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Symptoms of mental exhaustion and tips for overcoming it
Are you mentally exhausted? Here's how to tell (and what to do about it).
- Mental exhaustion is a symptom of long-term stress. It can affect physical well-being, causing a person to feel physically exhausted.
- There are some things you can do yourself to alleviate your mental strain, which will then eliminate some of the mental exhaustion you're feeling.
- Seeking medical assistance for mental exhaustion is common, with therapists working alongside patients to help develop healthy coping mechanisms and doctors assisting with treatments such as antidepressants or anti-anxiety medications where needed.
What is mental exhaustion?
Knowing the symptoms of mental exhaustion can help you understand when to seek help.
Credit: Vectorium on Shutterstock
According to Medical News Today, mental exhaustion can affect physical well-being, causing a person to feel physically exhausted.
What are the symptoms of mental exhaustion?
- Low emotional resilience
- Feeling stressed or anxious
- Cynicism or pessimism, feeling like nothing is going right
- Apathy (a feeling of not caring)
- Difficulty concentrating
- Feelings of helplessness
- Physical exhaustion or fatigue
- Sleep problems (sleeping too much or too little)
- Feelings of being overwhelmed
- Low motivation
- Feeling distracted or on edge
- Difficulty with memory
- Drastic weight gain/loss
- Changes in appetite
- Depression/depressive symptoms
- Suicidal ideation
What is the difference between stress and mental exhaustion?
Stress is something we all experience - it's the body's natural response to situations that are new, scary, worrisome, etc. The biological response is a surge of stress hormones (adrenaline and cortisol) that helps us react quickly to perceived threats or high-pressure situations. With stress, once the "threat" has been removed, your body will stop the surge of hormones and you should go back to your normal state.
Mental exhaustion, however, is a symptom of long-term stress. When you are continually dealing with things that activate your body's natural stress response, your cortisol and adrenaline levels remain high. Eventually, this begins to interfere with your body's normal functions (such as digestions, sleep, your immune system, etc.).
What causes mental exhaustion?
Mental exhaustion or "burn out" are terms that are often used to explain the feeling of being overworked or generally stressed about things relating to your work, but mental exhaustion can be caused by a long period of persistent stress in any areas of your life. It could be work, it could be your home life, or it could be a combination.
Mental exhaustion can be caused by high-pressure jobs, working long hours, being dissatisfied at work, being the caregiver for an ill loved one, living with a chronic illness, the sudden death of a loved one, poor work-life balance, lack of social support, or a number of other factors.
How can I tell if I'm emotionally exhausted?
Psychology Today has an incredibly helpful "emotional exhaustion inventory" to check your status:
- I smile less frequently than I used to, even in situations I typically would find funny.
- My senses seem dulled, so food tastes flat, music doesn't move me, back rubs give me no pleasure/release, and I reach for black or grey clothes.
- I can't sleep. Either I can't fall asleep, stay asleep, or all I want to do is sleep.
- Socializing is difficult. When I am with friends or family, I feel disconnected and have a hard time paying attention to what they say.
- I get startled easily by voices, noises or movement. I feel jumpy and jittery.
- I am more irritable than I used to be, especially in lines, online and on the phone.
- My anxiety level is higher than usual, and crowds and traffic make me feel claustrophobic.
- I cry more easily, particularly during movies, sad news reports, sentimental stories and even shows with happy endings.
If any of these statements sound familiar, you could be dealing with mental/emotional exhaustion.
How can you treat mental exhaustion?
Seeking medical assistance for emotional exhaustion can help you get back on track.
Credit: Evellean on Shutterstock
How can mental exhaustion be treated? There are some things you can do yourself to alleviate your mental strain and thus eliminate some of the mental exhaustion you're feeling.
Remove the stressors in your life.
If you're overwhelmed with your tasks at work, consider asking for help or delegating some of your tasks to others, if possible. If you're feeling overwhelmed at home, consider enlisting the help of a babysitter or house cleaner to eliminate some of your stress.
