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How to Deal with Emotional Burnout

Listen to “How to Deal with Emotional Burnout”.


Emotional burnout is a state of feeling mentally worn-out due to increased stress. The factors leading to the extra stress could be related to work, school, relationships or any other aspects of your life. 

Emotional burnout is an exhausting experience which can affect how we function and interact with others. It may also be accompanied by a variety of mental and physical health symptoms. 

If left unaddressed, burnout can make it difficult for an individual to function well in their daily life and, while it isn’t a diagnosable psychological disorder, it should be taken seriously.

The signs and symptoms of emotional burnout can vary from person to person and usually occur over a long period. The results can affect us physically, emotionally, or behaviorally. Luckily, the condition doesn’t have to be permanent.

If you feel like you are struggling with emotional exhaustion, there are many things you can do. In most cases, recovery requires a combination of lifestyle changes.

The following lifestyle changes are recommended both to prevent emotional exhaustion before it happens and to help stop it when it does:

1. Put Yourself First

Practice saying “no” when you feel there is too much on your plate, and be sure to set aside time every day to do something you enjoy, even if it is just for a few minutes. Meditation is great for letting go of daily stressors.

2. Diet. 

Aim to eat a diet rich in fruits, vegetables, and lean meats. Stay away from as much processed food as possible, especially fast foods. Avoid soda, coffee, and energy drinks, and stick to water and decaffeinated beverages. Be sure to steer clear of tobacco and alcohol, which will worsen symptoms.

3. Movement

Make sure to move for at least 30 minutes each day. Activities such as yoga and walking in nature are great and have been shown to lower stress levels. They also count towards your daily exercise

4. Sleep.

Although restful sleep can be difficult to achieve when dealing with emotional exhaustion, establishing a calming nighttime ritual can significantly improve the quality of your sleep. 

Approximately 15 to 30 minutes before you go to sleep, turn off the TV and remove all other electronic devices from your bedroom, including cell phones, tablets, and computers. Make your room as dark and cool as possible. If falling asleep in silence is difficult for you, download the DeepH app with unique meditations for a deeper night’s sleep and relaxation.  

Some herbal supplements, teas, and essential oils may also help you drift off to sleep. Chamomile tea has been used for centuries to encourage relaxation, while diffused lavender oil in your bedroom may help you feel sleepy.

5. Mindfulness 

There are many mindfulness techniques to help you avoid emotional burnout. They include breathing exercises, yoga, meditation and even walking. Mindfulness exercises help you to reduce your stress levels so that you have less anxiety about the past and future. Their aim is to help you to stay engaged in the present and focus your thoughts on positive relationships and events. 

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