Mentally exhausted? Here's 10 ways to overcome mental fatigue
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what mental fatigue is and how to spot it. Plus, use our 10 tips to help get your energy and clarity back when you're feeling mentally drained.
In a world where juggling work, personal life, and the constant ping of notifications is the norm, mental fatigue is all too common. But it's more than just being a little tired–it can bog you down, mess with your productivity, and even derail your wellbeing.
Although feeling this way might seem exhausting, the good news is that there are steps you can take to lift that mental fog and regain clarity.
What is mental fatigue?
Mental fatigue is the result of prolonged cognitive activity. It's like your brain has run a marathon and now struggles to go for even a short walk. Unlike physical tiredness, which affects your body, mental exhaustion affects your mood, focus, and decision-making skills.
Physical fatigue is usually straightforward to diagnose and relatively simple to remedy with rest or a good night’s sleep. However, rest or sleep don’t necessarily work the same way with mental fatigue. You can wake up after a full 8 hours and still feel exhausted.
Think of mental fatigue as running out of mental battery. At first, you might feel less alert and focused. Tasks that normally take minimal effort seem strenuous. You might also find that you're more forgetful, stressed, easily distracted, or irritable—all signs that your brain could use a break. If you don’t know when to take a break, pushing through ongoing fatigue can lead to burnout.
Mental fatigue can disrupt your social life, as you might withdraw from social engagements or find it challenging to invest emotionally in relationships. You also might feel disconnected from things that once gave you pleasure, like your hobbies and interests.
💙 Whether you’re feeling mentally fatigued or physically fatigued, make time to Create Rest and Relaxation with this short guided practice.
The symptoms of mental fatigue
Recognizing mental fatigue is the first step towards reclaiming your mental fitness. Let’s review some of the emotional and physical symptoms of mental fatigue:
Emotional symptoms of mental fatigue
Anxiety: A constant state of worry and stress.
Feeling unmotivated: Tasks that you used to enjoy now feel like a chore.
Lacking concentration: Focusing on a single task becomes almost impossible.
Getting easily angry or irritated: Even small things can make you lose your cool.
Physical symptoms of mental fatigue
Sleep issues: Difficulty falling asleep, staying asleep, or waking up.
Physical aches: Unexplained muscle tension or headaches.
Upset stomach: Overeating, or the opposite—loss of appetite.
Unhealthy eating habits: Gravitating toward comfort foods that might be too high in sugars or unhealthy fats.
Identifying mental fatigue isn’t always straightforward. Symptoms can vary from one person to another and can also escalate during periods of stress. What complicates matters further is that these symptoms often mimic or coincide with other health issues.
Perhaps unsurprisingly, anxiety and depression are particularly interwoven with mental exhaustion. If you suspect a medical or mental health condition is behind your symptoms, it’s always best to seek professional advice.
What causes mental fatigue? Here’s why your brain feels tired
While there are many various factors that contribute to mental fatigue, there are some common culprits:
Stress
Chronic stress is a leading cause of mental exhaustion. When your brain perceives a threat—real or imagined—it releases stress hormones that can lead to brain fog, reduced attention span, and problem-solving abilities.
Work pressure and heavy workloads
If your job has you juggling multiple responsibilities with tight deadlines, it's almost inevitable that you'll feel mentally drained at some point. Heavy workloads and high expectations can keep you in constant overdrive. Add in the stresses of the post-pandemic world—Zoom fatigue, anyone? It all adds up to one tired brain.
Family issues
Your home should be your sanctuary, but what happens when it becomes a battleground? Family conflicts, relationship problems, or caregiving responsibilities can be mentally exhausting. Balancing familial expectations and personal needs can wear you down, adding another layer to your mental fatigue.
Challenging life events
Major life events such as marriage, divorce, moving to a new city, or the death of a loved one require significant mental effort which can lead to emotional stress. During these times, even day-to-day tasks can become unbearable, adding to your mental load and contributing to feelings of exhaustion.
Struggling with illness
Physical health conditions aren't just taxing on the body. They also deplete mental energy. Chronic illnesses like diabetes, heart disease, or even acute conditions like an infection can contribute to mental fatigue. The mental toll of managing symptoms, treatments, and lifestyle changes can be exhausting.
Hidden factors
Beyond the obvious, several hidden factors can also contribute to mental fatigue. These include poor nutrition, lack of exercise, and dehydration. Though these may seem unrelated, they play a pivotal role in how your brain functions. For instance, dehydration can reduce cognitive abilities, while poor nutrition can deprive your brain of essential nutrients, affecting performance.
10 ways to overcome mental fatigue
While mental exhaustion may feel overwhelming, it is possible to recharge your mind and regain mental clarity.
1. Take a break
Give yourself permission to step back and take that mental health break. Working non-stop or dwelling on your worries endlessly will only further your exhaustion. Whether it's a micro-break from work, a short walk, a nap, or just shutting off your phone for an hour—do something that mentally disconnects you from your stressors.
