Healthy Aging: Top 8 Self-Help Tips for Overcoming Mental Exhaustion
If you are suffering from mental exhaustion, it can affect you physically too. It is not a fun experience and can sneak up on you without you realizing it. You may think you’re doing wonderfully well and then one day you realize you’re not.
Mental exhaustion can speed up the aging effect causing skin aging and accelerating the formation of wrinkles. It is important to not only address the steps to overcome mental exhaustion but also learn on how to prevent it in the first place. After all, prevention is always the best medicine.
1. Track & Monitor How You Spend Your Time
If you don’t know how much you have spent what you’re doing, it can be easy to just keep going 24/7 and never take a break. Take some time to track what you’re doing daily for about a week. You can use your smartphone or a note pad to track and record your daily activities.
When you look at the activities you did while tracking, note the things that aren’t really producing results or that are completely unnecessary. For example, do you go to a lot of meetings or spending too much time on your emails? Do you have to? Do you spend a lot of time doing unnecessary tasks that take up your time and not producing any result. It’s best to always find ways to put limits on it.
2. Put Everything in Your Calendar
One of the reason why people get overscheduled doing too much and become mentally exhausted is that they think they can do it all. They think they can do 48 hours of work in 24 hours. But, if you started putting everything on your calendar properly, you would see that you just can’t. First, schedule the must-dos. Then add in family time, friend time, and "me" time to your day. Don’t add anything to your schedule that will reduce these important things.
3. Get a Good Night’s Sleep
We shouldn’t forget the importance of sleep. The recommended amount of sleep for a healthy adult is at least seven hours. If you’re having trouble sleeping at night, address that issue so that you fall asleep fast and your sleeping time is productive. To help get used to a regular sleeping pattern, go to bed and wake up at the same time every day for at least 30 days.
4. Exercise Every Day
Schedule in exercise time every day. It doesn’t have to be strenuous exercise. It can be as simple as a brisk walk. You don’t need to schedule in an entire hour for exercise. Look at your schedule so that you can determine if you have 10 minutes to walk six times a day, or three 20-minute walks a day. You can also separate that out into different types of exercise. The important thing is to get up out of a chair and move as much as you can.
5. Eat Right
Enough cannot be stated about eating the right type of food for your body to stay healthy. What you eat often depends on what you need. Ask your doctor to test your blood levels for vitamins and then eat the things you need to avoid deficiencies. Try eating smaller meals throughout the day which will give you a break, boost your energy, and help you stay more focused.
6. Stay Hydrated
It can be very easy to get dehydrated. Most adults should drink between eight and ten 8-ounce glasses (about 2 litres) of water each day to stay hydrated. If you exercise strenuously you’ll need more. Tea, coffee, soda, and sugary drinks are all dehydrating and don’t do the same thing as clean, filtered water will. Take the challenge and commit to drinking enough water for 30 days, and you’ll see a huge difference.
7. Take Regular Breaks
When you are doing mental tasks, it’s hard to want to take a break sometimes because there are times when the time is just flying by as you work, and you just don’t notice it. But, it’s imperative that you take regular breaks.
Some people like to use something called the Pomodoro Technique. Here’s how it works:
- Set a timer for 25 minutes.
- Focus on one task the whole time.
- Take a 5-minute break when the timer goes off.
- After the fourth 25-minute block, take a break for 15-30 minutes.
Repeat until your task is done (or your workday is over). During your break, get up and stretch, go for a fast walk, grab a snack, drink some water, and you’ll come back refreshed.
8. It’s Ok to Do Nothing
A lot of us might be uncomfortable with downtime. Even if you have a mentally exhausting job as compared to a physically exhausting one, everyone needs to get away sometime. Schedule your yearly vacations and do something. Even if you just stay home and look at local sites, that’s okay - everyone needs downtime and everyone needs time to do nothing.
If you are currently mentally exhausted, spend time resting, spending time in nature, eating right, drinking sufficient water and just getting yourself back on track both mentally and physically. Then start fresh when you go back to your daily routine.
17 Signs You’re Mentally Exhausted
When you are mentally exhausted, your body tries to get them to take a break and rest in every way it can. That’s why it’s so important to pay attention to the signs of mental exhaustion. Learn more on the signs that you are mentally exhausted, click here.