Fatigue: Understanding The Physical And Emotional Exhaustion

Fatigue is a complex condition that can manifest in various physical, mental, and emotional ways. It is characterised by a constant feeling of exhaustion, burnout, or lack of energy, which can significantly impact an individual's daily life and well-being. Fatigue is not merely a result of a long day or strenuous physical activity; instead, it often indicates an underlying issue that requires attention. While anyone can experience fatigue, it is essential to recognise and address its potential causes and triggers.

Physical fatigue symptoms

Fatigue is a feeling of constant exhaustion, burnout, or lack of energy. It can be physical, mental, or a combination of both. Physical fatigue symptoms can be caused by a variety of factors, including:

• Lack of physical activity
• Being overweight or obese
• Periods of emotional stress
• Taking certain medications, such as antidepressants or sedatives
• Alcohol consumption
• Use of illicit drugs, such as cocaine
• Consuming too much caffeine
• Poor diet
• Sleep problems
• Workplace stress
• Shift work
• Long work hours
• Hard physical labour
• Irregular working hours
• Strenuous exercise

It is important to note that fatigue can also be caused by underlying medical conditions, such as:

• Chronic fatigue syndrome
• Infections (e.g., cold, flu, COVID-19)
• Addison's disease
• Hypothyroidism
• Hyperthyroidism
• Sleep disorders (e.g., insomnia)
• Eating disorders (e.g., anorexia)
• Autoimmune disorders
• Congestive heart failure
• Chronic obstructive pulmonary disease (COPD)
• Cancer
• Heart disease
• Diabetes

If you are experiencing fatigue, it is recommended to make lifestyle changes such as improving your diet, exercising regularly, reducing stress, and getting adequate sleep. If these changes do not help alleviate your fatigue, it is important to consult a doctor as it may be a symptom of an underlying medical condition.

Mental fatigue symptoms

Mental fatigue can be caused by a variety of factors, including intense mental activity, overwhelming responsibilities, and unmanaged stress. It is important to recognize the symptoms of mental fatigue and take appropriate steps to address them. Here are some common symptoms of mental fatigue:

• Anger and irritability: Mental fatigue can put you in a bad mood, making you more short-tempered and easily irritated.
• Lack of motivation and concentration: It becomes challenging to get work done as mental exhaustion saps your motivation and makes it difficult to concentrate.
• Insomnia and sleep issues: Research shows that people with mentally demanding jobs often experience insomnia and other sleep issues.
• Unhealthy coping mechanisms: Mental fatigue may lead to increased substance use, such as drinking or drug use, as a way to cope with stress and negative emotions.
• Physical symptoms: Mental fatigue can manifest as physical symptoms, including feelings of numbness, low energy, and a general sense of being unwell.
• Changes in appetite: Stress and mental exhaustion can cause changes in your eating habits, leading to increased snacking or a loss of appetite.
• Anxiety and depression: Mental fatigue can trigger feelings of anxiety and depression, leaving you with a persistent sense of sadness, hopelessness, or worry.
• Difficulty managing emotions: You may experience difficulty processing and regulating your emotions, leading to a sense of detachment or cynicism.
• Decline in productivity: Mental exhaustion can result in a noticeable decline in your performance at work or school, as well as a lack of interest in social activities.
• Frequent illnesses: Mental fatigue can weaken your immune system, making you more susceptible to illnesses like colds and flu.

It is important to address mental fatigue and not ignore its symptoms. Self-care practices, such as getting enough sleep, exercising regularly, and maintaining a healthy diet, can help alleviate mental exhaustion. Additionally, relaxation techniques, mindfulness practices, and therapy can also be effective tools for managing mental fatigue.

Emotional fatigue causes

Emotional fatigue, or mental exhaustion, can be caused by a variety of factors, including:

High-Pressure Jobs

Jobs that are high-pressure or demanding can lead to emotional exhaustion. This includes professions such as nursing, medicine, policing, and teaching.

Intense Schooling

Intense educational programs, such as medical school, can cause emotional fatigue due to the high cognitive load and stress they entail.

Long Work Hours

Working long hours without sufficient rest can result in emotional exhaustion. This is especially true if there is a lack of work-life balance or emotional support.

