任何经历长期压力的人都会发生心理疲惫。它可以让你觉得不堪重负和情绪排出，并使你的责任和问题似乎不可能克服。

Feelings of detachment and apathy can wreak havoc on all aspects of your personal and work life.

You may feel trapped in your situation and as if the power to do anything about it is out of your hands, but you can overcome mental exhaustion with some help.

心理疲惫导致身体和情绪症状。它也会影响您的行为，甚至在您之前也可能会注意到。

Symptoms of mental exhaustion can vary from person to person and often begin to show gradually, creeping up on you during periods of extreme stress. If stress continues to weigh on you, you may reach a point when you feel as though you’re in a dark hole and can’t see your way out.

许多人将此称为“倦怠”，虽然它不是正式认可的医学术语。

即使您没有遇到所有的迹象和症状，也很重要的是识别这些是可能表明您在心理疲惫或倦怠的道路上的迹象。

Emotional signs

心理疲惫的情感迹象可能包括：

  • depression
  • anxiety
  • 犬儒主义或悲观
  • apathy (feeling of not caring)
  • detachment
  • 愤怒
  • feelings of hopelessness
  • feeling of dread
  • 缺乏动力
  • decline in productivity
  • 难以集中

Physical signs

Physical signs of mental exhaustion may include:

  • headaches
  • upset stomach
  • 身体疼痛
  • 慢性疲劳
  • 胃口的变化
  • 失眠
  • weight gain or weight loss
  • increased illness, such as colds and flu

行为迹象

Your mental exhaustion can cause you to behave in ways that are out of character for you. Behavioral signs may include:

  • 工作表现不佳
  • social withdrawal or isolation
  • 无法保留个人或工作承诺
  • 呼唤生病或更频繁地学校

Stressis something everyone experiences from time to time. It’s our body’s natural response to positive and negative situations that are new, exciting, or scary.

This biological response results in a surge of stress hormones, including adrenaline and cortisol. This boost of hormones helps us react quickly to perceived threats and high-pressure situations that require quick thinking. Once the stressor has been removed, your body should go back to normal.

Mental exhaustion is usually the result of long-term stress. When you’re continually dealing with things that activate your body’s stress response, yourcortisol levels remain high。最终，这开始干扰正常的身体功能，例如消化，睡眠和免疫系统。

物理疲惫，这是一种极端的疲劳状态，使您的身体排出物理排出，是一种副作用，可以通过心理疲惫引起。一种2017 review of 11 studies注意到精神疲惫损害了物理性能，并且可以使甚至简单的任务或运动感到相当多的身体征税和要求。

The terms mental exhaustion and burnout are often used to refer to being overworked or related to stress in the workplace, but mental exhaustion can be caused by a long period of persistent stress in any area of your life.

While the triggers of mental exhaustion aren’t the same for everyone, some are more common than others.

Common causes of mental exhaustion include:

  • high-pressure occupations, such as emergency responders and teachers
  • 长时间工作
  • financial stress and poverty
  • job dissatisfaction
  • being a caregiver for an ill or aging loved one
  • living with a chronic illness
  • death of a loved one
  • 有一个孩子
  • poor work-life balance
  • lack of social support

有生活方式改变和技术可以在家中使用，以帮助您应对压力并减轻心理疲惫的症状。

删除压力源

并不总是消除压力的来源，但这是治疗压力的最佳方式。

如果您在家庭或工作的职责所淹没，请考虑要求帮助任务或将您的一些责任授予其他人。

征管专业服务的帮助是另一种帮助减轻您的负担的方法，例如暂时性护理或个人支持工人，如果您是一个亲人的护理人员。保姆，清洁和运行差事是您可以外包的其他职责。

Take a break

Time to rest and recharge is an important part of treating mental exhaustion. This can mean taking an extended vacation, clearing your schedule for a couple of days, or even just taking a bit of time for yourself each day.

Taking a walk on your lunch break or taking in a movie with a friend once a week can do wonders for your stress levels.

锻炼

这不是容易找到锻炼的动力ven on a good day, but exercise has many proven benefits for your physical and mental health. You don’t need to engage in a complex or high-intensity activity to reap the benefits. Moderate exercise, such as a brisk walk, is enough.

2010年cross-sectional study在533个瑞士警察和应急响应服务公司发现，锻炼与增强的健康有关，并受到与压力相关的健康问题的影响。

该研究的参与者也觉得更好地准备应对慢性胁迫。根据结果​​，适度的运动更适合减轻压力而不是剧烈运动。

Other proven benefits of exercise include:

  • lowered stress levels
  • 减少焦虑
  • improved mood
  • a stronger immune system

放松技巧

放松技术科学认识到压力和焦虑降低。一种2013 studyinvolving 30 medical students in Bangkok showed that mediation lowers cortisol levels in the blood, which may lower the risk of diseases associated with stress.

Examples of other relaxation techniques include:

睡个好觉

睡眠是你的情绪福祉所必需的。旨在让建议的八个小时每晚睡眠。

确保良好的睡眠睡眠的最佳方法之一是避免全天在床上花太多时间 - 精神疲惫可能有贡献的东西。

开发睡前常规并坚持下去，例如在每晚在同一时间转入几分钟后做一些光线读数。

保持感激之情

Negative thoughts and feelings can consume you when you’re mentally exhausted. Keeping a journal to write down things that you’re thankful for every day can help you focus on the good in your life.

一种set ofthree studies published in 2017展示了练习感激和感激运动的人享受：

  • 更高的幸福
  • 较少的身体疾病症状
  • 减轻压力
  • happiness
  • higher relationship satisfaction
  • improved sleep
  • better physical health

药物治疗

Seeking professional help for mental exhaustion is important. A mental health professional, such as a therapist, can provide you with the tools you need to cope with stress and work through this difficult period.

与医生谈论你的症状。您的医生可能会提示药物以帮助您通过其他技术和治疗的精神耗尽来帮助管理您的症状。

Medications that may be used to treat mental exhaustion includeantidepressants,anti-anxiety medications, and sleep aids.

心理疲惫是可治疗的。有各种资源可用于帮助缓解症状并应对压力。与一个心理健康医生谈论方法来管理压力，让你再次感觉自己。