2. Try a short meditation
When our minds are overworked and feeling fatigued, it’s time to practice some mental and emotional self-care. Meditation can be an effective way to relax the mind and give it a much needed break from your daily tasks. This can be done at the start of your day in preparation, in the middle of your day to help you relax and improve your mental focus, or at the end of your day to help your mind unwind. Even a short, simple daily meditation practice can make a world of difference in your level of mental fatigue.
💙 When you need to reset and recharge try this simple guided practice that will help you Reset with the Breath.
3. Double down on sleep
A lack of good-quality sleep can lead to physical and mental fatigue. Aim for at least 7–8 hours of sleep each night to give your mind the rest it deserves. Disrupted sleep patterns can mess with your internal clock and contribute to mental weariness, so stick to a regular schedule.
💙 Need a little help getting to bed early tonight? Try settling in with a cozy Sleep Story like A Walk in the Connecticut Woods and you’ll drift off in no time.
4. Stay active
Physical activity has the double benefit of improving physical and mental health. Even just 20–30 minutes of moderate exercise can boost your mood and provide you with a dose of energy.
💙 You can also incorporate nurturing mindfulness in your movement via the Daily Move with Mel Mah.
5. Practice self-care
It’s important to add self-care into your daily routine to support your mental wellbeing. These moments of intentional self-care can alleviate mental strain — and you don’t have to carve out an entire day to reap the rewards. Whether it's a hot bath, reading a book, or even just taking a few moments to breathe deeply, taking time for yourself can do wonders for your mental state and help revive you when you’re feeling mentally exhausted.
💙 If you’re not in the habit of caring for yourself, check out our Radical Self-Care series to learn how to make yourself a priority.
6. Clear your space of clutter
A cluttered environment can be a subtle but significant source of stress. Taking the time to declutter your living and working spaces can free up mental energy. Organizing your physical environment can create a sense of order and control, which is psychologically reassuring. If you feel overwhelmed clearing your space, start small by clearing your desk first. Then see how you feel and if it sparks any inspiration to clear other areas.
7. Write down your thoughts
Sometimes, your mind needs a safe space to unload. Journaling can provide an outlet for your thoughts and worries, helping you make sense of them. This can be particularly useful for tackling problems contributing to mental fatigue, as writing issues down on paper can often make them seem more manageable.
💙 Sometimes journaling can help you remove those pesky thoughts that keep you up at night. If you need a place to start, we have five Calm Journals you can download to get you going.
8. Prioritize effectively and focus on one thing at a time
Mental fatigue often comes from having too much on your plate. Prioritizing tasks can help you focus on what’s important, allowing you to tackle challenges more organized and with less stress. Sometimes the best way to do this is to practice single-tasking where you simply focus on one thing at a time.
💙 You can practice this valuable skill with a guided practice. Check out Settle Down by Single-Tasking with Jay Shetty.
9. Connect with supportive people
A strong support system can remind you what’s important. Sometimes, speaking to a friend or family member can make you feel more grounded, centered, and less mentally drained. Your loved ones may offer advice, emotional support, or simply a listening ear—each of which can be mentally rejuvenating. Other times seeing your loved ones is an excuse to unplug and simply relax.
💙 Sometimes when we’re experiencing mental fatigue, we can end up feeling disconnected from the people we love. If you need help reconnecting, explore our Relationship with Others series.
10. Seek professional help
If mental fatigue starts interfering with your ability to function normally, it may be time to consult a professional. Whether it's a therapist or a medical doctor, getting a professional perspective can help identify underlying issues contributing to your mental fatigue.
Mental fatigue FAQs
How do you get rid of mental fatigue?
Eliminating mental fatigue often involves a multi-pronged approach, including lifestyle changes like adequate sleep, regular exercise, and balanced nutrition. Mindfulness techniques such as meditation can help calm your mind, and taking short breaks to relax can also offer relief. Additionally, if mental fatigue persists or interferes with daily activities, consult a healthcare professional for a comprehensive diagnosis and treatment plan.
How do you get mental fatigue?
Mental fatigue can be caused by various things, including persistent stress, work overload, challenging life events, and even physical illness. It may also be a symptom of underlying mental health conditions like depression or anxiety disorders. Multiple elements can contribute to mental exhaustion, and sometimes, it's a combination rather than a single cause.
What does mental fatigue lead to?
Unaddressed mental fatigue can lead to several complications, including reduced productivity, impaired cognitive functions, and deteriorated emotional wellbeing. In extreme cases, it can contribute to mental health conditions such as depression, anxiety, or chronic fatigue syndrome. Therefore, it's essential to recognize and address symptoms before they escalate into more severe issues.
Am I physically or mentally tired?
Physical tiredness generally affects your muscles and energy levels, making physical tasks more challenging. Mental fatigue, on the other hand, affects your cognitive functions—making it difficult to focus, make decisions, or even stay emotionally stable. While both can co-occur, they have different symptoms and require different approaches for effective management.
Is fatigue a trauma response?
In some cases, yes. Fatigue, including mental exhaustion, can be a response to trauma. When the body and mind are continually in a state of high alert due to traumatic experiences, it can lead to physical and mental fatigue. If you suspect your fatigue stems from a traumatic experience, seek professional help for appropriate diagnosis and treatment.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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