As a burnout and executive coach, I know what it's like to feel mentally drained — waking up tired, struggling to focus, and losing emotional connection to things that once brought joy. I've dedicated years to studying exhaustion in all its forms.
Mental exhaustion is more than just tiredness. It's a state where your mind becomes overwhelmed; emotions feel dull, and even simple decisions seem impossible. Whether it's the pressure of work, personal challenges, or the constant flood of information, our modern world demands more from us than ever. If you've ever felt like you're running on empty, you're not alone. In my work, 'Exhausted: An A-Z for the Weary,' I explore the deep roots of burnout, tracing its impact on both productivity and our very sense of self.
In this article, I'll discuss mental exhaustion, why it happens, and how to recognize the warning signs before it takes a serious toll. Through real-world examples, expert insights, and a practical self-assessment tool, you'll better understand your mental state and what steps you can take to prevent burnout from taking over your life.
What is mental exhaustion? How does it manifest?
Mental exhaustion is a state of energy depletion caused by chronic stress and cognitive and emotional overload. It is a significant stress-related condition that affects overall well-being.
In my practice, I see it manifest in several ways:
We may feel drained, unable to concentrate, or unusually restless.
Many of us experience anxiety and a lot of inner noise.
Our autonomic nervous systems become dysregulated, often triggering a fight-or-flight response that makes it hard to relax, let go of work thoughts, or stop worrying.
We may also develop pessimistic and hopeless thoughts. Many of my burnt-out coaching clients struggle with brain fog, which makes it difficult to think clearly or focus on tasks.
When we're mentally exhausted, even routine decision-making can feel overwhelming, leading to procrastination and mental fog.
Irritability becomes common. When we're running on empty and in survival mode, every little thing that doesn't go according to plan can push us over the edge and feel catastrophic.
Recognizing the signs of burnout and symptoms of mental exhaustion is crucial, as is identifying the risk factors that contribute to it, such as chronic stress, poor sleep, and overcommitment. Factors like chronic illness and prolonged stress can exacerbate it. That's why understanding why it happens is just as important. To break free from exhaustion, we must identify the underlying causes that keep us in a depletion cycle.
Common causes of mental and emotional exhaustion
Chronic stress in the workplace is a key cause of mental exhaustion and can quickly lead to job burnout if left unchecked. I've seen this problem intensify since the pandemic disrupted work-life balance. At its core, stress occurs when there is an imbalance between our demands and resources. We become exhausted when overwhelmed by tasks, juggling too many commitments, facing tight deadlines, or lacking clarity about what is required of us.
A lack of appreciation in the workplace, high stress levels, or toxic environments can also cause mental exhaustion. Over time, these factors may contribute to serious health problems, including anxiety disorders and chronic fatigue syndrome.
Conversely, we can also lose our motivation and energy if we are constantly under-challenged, lack a sense of meaning and purpose, or feel we are in the wrong job.
Work stress — whether from tight deadlines, unrealistic expectations, or lack of recognition — can heavily contribute to mental exhaustion. In 'The Ruthless Elimination of Hurry,' John Mark Comer warns that our fast-paced, always-on culture breeds chronic stress and fatigue. He emphasizes that "hurry is the great enemy of spiritual life in our day" and suggests intentionally slowing down to fight burnout. We deplete our mental and emotional reserves when we overload ourselves with endless commitments and fail to pause.
5 I also see many clients struggle with perfectionist tendencies and an overactive inner critic — that voice constantly criticizing and blaming them. It is like living with an inner bully who focuses only on the negatives, drags us down, and never acknowledges achievement. This internal criticism consumes tremendous energy, keeping our attention on what isn't working. Brené Brown captures this perfectly in 'The Gifts of Imperfection,' explaining that perfectionism isn't about self-improvement but seeking approval and avoiding judgment. She writes,
"Perfectionism is a shield that we carry thinking it will protect us, when in fact, it's the thing that's really preventing us from being seen."
The constant striving for flawlessness depletes our mental energy, making us more prone to burnout and exhaustion.
When mental exhaustion builds up over time, it doesn't just remain an abstract feeling — it starts manifesting in noticeable physical and emotional ways. The more we push through stress and internal pressure, the more our bodies and minds signal that something isn't right. Understanding these symptoms is key to recognizing when exhaustion has escalated into chronic fatigue and when it's time to step back and recover.