Keep a journal.
Writing can be extremely therapeutic. Writing about things you are thankful for (especially at a time in your life where you are overwhelmed) can positively impact your mental health way more than you realize. Research has showed that people who practice gratitude (and gratitude expression exercises) often have a higher sense of well-being, fewer symptoms of physical illness, reduced stress, and higher relationship satisfaction.
While you may not have time to visit the gym, there are many ways you can incorporate a bit of exercise into your daily activities, such as taking the stairs more often than the elevator at work, waking up early to go for a walk/run or even doing some physical activity while watching television at the end of the day.
A 2010 study of 533 Swiss police officers and emergency service corps found that exercise was associated with enhanced health and actually protected against stress-related health problems. The participants of this study also reported feeling better prepared to cope with the chronic stress of their jobs.
Incorporate relaxation techniques into your daily routine.
Meditation, according to a 2013 Bangkok study, lowers cortisol levels in the blood, which may then lower the risk of diseases associated with stress. If you're not into meditation, other forms of relaxation including yoga, deep breathing exercises, massage, aromatherapy, or tai chi may also be helpful.
Adjust your sleeping patterns.
Sleep is essential for your emotional well-being. HealthLine suggests developing a bedtime routine and sticking to it. It can also be particularly helpful if this routine occurs at roughly the same time every evening. This can be doing some light reading for a few minutes before bed at the same time every night, for example.
Seek medical assistance from a doctor and/or therapist.
Mental exhaustion is an incredibly real and difficult thing to cope with, and seeking medical treatment for it could be one of the best choices you make. A therapist, for example, can provide you with the tools you need to cope with daily stressors. A doctor can talk to you about your symptoms and potentially prescribe medicines (such as antidepressants or anti-anxiety medications) if they feel it may be helpful.
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Inventions with revolutionary potential made by a mysterious aerospace engineer for the U.S. Navy come to light.
- U.S. Navy holds patents for enigmatic inventions by aerospace engineer Dr. Salvatore Pais.
- Pais came up with technology that can "engineer" reality, devising an ultrafast craft, a fusion reactor, and more.
- While mostly theoretical at this point, the inventions could transform energy, space, and military sectors.
The U.S. Navy controls patents for some futuristic and outlandish technologies, some of which, dubbed "the UFO patents," came to light recently. Of particular note are inventions by the somewhat mysterious Dr. Salvatore Cezar Pais, whose tech claims to be able to "engineer reality." His slate of highly-ambitious, borderline sci-fi designs meant for use by the U.S. government range from gravitational wave generators and compact fusion reactors to next-gen hybrid aerospace-underwater crafts with revolutionary propulsion systems, and beyond.
Of course, the existence of patents does not mean these technologies have actually been created, but there is evidence that some demonstrations of operability have been successfully carried out. As investigated and reported by The War Zone, a possible reason why some of the patents may have been taken on by the Navy is that the Chinese military may also be developing similar advanced gadgets.
Among Dr. Pais's patents are designs, approved in 2018, for an aerospace-underwater craft of incredible speed and maneuverability. This cone-shaped vehicle can potentially fly just as well anywhere it may be, whether air, water or space, without leaving any heat signatures. It can achieve this by creating a quantum vacuum around itself with a very dense polarized energy field. This vacuum would allow it to repel any molecule the craft comes in contact with, no matter the medium. Manipulating "quantum field fluctuations in the local vacuum energy state," would help reduce the craft's inertia. The polarized vacuum would dramatically decrease any elemental resistance and lead to "extreme speeds," claims the paper.
Not only that, if the vacuum-creating technology can be engineered, we'd also be able to "engineer the fabric of our reality at the most fundamental level," states the patent. This would lead to major advancements in aerospace propulsion and generating power. Not to mention other reality-changing outcomes that come to mind.
