Mental exhaustion: Symptoms, causes, and how to recover

10 signs of mental exhaustion:

1. Feeling constantly drained
2. Difficulty concentrating
3. Disrupted sleep patterns
4. Heightened emotional reactions
5. Reduced motivation
6. Headaches or tension
7. Withdrawing from others
8. Forgetfulness
9. Decision-making fatigue
10. Feeling disconnected or numb
    
    

Top causes:

• Prolonged stress
• Emotional overload
• Burnout at work or caregiving
• Unresolved trauma
• Lack of rest or boundaries
  
  

How to recover:

✓ Take regular breaks from screens and tasks

✓ Reconnect with things that bring you joy

✓ Get consistent sleep and hydration

✓ Set gentle boundaries with time and energy

✓ Talk with a therapist to rebuild emotional capacity

If you feel stuck, working with a Headspace therapist can help you reset.

Mental exhaustion is when you feel completely depleted and overwhelmed, even if you’ve had enough rest. It’s different from physical tiredness or fatigue, which can usually be fixed with a good night’s sleep or long rest. Mental or emotional exhaustion can be caused by several factors at once, making it difficult to address with one solution. Mental exhaustion lingers, manifesting as difficulty concentrating, irritability, and feeling emotionally “checked out.” It’s important to understand that becoming mentally or emotionally exhausted doesn't mean you’ve failed—it’s your brain’s way of telling you it needs a break.

Common factors that can lead to mental exhaustion include:

• Constant multitasking
• Caregiving
• Managing family crises
• Lack of sleep
• High-pressure work environments
• Emotional overload
• Unresolved trauma
• Prolonged anxiety
• Chronic stress from grief or loss
• Perfectionism that keeps your mind in a state of overdrive

You should be aware of the signs and symptoms of mental exhaustion. Knowing them helps you identify where you’re at emotionally, so you can course-correct when necessary before things get worse. It’s possible to experience emotional and cognitive symptoms of mental fatigue.

Emotional signs of mental exhaustion:

• Irritability
• Frequent mood swings
• Feeling overwhelmed or like you’re unable to cope
• Emotional exhaustion or numbness
• Feeling disconnected or emotionally flat
• Increased anxiety
• Persistent worry
• Low motivation
• Loss of interest in things you once enjoyed
• A sense of hopelessness
• A sense of dread
• Heightened sensitivity to stress
• Inability to accept criticism
• Social withdrawal or avoiding friends and family
  
  

Cognitive signs of mental exhaustion:

• Difficulty concentrating or staying focused
• Brain fog
• Forgetfulness
• Trouble making decisions
• Reduced creativity
• Feeling unable to problem-solve
• Being increasingly indecisive
• Persistent negative thought patterns
• Racing thoughts
• Difficulty organizing thoughts or tasks
• Procrastination
• Neglecting responsibilities
  
  

Physical or behavioral signs (that often overlap with emotional and cognitive ones):

• Sleeping issues, such as insomnia
• Excessive fatigue
• Waking up tired
• Frequent headaches
• Muscle tension or unexplained aches
• Change in appetite (eating more or less)
• Using more caffeine, alcohol, or other substances
  
  

If you recognize any of the above signs, it might be time to seek support. Professional care through therapy can enhance your ability to cope and recover. Plus, the benefits of therapy can offer long-lasting support to combat mental exhaustion.

Mental exhaustion is taxing, and you might feel like recovery is out of reach. Fortunately, there are simple, effective mental health tips that can help. Explore the following ways to heal from mental exhaustion.

1. Start your day in silence
2. Do deep breathing exercises every day
3. Limit news and social media to certain times of day
4. Break overwhelming tasks into smaller, more manageable steps
5. Create a “mental reset” ritual—try going for walks, journaling, or taking a short nap
6. Turn on the “do not disturb” feature to protect your dedicated focus time, not just before going to sleep
7. Ask for help by delegating when you can; getting even small things off your plate can make a big difference in your ability to cope
8. Schedule time each week that’s just for you—you’d be amazed how giving yourself even just an hour of guilt-free time can help you reset and recharge
9. Try a guided meditation in the Headspace app
10. Practice saying “no” without feeling guilty
11. Keep a gratitude journal and write down 3 things each day that you’re grateful for
12. Eat nourishing meals; limit empty-calorie snacks
13. Listen to calming music
14. Play ambient noise in the background while you’re trying to be productive
15. Get in some physical movement—stretch, dance, take a short walk
16. Reduce your caffeine intake
17. Hydrate more
18. Talk to a therapist to identify and understand deeper patterns or stressors

Remember, you don’t have to tackle all of this at once. These are just ideas you can choose from. Pick a few that resonate and see how well they alleviate stress and help you rebuild resilience.

If you’re wondering, “Does therapy help?”, working with a licensed therapist can be very effective. In therapy, you’ll work toward uncovering what’s draining you emotionally. You’ll also learn to identify triggers to avoid in the future. From there, you’ll be able to develop coping mechanisms to use the next time you feel overwhelmed.


Several therapeutic approaches can address mental exhaustion, including:

• Cognitive behavioral therapy (CBT): Helps you identify and change unhealthy thought and behavior patterns that are contributing to your burnout.
• Acceptance and commitment therapy (ACT): Teaches you to accept challenging emotions and commit to healthy acts that align with your values.
• Other stress-reduction techniques: Mediation, mindfulness, deep breathing, and relaxation exercises can all be beneficial in combating mental exhaustion.

If you’re struggling with symptoms of mental exhaustion, explore Headspace’s new online therapy program for help. It’s a flexible, insurance-friendly way to connect with licensed mental health professionals who get what you’re going through. Headspace provides convenient scheduling, culturally competent care, and evidence-based support that fits into your life when, where, and how you need it. Contact Headspace today to learn more about online therapy and to get matched with a therapist who’s the right fit for your needs.


_Sources:

_{Kunasegaran, K., Ismail, A. M. H., Ramasamy, S., Gnanou, J. V., Caszo, B. A., & Chen, P. L. (2023). Understanding mental fatigue and its detection: a comparative analysis of assessments and tools. PeerJ, 11, e15744. https://doi.org/10.7717/peerj.15744. Accessed May 27, 2025.}