Mental exhaustion happens when the brain becomes overloaded and no longer has enough energy to handle everyday tasks. This overload can disrupt the nervous system and increase levels of cortisol, a stress-related hormone, leading to mental exhaustion.
Also known as burnout or mental fatigue, mental exhaustion can cause symptoms such as body aches, low motivation, reduced productivity, loss of appetite, lack of energy, trouble concentrating, and constant worry.
When symptoms of mental exhaustion appear, it is important to rest or do activities that promote relaxation and well-being, such as physical exercise.
Main symptoms
The most common symptoms of mental exhaustion include:
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Difficulty concentrating and memory problems
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Excessive tiredness and lack of energy
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Body aches
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Mood swings, discouragement, and anxiety
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Trouble completing everyday tasks
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Decreased libido
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Loss of appetite
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Lack of interest in previously enjoyable activities
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Difficulty sleeping or insomnia
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Lower motivation and productivity
These symptoms are signs that the body is overwhelmed. Taking time to rest is essential, as ignoring them can put even more strain on the brain and may lead to conditions like migraines or depression.
Main causes
Mental exhaustion can develop from any situation that keeps the brain constantly active. A demanding routine, excessive worry, and high personal or professional pressure are frequent causes of mental fatigue.
Also recommended: Extreme Fatigue: 8 Causes & What You Can Do tuasaude.com/en/extreme-fatigueOther factors, such as constant exposure to social media or news, working long hours without time off, and psychological conditions like depression or anxiety, can also contribute to mental exhaustion.
How to combat mental exhaustion
Some strategies that may help relieve mental exhaustion include:
1. Rest
At the first signs of mental exhaustion, it is important to pause activities and rest. Rest can include taking a nap, a relaxing bath, or engaging in activities that create a sense of well-being, such as walking outdoors, listening to music, watching a movie or series, spending time with loved ones, reading, or exercising.
2. Get quality sleep
Good sleep is key to helping the body and brain recover energy. To promote restful sleep, create a relaxing environment by avoiding phones, computers, or TV before bed, keeping the room darker, and wearing comfortable clothing. Practicing deep breathing before sleep can also help the body relax and steady the heart rate.
3. Exercise regularly
Regular physical activity helps reduce stress and promotes well-being by lowering cortisol levels. Exercise stimulates the release of endorphins, which improve mental and physical balance. It also increases oxygen flow to tissues, boosting energy for daily activities.
4. Try therapy
Therapy with a psychologist can be an effective way to manage mental exhaustion. Therapy sessions can help identify the main sources of mental overload and create strategies to manage them, improving well-being and quality of life.
5. Maintain a balanced diet
A healthy diet rich in vegetables, fruits, and legumes supports overall energy and helps ease symptoms of mental exhaustion. Foods like bananas, avocados, peanuts, and honey can help reduce fatigue and improve energy levels. Check-out a list of top foods that can give you more energy.
Vitamin and mineral supplements may also help, but should only be used under the guidance of a doctor or nutritionist. Natural stimulants such as caffeine, found in coffee and green tea, can temporarily increase alertness and energy, but their effects are short-lived, and fatigue may return once the effect wears off.