Among Pais's other patents are inventions that stem from similar thinking, outlining pieces of technology necessary to make his creations come to fruition. His paper presented in 2019, titled "Room Temperature Superconducting System for Use on a Hybrid Aerospace Undersea Craft," proposes a system that can achieve superconductivity at room temperatures. This would become "a highly disruptive technology, capable of a total paradigm change in Science and Technology," conveys Pais.
High frequency gravitational wave generator.
Credit: Dr. Salvatore Pais
Another invention devised by Pais is an electromagnetic field generator that could generate "an impenetrable defensive shield to sea and land as well as space-based military and civilian assets." This shield could protect from threats like anti-ship ballistic missiles, cruise missiles that evade radar, coronal mass ejections, military satellites, and even asteroids.
Dr. Pais's ideas center around the phenomenon he dubbed "The Pais Effect". He referred to it in his writings as the "controlled motion of electrically charged matter (from solid to plasma) via accelerated spin and/or accelerated vibration under rapid (yet smooth) acceleration-deceleration-acceleration transients." In less jargon-heavy terms, Pais claims to have figured out how to spin electromagnetic fields in order to contain a fusion reaction – an accomplishment that would lead to a tremendous change in power consumption and an abundance of energy.
According to his bio in a recently published paper on a new Plasma Compression Fusion Device, which could transform energy production, Dr. Pais is a mechanical and aerospace engineer working at the Naval Air Warfare Center Aircraft Division (NAWCAD), which is headquartered in Patuxent River, Maryland. Holding a Ph.D. from Case Western Reserve University in Cleveland, Ohio, Pais was a NASA Research Fellow and worked with Northrop Grumman Aerospace Systems. His current Department of Defense work involves his "advanced knowledge of theory, analysis, and modern experimental and computational methods in aerodynamics, along with an understanding of air-vehicle and missile design, especially in the domain of hypersonic power plant and vehicle design." He also has expert knowledge of electrooptics, emerging quantum technologies (laser power generation in particular), high-energy electromagnetic field generation, and the "breakthrough field of room temperature superconductivity, as related to advanced field propulsion."
Suffice it to say, with such a list of research credentials that would make Nikola Tesla proud, Dr. Pais seems well-positioned to carry out groundbreaking work.
A craft using an inertial mass reduction device.
Credit: Salvatore Pais
The patents won't necessarily lead to these technologies ever seeing the light of day. The research has its share of detractors and nonbelievers among other scientists, who think the amount of energy required for the fields described by Pais and his ideas on electromagnetic propulsions are well beyond the scope of current tech and are nearly impossible. Yet investigators at The War Zone found comments from Navy officials that indicate the inventions are being looked at seriously enough, and some tests are taking place.
If you'd like to read through Pais's patents yourself, check them out here.
Laser Augmented Turbojet Propulsion System
Credit: Dr. Salvatore Pais
The experience of life flashing before one's eyes has been reported for well over a century, but where's the science behind it?
At the age of 16, when Tony Kofi was an apprentice builder living in Nottingham, he fell from the third story of a building. Time seemed to slow down massively, and he saw a complex series of images flash before his eyes.
As he described it, “In my mind's eye I saw many, many things: children that I hadn't even had yet, friends that I had never seen but are now my friends. The thing that really stuck in my mind was playing an instrument". Then Tony landed on his head and lost consciousness.
When he came to at the hospital, he felt like a different person and didn't want to return to his previous life. Over the following weeks, the images kept flashing back into his mind. He felt that he was “being shown something" and that the images represented his future.
Later, Tony saw a picture of a saxophone and recognized it as the instrument he'd seen himself playing. He used his compensation money from the accident to buy one. Now, Tony Kofi is one of the UK's most successful jazz musicians, having won the BBC Jazz awards twice, in 2005 and 2008.
Though Tony's belief that he saw into his future is uncommon, it's by no means uncommon for people to report witnessing multiple scenes from their past during split-second emergency situations. After all, this is where the phrase “my life flashed before my eyes" comes from.
