Nervous exhaustion may seem like a term from the pages of 19th-century novels, where upset nerves forced characters to commit rash acts. Doctors have long used this concept to explain a wide variety of health problems, from chronic fatigue to indigestion. Let’s figure out what nervous exhaustion really is and what to do if you encounter it.
What is nervous exhaustion
Previously, nervous exhaustion, or neurasthenia , was a condition in which a person quickly gets tired, has difficulty concentrating, does not enjoy familiar things, has trouble sleeping, and gets irritated over trifles. This concept was coined by the American neurologist George Beard in 1869. He suggested that due to overload of the nervous system, a number of biochemical changes occur in the human body, which cause a wide variety of symptoms – from menstrual irregularities to indigestion and headaches.
Beard’s concept was developed by psychologist Sigmund Freud, psychiatrist Richard Krafft-Ebing, and neurologist Pavel Kovalevsky. They disagreed with each other in detail, but in general they represented nervous exhaustion as an imbalance in the human nervous system that occurs under the pressure of stressful social life.
For a long time, nervous exhaustion was an official diagnosis that essentially united a whole group of conditions – from chronic stress to clinical depression. Today we know that these are such different problems that they require different help. Therefore, it is incorrect to unite them with a single term.
In the latest, 11th International Classification of Diseases, the diagnosis of “nervous exhaustion” or “neurasthenia” is absent as obsolete. What was previously called “nervous exhaustion” is today most closely described by the terms “chronic stress”, “fatigue” and “burnout”. Although these are different conditions with their own characteristics, their symptoms are similar and may require the same actions.
What are the symptoms of nervous exhaustion?
Conditions that were previously called nervous exhaustion affect all areas of a person’s life. They can cause poor health, everyday and mental problems.
Mental problems
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Persistent depressed mood.
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Unreasonable anxiety.
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Anger and irritability.
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Difficulty managing emotions.
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Decreased motivation, lack of desire to do familiar and favorite things.
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Uncharacteristic lethargy.
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Difficulty concentrating.
Physical problems
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Headache.
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Digestive disorders.
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Sleep problems: constant drowsiness or, conversely, difficulty falling asleep, insomnia .
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Changes in appetite and weight.
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Frequent colds.
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General malaise, feeling unwell.
Everyday problems
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A tendency to procrastination : constantly putting things off until later.
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A noticeable decrease in performance, frequent time off from work or missed school classes.
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Reluctance to communicate with people, including those with whom you previously enjoyed spending time.
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Difficulty performing normal household chores.
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Atypical behavior (for example, a craving for risky sports for a cautious person or isolation for a sociable person).
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Using alcohol, energy drinks or other substances in the hope of coping with a loss of energy.
Why nervous exhaustion can occur
Chronic stress, fatigue, and burnout occur when the brain has to work long and hard without the opportunity to fully rest. This causes overload and, as a result, unpleasant emotional and physiological symptoms. There are several common causes of nervous exhaustion.
Living in a state of uncertainty
People are able to adapt to changes. However, in a situation of uncertainty, there is no understanding of what exactly needs to be adapted to. As a result, a person is in a state of chronic stress. If it lasts too long, then resources predictably run out. A person feels tired, irritable, cannot work with the usual efficiency and faces other symptoms of nervous exhaustion.
Stressful, intense work
If a person works at the limit of his strength, is constantly afraid of making a mistake or missing something, then this leads to nervous exhaustion. The second possibility is a difficult work schedule. For example, frequent overtime in the evenings and on weekends, business trips to other time zones, night shifts. Because of such a regime, a person may not have time to rest and recuperate, and this leads to nervous exhaustion.
Family problems
A difficult divorce, a loved one’s illness, lack of sleep due to raising a small child, financial problems in the family can lead to a state of chronic stress, and then to nervous exhaustion.
Forced juggling of responsibilities
It happens that a person has a successful personal life, a favorite job, an interesting hobby and in general everything is fine. But at some point, too many tasks from different areas of life fall on him: he needs to submit a quarterly report, find a new nanny for the child, finish repairs in the apartment, choose a gift for a friend for her birthday, get medicine for sick parents and vaccinate a favorite dog. Individually, these tasks do not seem difficult. But all together they overload the schedule, do not allow time to rest and lead to nervous exhaustion.
Lack of self-care
Physical fatigue can lead to emotional fatigue, and then to nervous exhaustion. This situation can arise if you systematically pay insufficient attention to yourself: sleep little, eat irregularly, do not exercise, or, on the contrary, exercise too intensively. The second option is that you have suffered a long-term debilitating illness and now feel a loss of strength and nervous exhaustion.
How to cope with nervous exhaustion
Step 1: Make sure your basic needs are met
This is boring but necessary advice – you need to start with your body. Make sure you eat enough and mostly balanced meals . Try to go to bed on time and sleep at least 7-9 hours a night. Make time for exercise or at least brisk walks .
Step 2: Master relaxation techniques
These activities are “first aid” for a tired body . They will help you quickly calm down, relax and reboot. You can try breathing exercises, meditation, yoga, walks in the fresh air, art therapy .
Step 3: Take a break and relax
An organism exhausted by a stream of tasks needs rest. If it is possible to take a vacation and get away from everyday tasks, that is great. But even if there is no such opportunity, you can look for other options. For example, take not a vacation, but a day off for at least a couple of days, refuse everyday tasks on the weekend, send the children to their grandparents for the night .
Step 4: Try to reduce stress factors
Once you have rested and regained your strength a little, you can analyze how you got to the point of nervous exhaustion. And try to eliminate or at least reduce the provoking factors. For example, you are tired because of a ton of work — discuss your workload with your boss and look for ways to reduce it. You are having a hard time coping with your two-year-old’s tantrums — think about finding a nanny or sending him to kindergarten for at least half a day. You overestimated your strength and took on too many obligations — temporarily give up Spanish courses and driving lessons.
When to seek help
If you have been living in a situation of nervous exhaustion for several months or feel that you cannot cope on your own, it is worth contacting a psychotherapist. He will help you find a way out or identify more serious ёmental problems that require treatment.