Financial Stress

Financial worries or poverty can contribute to emotional fatigue. This may be due to factors such as unemployment, financial pressures, or working multiple jobs.

Caregiving Responsibilities

Caring for a loved one, especially if they are ill or have special needs, can be emotionally draining and lead to exhaustion.

Personal Loss

Prolonged divorce proceedings or the death of a family member or friend can trigger emotional exhaustion.

Chronic Illness or Injury

Living with a chronic illness or injury can be emotionally taxing and contribute to feelings of exhaustion.

Workplace Stress

A stressful work environment, including factors such as heavy workload, conflicts with colleagues, bullying, or job insecurity, can lead to emotional fatigue.

Lack of Sleep

Not getting enough sleep or having poor sleep quality can contribute to emotional exhaustion. This may be due to factors such as shift work, sleep disorders, or stress.

Unhealthy Diet

A poor diet that is low in nutrients or high in sugar and processed foods can impact energy levels and contribute to emotional fatigue.

Substance Use

Alcohol, drugs, and caffeine can interfere with sleep and affect mood, contributing to emotional exhaustion.

Lack of Exercise

A lack of physical activity can impact energy levels and contribute to emotional fatigue. On the other hand, too much exercise or the wrong type of exercise for your body can also lead to exhaustion.

Mental Health Conditions

Mental health issues such as anxiety, depression, and seasonal affective disorder are common causes of emotional fatigue.

Emotional fatigue symptoms

Emotional exhaustion can arise from a period of excessive stress in one's work or personal life. It can make people feel emotionally drained, overwhelmed, and fatigued. Emotional exhaustion is one of the signs of burnout.

Emotional symptoms

• Feelings of hopelessness
• Anger and irritability
• Difficulty concentrating
• Increased cynicism or pessimism
• Lack of focus or forgetfulness
• Feeling trapped or stuck
• Lack of motivation

Physical symptoms

• Nausea or upset stomach
• Sore muscles or muscle tension
• Headaches
• Back pain
• Stomach problems

Performance symptoms

• Difficulty completing daily tasks and responsibilities
• Failing to meet deadlines
• Isolation or avoidance
• Lower workplace commitment
• Poor work performance
• Social withdrawal from others

Treating emotional fatigue

Emotional exhaustion can result from chronic life stress and emotionally taxing events. It is a state of feeling emotionally worn-out and drained due to accumulated stress from your personal or work life, or a combination of both. It is one of the signs of burnout.

Eliminate the stressor

The best way to treat stress is to eliminate the stressor. If your work environment is the cause of your emotional exhaustion, consider changing jobs or companies. If your manager or boss is the source of your stress, you can also consider transferring to a new department or asking to be placed under a different manager.

Eat healthily

Eating healthy means choosing a balanced diet rich in fruits, vegetables, whole grains, and lean meats, while avoiding sugary snacks and fried or processed foods. Eating healthily can improve digestion, sleep, and energy levels, which can positively impact your emotional state.

Exercise regularly

Any sort of physical activity raises endorphins and serotonin levels, improving your emotional state. Exercise also helps take your mind off your problems. Try to exercise for 30 minutes per day, even if it’s just a long walk.

Avoid alcohol

Alcohol may temporarily boost your mood, but the feeling will quickly wear off, leaving you more anxious and depressed than before. Alcohol also interferes with your sleep.

Get enough sleep

Sleep is important for mental health. Aim for eight to nine hours of sleep every night. Developing a routine at bedtime can help you relax and ensure better quality sleep. Limiting caffeine can also have a positive impact on your sleep schedule.

Practice mindfulness

Mindfulness techniques are scientifically recognized to reduce stress and anxiety and can be key to balancing your emotions. Mindfulness is the act of engaging with the present moment, helping to direct your attention away from negative thinking. Examples include going for a walk, especially in nature, and keeping a journal to write down your thoughts and feelings.

Connect with a trusted friend

Talking face-to-face with a friend is a great way to relieve stress. A trusted friend or family member can listen without judging you. If you don’t have anyone close to turn to, check if your employer offers an employee assistance program with counseling services.

Meet with a professional

Along with making lifestyle changes, it’s important to seek professional help to treat emotional exhaustion. A therapist can give you the tools you need to work through a stressful period and equip you with new coping skills.

Frequently asked questions