But what explains this phenomenon? Psychologists have proposed a number of explanations, but I'd argue the key to understanding Tony's experience lies in a different interpretation of time itself.
When life flashes before our eyes
The experience of life flashing before one's eyes has been reported for well over a century. In 1892, a Swiss geologist named Albert Heim fell from a precipice while mountain climbing. In his account of the fall, he wrote is was “as if on a distant stage, my whole past life [was] playing itself out in numerous scenes".
More recently, in July 2005, a young woman called Gill Hicks was sitting near one of the bombs that exploded on the London Underground. In the minutes after the accident, she hovered on the brink of death where, as she describes it: “my life was flashing before my eyes, flickering through every scene, every happy and sad moment, everything I have ever done, said, experienced".
In some cases, people don't see a review of their whole lives, but a series of past experiences and events that have special significance to them.
Explaining life reviews
Perhaps surprisingly, given how common it is, the “life review experience" has been studied very little. A handful of theories have been put forward, but they're understandably tentative and rather vague.
For example, a group of Israeli researchers suggested in 2017 that our life events may exist as a continuum in our minds, and may come to the forefront in extreme conditions of psychological and physiological stress.
Another theory is that, when we're close to death, our memories suddenly “unload" themselves, like the contents of a skip being dumped. This could be related to “cortical disinhibition" – a breaking down of the normal regulatory processes of the brain – in highly stressful or dangerous situations, causing a “cascade" of mental impressions.
But the life review is usually reported as a serene and ordered experience, completely unlike the kind of chaotic cascade of experiences associated with cortical disinhibition. And none of these theories explain how it's possible for such a vast amount of information – in many cases, all the events of a person's life – to manifest themselves in a period of a few seconds, and often far less.
Thinking in 'spatial' time
An alternative explanation is to think of time in a “spatial" sense. Our commonsense view of time is as an arrow that moves from the past through the present towards the future, in which we only have direct access to the present. But modern physics has cast doubt on this simple linear view of time.
Indeed, since Einstein's theory of relativity, some physicists have adopted a “spatial" view of time. They argue we live in a static “block universe" in which time is spread out in a kind of panorama where the past, the present and the future co-exist simultaneously.
The modern physicist Carlo Rovelli – author of the best-selling The Order of Time – also holds the view that linear time doesn't exist as a universal fact. This idea reflects the view of the philosopher Immanuel Kant, who argued that time is not an objectively real phenomenon, but a construct of the human mind.
This could explain why some people are able to review the events of their whole lives in an instant. A good deal of previous research – including my own – has suggested that our normal perception of time is simply a product of our normal state of consciousness.
In many altered states of consciousness, time slows down so dramatically that seconds seem to stretch out into minutes. This is a common feature of emergency situations, as well as states of deep meditation, experiences on psychedelic drugs and when athletes are “in the zone".
The limits of understanding
But what about Tony Kofi's apparent visions of his future? Did he really glimpse scenes from his future life? Did he see himself playing the saxophone because somehow his future as a musician was already established?
There are obviously some mundane interpretations of Tony's experience. Perhaps, for instance, he became a saxophone player simply because he saw himself playing it in his vision. But I don't think it's impossible that Tony did glimpse future events.
If time really does exist in a spatial sense – and if it's true that time is a construct of the human mind – then perhaps in some way future events may already be present, just as past events are still present.
Admittedly, this is very difficult to make sense of. But why should everything make sense to us? As I have suggested in a recent book, there must be some aspects of reality that are beyond our comprehension. After all, we're just animals, with a limited awareness of reality. And perhaps more than any other phenomenon, this is especially true of time.
Might as well face it, you're addicted to love.
- Many writers have commented on the addictive qualities of love. Science agrees.
- The reward system of the brain reacts similarly to both love and drugs
- Someday, it might be possible to treat "love addiction."
