“I’m so tired” is something everyone has probably said at some point. You may feel physically exhausted after a double shift at work or an extensive hike. But it’s also possible to experience emotional fatigue, which can feel completely draining.

Emotional fatigue is the persistent strain or overwhelm of your emotional capacity. It essentially means that you’ve given so much emotional energy to difficult situations, or your negative feelings have been all-encompassing, that you feel worn out.

Even though it’s not a clinical term, emotional fatigue is a descriptive term that many people experience from prolonged stress, difficult life changes or lack of self-care. In addition, anxiety or depression can also contribute to emotional fatigue.

Even though emotional fatigue is difficult, learning how you can take care of yourself when it occurs can help you regain the emotional battery to handle upcoming stressors while reducing the risk of burnout. 

Here are some ideas to try when you feel like emotional fatigue is starting to creep in:

• Say no to potentially stressful events or situations.

Unfortunately, life doesn’t stop when you’re exhausted, either physically or emotionally. You likely still have responsibilities like work, school and errands. However, you are capable of setting boundaries when it comes to nonessential events or situations that require emotional energy. 

If you’re invited to an event that you believe will require a lot of emotional energy that you can’t give right now, it’s OK to say no. If it’s an event that you feel obligated to attend, such as a close friend’s birthday, then give yourself permission to leave after a certain amount of time.

• Prioritize a quality sleep schedule.

Sleep is essential for everyone. Not getting enough quality sleep may contribute to both physical and emotional exhaustion. If you don’t give your mind and body the time they need to reset, it can have lasting effects on your emotional regulation, concentration and energy levels.

If you feel like you’re starting to feel emotionally exhausted, try to prioritize a schedule that allows for seven to nine hours of sleep each night. Not only can this help regulate your stress hormone (cortisol) levels that may be contributing to your emotional fatigue, but sleep also increases your ability to process and regulate emotions. 

• Use mindfulness techniques.

Emotional fatigue may occur when it feels like your negative emotions have become completely overwhelming. By practicing mindfulness, you’re able to observe those emotions without judgment to reduce their impact on your emotional well-being.

Mindfulness is a practice that enables you to focus on the present moment by being aware of your thoughts, emotions and body. There are a variety of mindfulness techniques that can help address and reduce your emotional fatigue, including:

• Body scan meditation
• 5-4-3-2-1 method (engaging all five senses)
• Focused breathing

• Take a day for yourself. 

The difference between introverted and extroverted people is how they recharge their emotional battery. Introverted people gain the battery back from being alone, while extroverted people gain their energy by being around other people. Whatever way helps you recharge, spend some time doing it.

If you’re feeling emotionally fatigued, try to take a full day to do what helps you relax and feel content. For some people, that could mean spending the day on the couch watching their comfort movies. For others, that could mean taking a trip with friends to a different city. All that matters is that you’re taking the day to do what you enjoy in a way that lifts some of the weight off your shoulders.

• Spend time with someone who doesn’t drain your emotional battery.

Leaning on a support system during times of mental health distress can help you in a variety of ways. They can validate your feelings, actively listen to your troubles and give you a safe space to open up. When you’re feeling emotionally fatigued, try to spend time with a person in your support system who doesn’t require a lot of emotional energy. 

For example, we’ve likely all had that friend who pushes our boundaries, constantly needs attention or brings negativity to every situation. They are not the person you should turn to when you’re emotionally exhausted. Choose a person who lets you talk without interrupting and cheers you on from the sidelines without asking for anything in return. 

By taking the time to care for yourself, you can manage and reduce your emotional fatigue. If you need further support than what a friend or outpatient therapist can provide, Lightfully’s Virtual Partial Hospitalization Program may be what you need to improve your overall quality of life. 

Through an intensive, structured virtual program, five days a week, we can help you take back control of your emotional well-being and learn the skills needed to protect your emotional battery.

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.