Emotional and physical symptoms of mental fatigue: How to recognize it
The symptoms of mental exhaustion are chronic exhaustion, lack of optimism, hopelessness, brain fog, an inability to concentrate, lack of efficacy, working longer hours, and getting ever less done.
Many of my coaching clients find themselves stuck in what I call a languishing zone:
They're so exhausted that they can no longer work properly, which sometimes contributes to the development of a mental health condition. Yet because they feel so behind with their to-do lists, they also don't allow themselves breaks and proper rest.
They sit in front of their screens for very long hours each day, but they don't really work. They also don't allow themselves to recuperate, rest, and revitalize. It is a very dangerous burnout spiral.
I also see patterns of shame, guilt, and anxiety appear. When we feel so tired that we can no longer function at work, we can become quite anxious. We notice that we have become less productive and that we can no longer perform at the level we used to. Ignoring these warning signs of exhaustion can take a serious toll on emotional health, leading to anxiety, mood swings, and increased irritability.
Now that you recognize the signs of mental exhaustion, how can you start restoring your energy and well-being?
How to cope with mental exhaustion and mental fatigue
In my experience, when we feel depleted and exhausted, we tend to cut activities from our lives. With barely fueled energy levels to work, we desperately try to keep functioning at work, and then we have nothing left for other areas of our daily lives — friends, family, loved ones, hobbies.
When we are in a state of mental exhaustion, our lives often shrink. One key strategy to promote wellness is prioritizing self-care by reintroducing activities that bring joy and replenish energy. Activities and people that make us feel alive can bring us joy and pleasure and refuel our depleted energy stock. These include hobbies, physical activity, exploring nature, or spending time with loved ones.
Reintroduce joyful and energizing activities
Mental exhaustion often coexists with physical fatigue, shrinking our lives — something I've seen confirmed in research published in PLOS ONE, which links chronic stress to cognitive depletion. I encourage clients to bring back activities and people that refuel them — whether through hobbies, movement, nature, or time with loved ones.Prioritize breaks and rest
When experiencing burnout, one of the most effective strategies I've found is to take a break, even if just stepping away for a few minutes to reset. This strategy might sound obvious, but it's rarely practiced. Many knowledge workers don't realize they can't sustain 14- or 16-hour workdays. If we were doing physical labor, we'd never attempt this. Just as physical exhaustion requires recovery, our mental well-being demands the same respect.Identify and manage your core stressors
We also need to understand our core stressors, both those we can control and those that are beyond our control. What exactly depletes us, and can we do anything to improve it?Set boundaries to protect your energy
Mental exhaustion often stems from poor work-life balance and overcommitment, leading to increased stress in both work and personal life. If you feel drained, it's time to establish clear boundaries — at work, in personal relationships, and even with yourself. Mark Manson captures this well in 'The Subtle Art of Not Giving a F*ck,' arguing that much of our stress comes from caring too much about things that don't truly matter. He suggests being selective with our attention and energy, writing,
"Who you are is defined by what you're willing to struggle for."
Learning to set boundaries and say no to unnecessary obligations can protect our mental health and prevent burnout."
5 Engage in physical activity
Movement clears mental fog and improves mood. Whether it's yoga, walking, or an intense workout, physical activity is one of the best ways to combat fatigue. In 'The Happiness Advantage,' Shawn Achor emphasizes the strong link between bodily movement and mental well-being. His research shows that exercise boosts mood and improves cognitive function and resilience to stress. He writes,
"Happiness is not the belief that we don't need to change; it is the realization that we can."
Engaging in physical activity can help counter the effects of mental fatigue and increase our ability to handle daily challenges.
6 Spend time in nature
Going out into nature restores mental clarity. Fresh air, natural light, and greenery have an immediate positive effect on your mental state.7 Ensure quality sleep
Not getting enough sleep fuels exhaustion. According to the Mayo Clinic, prioritizing sleep hygiene and incorporating relaxation techniques — such as deep breathing or progressive muscle relaxation — improves cognitive function and overall well-being.8 Practice mindfulness and stress reduction techniques
Meditation, deep breathing, or journaling help process emotions and reduce the mental clutter that contributes to exhaustion — techniques often recommended in psychiatry for stress management. In 'The Power of Now,' Eckhart Tolle highlights how mental exhaustion usually stems from living too much in the past or future. He explains that people should "realize deeply that the present moment is all you have," encouraging mindfulness as a way to detach from stress and overthinking. By focusing on the present through meditation and deep breathing, we can relieve the mental clutter contributing to exhaustion.
