing injury, a supportive social circle can help lower the stress and change your outlook on life. Systemic racism may be difficult or impossible to escape, but strong advocacy skills can help you feel control and even improve the situation.

Mental exhaustion is painful and yes, exhausting. But despite how difficult it may seem in the moment, situations can be lifted and changed. Give the tips listed above a shot, and remember to take it easy — giving your mind a break and delegating tasks when needed are crucial to fighting off fatigue.

Kevin Jiang is a Canadian journalist covering health, science, and a bunch of other neat stuff. Read more from him on Twitter. It can cause a range of physical symptoms like stomach issues, back pain, and insomnia.

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Anxiety and insomnia are linked. Anxiety may cause your insomnia and insomnia may worsen your mental health. Self-care isn't just about drinking water and using moisturizer.

Self-care is necessary for your short- and long-term health and happiness. Here's a…. Sundays don't have to be scary. Learn how to incorporate a solid, sustainable self-care routine into the beginning of each week.

Here are tips, tricks,. Repeated and uncontrolled exposure to stress leads to mental fatigue. Stress increases cortisol levels, and excessive levels of cortisol for a long time can make you emotionally exhausted and fatigued.

Chronic stress debilitates you physically and mentally. Thus, it can expose you to serious illnesses. It can affect the functioning of the nervous system, which can lead to feelings of burnout, decreased motivation, and emotional exhaustion.

Stress affects the amygdala, triggering the fight or flight response which as a result weakens the prefrontal cortex. In the short term, this can contribute to mental fatigue.

Statistics on the dangers of stress are even more alarming for community workers experiencing high stress levels daily. Police officers also experience mental exhaustion due to working in rotating shifts and a lack of sleep. A study published in Frontiers in Neurology found a correlation between mental fatigue and physical activity.

The findings show that physical activities can accelerate mental exhaustion and have a significant effect on mental fatigue in general. When the body is tired, it can be difficult to focus, think clearly, and manage emotions , which can lead to feelings of mental fatigue.

Are you constantly exhausted and suspect you are being overworked? This blog post will be helpful:. Caring for our family members is fulfilling, but it can come with many stressors. When that stress remains continuous, it leads to chronic exhaustion. Founder of The Enemy of Average with a degree in behavioral psychology from Purdue University, Justin Gasparovic , warns:.

These differences can lead to differing beliefs and expectations, making it hard to find common ground and leading to disagreements, stress, and tension.

This can make disagreements more heated and family dynamics more challenging to navigate. And because families are often expected to be open and comfortable discussing sensitive topics, it can add even more pressure to an already challenging situation, making it a common cause of mental fatigue.

The National Library of Medicine published research on the mental health effects of family caregiving. The study showed evidence of poor health habits in caregivers, such as resorting to low-quality nutrition and neglecting their own health.

In addition, spouses with shared personal characteristics and habits poor nutrition and lack of physical exercise are more likely to develop illnesses, thereby becoming mutual caregivers. All these factors result in increased depression and mental exhaustion. Factors such as a lack of physical activity, poor sleep habits, unhealthy eating habits, and substance abuse can all impact mental health and lead to feelings of burnout.

Your diet matters more than you may think! For instance, a study published by Frontiers in Nutrition showed that a proper intake of vitamin D can greatly reduce the symptoms of various issues such as concentration, mood swings, sleep problems, and fatigue.

Furthermore, MDPI published a study that showed a correlation between the gut microbiome bacterial species in your body , diet, and mental fatigue.

The brain needs a diverse variety of nutrients to function optimally and stay energized, including healthy fats, carbohydrates, minerals, and vitamins.

One of the reasons regular, sufficient sleep is so important is to give your brain an opportunity to rest and process the events of the day.

In fact, a study from the Journal of Affective Disorders found that people with negative interactions with their inner circle are more likely to experience various mental health issues, including anxiety, depression, and suicidal thoughts.

Emotionally, toxic people can wear away our sense of joy, self-esteem, and patience. Stress hormones come into play because interacting with a toxic person makes us feel uncomfortable and even threatened.

The body goes into defense mode and the interaction becomes physically and mentally draining. Faisal Tai, MD, named procrastination as one of the top causes of mental fatigue.

In simple terms, procrastination is postponing action. People with mental disorders such as depression, anxiety, and different psychoses often experience mental fatigue.

They may also deal with the flight-or-fight response, which can lead to extreme mental fatigue. It can also be a symptom of illness in the body, such as an infection or a chronic illness, like diabetes.

According to Karen M. Mustian , Ph. of the University of Rochester Medical Center, Rochester, the best medicine for mental fatigue is — exercise. She prescribes aerobic walking, swimming, cycling and anaerobic sprinting, weight lifting, high-intensity interval training activities.

People with mental fatigue should do these activities at least ten minutes a day, three to five days a week to see results. Apart from exercise, Dr. Timothy Lyons highlighted the importance of nutrition for combating fatigue:. You can begin by:. On average, American workers left 9.

Talent Acquisition Specialist at CAKE. com, Simo Jokic , explains why finding a work-life balance is necessary:. For an individual to preserve their mental and cognitive resources, they need to master the art of finding a balance between responsibilities and activities that unburden and fulfill them.