Emotional exhaustion, physical fatigue and what to do about it!
Lately, I’ve had the hardest time getting myself motivated to do anything. I know there are things I should be doing. I even know that they’ll make me a happier, more functional human. But actually getting myself to do them? That’s a whole other concept. Some days, self-care feels like an ancient ritual practiced by someone who has their life together—a club I am definitely not a member of right now.
If you’re nodding along in exhausted agreement, chances are you’re dealing with some level of emotional exhaustion or physical fatigue. Or both. Because, let’s be honest, sometimes it’s hard to tell the difference when everything feels like a herculean effort. So, let’s break it down.
What’s the Difference Between Emotional Exhaustion and Physical Fatigue?
Physical Fatigue is exactly what it sounds like—your body is running on empty. Maybe you’re not sleeping well, overexerting yourself, or dealing with stress that’s physically manifesting as tiredness. You feel sluggish, sore, and like no amount of coffee is ever enough.
Emotional Exhaustion, on the other hand, is when your soul is tired. It’s the mental fog that makes decision-making feel impossible. It’s the overwhelming sense of meh about things you used to enjoy. It’s the emotional equivalent of staring at your to-do list and deciding, “Nah, I’m just gonna lay here and contemplate the ceiling instead.”
The tricky part? Emotional exhaustion can mimic physical fatigue. Your body feels just as heavy, your energy is nonexistent, and simple tasks—like responding to a text—feel impossible. It’s like your brain is buffering, but there’s no strong WiFi signal in sight.
How to Know Which One You’re Dealing With
If you’re wondering whether you’re emotionally exhausted, physically fatigued, or both, ask yourself:
- Am I sleeping enough but still feel exhausted? Emotional exhaustion is sneaky. You could be getting a solid eight hours of sleep and still wake up feeling like you ran a marathon in your dreams.
- Do I feel emotionally drained from daily tasks? If even deciding what to eat feels overwhelming, your exhaustion is likely emotional.
- Is my body aching, or do I just feel blah? If your muscles hurt and you can barely keep your eyes open, your body is probably physically fatigued. If you just feel mentally done, emotional exhaustion is at play.
- Do I feel relief after resting? Physical fatigue usually improves with actual rest. Emotional exhaustion? Not so much. You can nap all day and still wake up feeling like a used dishrag.
What to Do About It
So, what’s the game plan? How do you crawl out of this I-don’t-want-to-do-anything hole? Spoiler alert: It doesn’t involve magically waking up tomorrow as a hyper-motivated productivity machine (wouldn’t that be nice). It’s about small, intentional shifts.
1. Start Small and Celebrate Tiny Wins
Lately, I’ve been practicing a little extra grace with myself, and you should too. Even if all you can do somedays is get up, wash your face, and brush your teeth. You know what? That counts. That’s a win.
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We tend to downplay small victories, but celebrating them actually fuels more motivation. The more you acknowledge the little things, the more your brain wants to keep going. So, if the only thing you do today is get out of bed? You won. If you make a sandwich? Double win. If you actually eat said sandwich instead of letting it sit next to you for hours? You’re basically thriving.
2. Change the Ratio of Your Thoughts
Here’s a little mindset hack: You only need 51% of your thoughts to be positive to start swinging the pendulum toward optimism. That’s it. You don’t have to be a ball of sunshine or force toxic positivity down your throat. Just slightly tip the scale in favor of hope.
Even if everything feels stacked against you, look for the tiny positives. Maybe it’s a dog you saw on your walk. Maybe it’s the fact that your coffee was chef’s kiss perfection. Maybe it’s that you finally changed the dead lightbulb in your bathroom. Whatever it is, count it.
3. Give Yourself Permission to Rest (Without Guilt)
I get it—resting when you have a million things to do feels counterproductive. But guess what? Your brain and body need breaks. Burnout doesn’t reward you with a medal; it just drains you further. So if you need a day (or a week) of doing the bare minimum, take it.
And no, resting doesn’t mean scrolling on your phone for six hours and then wondering why you still feel like trash. Try real rest—reading, listening to music, sitting in silence, or even just breathing without a screen in your face.
4. Move Your Body in the Tiniest Way Possible
I know, I know. Exercise is the last thing you want to hear right now. But I’m not telling you to hit the gym like a fitness influencer. I’m saying move a little. Stretch while lying in bed. Wiggle your toes. Stand up for five seconds. Even the smallest movement can signal to your brain that you’re alive and kicking, and that can help nudge you out of exhaustion mode.
5. Reach Out (Even If It’s Just to Say “Hey”)
When you’re emotionally exhausted, it’s easy to isolate yourself. Reaching out to someone—even if it’s just a simple text—can help break the cycle. You don’t have to pour your heart out; just reconnecting with another human can remind you that you’re not alone in this.
If you’ve been feeling exhausted beyond words, know this: You are not lazy. You are not failing. You are not broken. Your mind and body are just screaming for a little TLC, and that doesn’t mean you have to overhaul your entire life overnight. Start small. Give yourself grace. Celebrate even the tiny victories, and remember—just tipping the scale slightly in favor of positivity can be enough to turn things around.
Until next time, keep it brash, keep it true to you, and for the love of all things cozy, take a nap if you need one.
If you missed out last post on Mental Health Awareness and What it Really Means, you can read it here.
