We have all had a bad day. Work, concerns, stress, traffic, violence and family tensions can trigger a series of overwhelming thoughts that saturate our brain and deplete us mentally.
Moments come when we feel exhausted or demotivated.
Maybe let’s ask ourselves what comes next or what else we can endure. We are without strength or desire to continue with our daily activities, we avoid coexistence, we act on the defensive and we even feel that nothing is in our favor, says Mario Velázquez, clinical psychologist.
We may not even know where these feelings come from, but, in most cases, it is because we are emotionally tired.
How many times has the phrase said: I am very tired, but my fatigue is not physical, but mental?
But why is this fatigue and how can we reduce it? Next, we explain it.
What is mental fatigue?
When we face adverse or challenging situations, it is possible to feel emotionally exhausted and worn. This is known as emotional exhaustion or mental fatigue.
“When life situations are causing me a negative reaction, but without a clear justification, we could be experiencing mental fatigue,” says Velázquez.
In most cases, this exhaustion gradually accumulates over time. Its effects can manifest themselves emotionally, physical and general performance.
The emotions that can arise when we are mentally tired include:
- Apathy
- Irritability
- Lack of motivation
- Negative thoughts
- Difficulty concentrating on a single activity
In extreme cases, depression and anxiety can also be experienced.
While physical and performance symptoms may include the following, according to May Clinic:
- Fatigue
- Headaches
- Poor quality
- Difficulty completing daily tasks due to responsibilities
- Breach of deadlines
- Increased absences
- Isolation or evasion
- Less commitment to the work environment
- Execution of work tasks in a slower way
How can we rest our mind?
“It will sound curious, but sometimes we relate to be able to sleep with rest, and I always mention that to rest mentally we need to disconnect,” says Velázquez.
In addition, to deal with emotional exhaustion it is essential to recognize stress factors that can be minimized or eliminated.
When you face stressful situations that you cannot control, it is essential to direct your attention to the present. In doing so, he acquires a clearer vision of his environment, which allows him to distance himself from what generates tension and finding greater serenity.
Techniques to reduce mental fatigue
There are tools or techniques that can help us recover emotional and mental balance.
1. Conscious disconnection and rewarding activities
One of the keys to combat mental fatigue is to learn to disconnect from stress sources and perform activities that generate satisfaction.
As the psychologist Mario Velázquez mentions, it is not just about sleeping, but about looking for moments that allow us to reconnect with life. This may include activities such as:
- Walk barefoot on grass or the sand.
- Enjoy a sunset or a landscape that inspires.
- Sharing with positive people who make us feel good, such as having coffee or performing recreational activities together.
The idea is to break the routine and find spaces that allow reconnecting with the beauty of life.
2. Guided meditation and mindfulness
Meditation is a powerful tool to rest the mind and reduce stress. Velázquez recommends starting with guided meditations, especially for those who have no experience in this practice. Some options to start include:
- Use applications such as Calm either Headspacewhich offer guided meditations.
- Listen to relaxing music reproduction lists, such as Mindfulness Music In Spotify.
- Practice short meditations of three to five minutes a day, progressively increasing to 20 minutes.
Mindfulness helps to focus on the present, reduce mental rumination and find a space of inner calm.
3. Establish closing routines
One of the causes of mental fatigue is the feeling that we never end our tasks.
To combat this, it is essential to create closing rituals that allow “disconnecting” at the end of the day. Some ideas include:
- Close the computer and organize pending tasks for the next day.
- Make a list of priorities and commit to fulfill it.
- Carry out a relaxing activity before sleeping, such as reading or listening to quiet music.
These routines help establish limits between work and rest, allowing the mind to recover.
4. Connection with the senses and the present
Neuropsychologist Ana Gómez de Escauriaza recommends connecting with the five senses as a way to reduce mental exhaustion.
This practice helps focus on the present and enjoy the little pleasures of life. Some ways to do so include:
- Become aware of the aromas, flavors and textures of food.
- Carefully observe a landscape or a work of art.
- Breathe deeply and feel the air when entering and getting out of the body.
These simple actions allow leaving the autopilot and reconnecting with the current moment.
5. Learn to say “no” and redefine priorities
Mental fatigue is often due to overload of responsibilities and the difficulty in establishing limits. Gómez de Escauriaza suggests learning to say “no” assertively and redefine priorities. This implies:
- Identify what activities are really important and which ones can be set aside.
- Communicate needs and limits clearly and respectfully.
- Avoid procrastination and fulfill tasks in time to reduce mental burden.
In addition, it is important to remember that we do not have to be productive all the time. Allowing rest and enjoying leisure is essential to maintain emotional balance.
Other strategies to reduce emotional exhaustion
In addition to the techniques mentioned, you can also apply these strategies in your day to day:
- Maintain a healthy and balanced diet. Consume a variety of foods from all groups to obtain the necessary nutrients and maintain their energy during the day.
- Regular physical exercise. The World Health Organization recommends that adults perform at least 150 minutes of physical activity of moderate intensity per week. Although it seems contradictory, exercise increases energy instead of reducing it.