9 Seek support from others
Isolation worsens mental fatigue. Talking to a trusted friend, family member, or mental health professional can help us process our feelings and develop coping strategies.10 Acknowledge that you're not a machine
The modern world glorifies productivity, but humans aren't designed for endless output. Rest isn't a weakness — it's a necessity.
By incorporating these strategies, you can start reversing mental exhaustion and reclaiming your energy. It's not about pushing through but restoring what's been depleted.
7 lifestyle changes to prevent mental exhaustion and boost mental health
Mental exhaustion doesn't happen overnight — it develops over a long period, especially for those in demanding roles like a caregiver, when essential aspects of well-being are neglected. The key to preventing it lies in small, consistent lifestyle changes supporting physical, emotional, and cognitive health. Here are some changes that you can implement:
Take breaks to reset your mind
Taking breaks isn't wasted time — it's essential for sustained focus and productivity. Simple changes like reducing work-related messaging after office hours can help prevent burnout and mental exhaustion. Incorporating breathing exercises during these breaks can further reduce stress and mental fatigue. Taking short pauses to step away from your desk for five minutes or practice deep breathing can help reset your mind and prevent burnout.Prioritize exercise for mental clarity
Exercise isn't just for physical health — it's one of the most effective ways to clear mental fog. It boosts circulation, reduces stress hormones, and releases endorphins that improve mood. Whether it's yoga, strength training, or a simple walk, incorporating movement into your daily routine can help keep exhaustion at bay.Spend time in nature to recharge
Spending time in nature has a profound ability to restore mental energy. A recent meta-analysis found that exposure to natural environments reduces stress, improves mood, and enhances cognitive function. Whether it's a hike in the mountains, a walk in the park, or simply sitting outside in the sun, exposure to natural environments reduces stress, improves mood, and enhances cognitive function.Nurture your relationships
Spending time with friends and loved ones is vital for mental resilience. Mental exhaustion often leads to isolation, but withdrawing from loved ones can make it worse. Make time for people who uplift you — meaningful connections provide emotional support and a sense of belonging.Engage in meaningful activities
Finding activities that feel meaningful can prevent exhaustion. Whether it's a creative hobby, volunteering, or engaging in work that aligns with your values, activities that bring fulfillment help sustain motivation and energy.Honor the basics: sleep, nutrition, and movement
Taking good care of your body by honoring the basics — sleep, a balanced diet, and movement — is essential for preventing exhaustion. Quality sleep restores cognitive function, proper nutrition fuels the brain, and regular movement keeps stress levels in check. Prioritizing these three pillars helps maintain long-term mental and emotional well-being.Be mindful of social media consumption
Another key strategy is to be mindful of social media consumption. Social media can deplete you mentally by disturbing your capacity to concentrate and engage in deep work by constantly interrupting you. It can also make you feel inferior, insufficient, and excluded, for the algorithms of the attention industry don't just curate for outrage but also for envy. Setting boundaries — limiting screen time, unfollowing accounts that trigger negative emotions, and taking social media breaks — can help protect your mental space.
By implementing these lifestyle changes and targeted interventions, you create a sustainable foundation for mental well-being, helping prevent exhaustion before it takes hold.
Understand and overcome mental exhaustion with Headway summaries
Mental exhaustion can leave you feeling drained, unfocused, and trapped in a cycle of stress. Recognizing its causes and symptoms is the first step, but overcoming it requires practical strategies and a shift in mindset. That's where Headway's book summaries can help, offering expert insights without overwhelming an already fatigued mind.
Books like Deep Work by Cal Newport reveal how to reclaim focus in a world of distractions, while Digital Minimalism helps set boundaries with technology to protect mental energy. Also, 4,000 Weeks: Time-Management for Mortals by Oliver Burkeman challenges our obsession with productivity, encouraging a healthier relationship with time. Not to mention, The Happiness Trap by Russ Harris introduces ACT (Acceptance and Commitment Therapy), a science-backed approach to breaking free from stress and negative thought patterns.
With Headway's bite-sized summaries, you can absorb key lessons from these transformative books in minutes, not hours. Let expert wisdom guide you toward sustainable recovery — explore these summaries in the Headway app and start making small, meaningful changes to restore your energy and clarity today!