Since people started writing, they've written about love. The oldest love poem known dates back to the 21st century BCE. For most of that time, writers also apparently have been of two (or more) minds about it, announcing that love can be painful, impossible to quit, or even addictive — while also mentioning how nice it is.
The idea of love as an addiction is one that is both familiar and unsettling. Surely it can't be the case that our mutual love with our partner — a thing that can produce euphoria, consumes a great deal of our time, and which we fear losing — can be compared to a drug habit? But indeed, many scientists have turned their attention to the idea of "love addiction" and how your brain on drugs might resemble your brain in love.
Love and other drugs
In a 2017 article published in the journal Philosophy, Psychiatry, & Psychology, a team of neuroethicists considered the idea that love is addicting and held the idea up to science for scrutiny.
They point out that the leading model of addiction rests on the notion of a drug causing the brain to release an unnatural level of reward chemicals, such as dopamine, effectively hijacking the brain's reward system. This phenomenon isn't strictly limited to drugs, though they are more effective at this process than other things. Rats can get a similar rush from sugar as from cocaine, and they can have terrible withdrawal symptoms when the sugar crash kicks in.
On the structural level, there is a fair amount of overlap between the parts of the brain that handle love and pair-bonding and the parts that deal with addiction and reward processing. When inside an MRI machine and asked to think about the person they love romantically, the reward centers of people's brains light up like Broadway.
Love as an addiction
These facts lead the authors to consider two ideas, dubbed the "narrow" and "broad" views of love as an addiction.
The narrow view holds that addiction is the result of abnormal brain processes that simply don't exist in non-addicts. Under this paradigm, "food-seeking or love-seeking behaviors are not truly the result of addiction, no matter how addiction-like they may outwardly appear." It could be that abnormal processes cause the brain's reward system to misfire when exposed to love and to react to it excessively.
If this model is accurate, love addiction would be a rare thing — one study puts it around five to ten percent of the population — but could be considered a disorder similar to others and caused by faulty wiring in the brain. As with other addictions, this malfunction of the reward system could lead to an inability to fully live a typical life, difficulty having healthy relationships, and a number of other negative consequences.
The broad view looks at addiction differently, perhaps even radically.
It begins with the idea that addiction exists on a spectrum of motivations. All of our appetites, including those for food and water, exist on this spectrum and activate similar parts of the brain when satisfied. We can have appetites for anything that taps into our reward system, including food, gambling, sex, drugs, and love. For most people most of the time, our appetites are fairly temperate, if recurring. I might be slightly "addicted" to food — I do need some a few times per day — but that "addiction" doesn't have any negative effects on my health.
An appetite for cocaine, however, is rarely temperate and usually dangerous. Likewise, a person's appetite for love could reach addiction levels, and a person could be considered "hooked" on relationships (or on a particular person). This would put love addiction at the extreme end of the spectrum.
None of this is to say that the authors think that love is bad for you just because it can resemble an addiction. Love addiction is not the same as cocaine addiction at the neurological level: important differences, like how long it takes for the desire for another "hit" to occur, do exist. Rather, the authors see this as an opportunity to reconsider our approach to addiction in general and to think about how we can help the heartsick when they just can't seem to get over their last relationship.
Is "love addiction" a treatable disorder?
Hypothetically, a neurological basis for an addiction to love could point toward interventions that "correct" for it. If the narrow view of addiction is accurate, perhaps some people will be able to seek treatment for love addiction in the same way that others seek help to quit smoking. If the broad view of addiction is correct, the treatment of love addiction would be unlikely as it may be difficult to properly identify where the cutoff of acceptability on a spectrum should be.
Either way, since love is generally held in high regard by all cultures and doesn't quite seem to be in the same category as a bad cocaine habit in terms of social undesirability, the authors doubt we'll be treating anyone for "love addiction" anytime soon.
A brief passage from a recent UN report describes what could be the first-known case of an autonomous weapon, powered by artificial intelligence, killing in the battlefield.