3 Ways to Recover From Mental Exhaustion
“My brain isn’t working today.” “Decision fatigue is REAL.” “WHY CAN’T I FOCUS?”
As a health coach for educators and former educator, I’m pretty sure I have heard and said all of these, especially during the intense teaching months of February and March.
Mental fatigue happens when your brain’s energy levels are depleted and is often a result of prolonged stress. Some signs of mental fatigue include irritability, a difficult time focusing, a lack of motivation, sleep issues, and an increase in anxious thoughts.
If you are experiencing mental fatigue or exhaustion, try some of the suggestions below!
If other teachers at your school are struggling with this, too, get a group together to try out one or more of the suggestions below <3
3 Ways to Recover from Mental Exhaustion
I.
Give your brain a 15 minute stimulation break. In other words, take a break to do nothing. I know this is a bit obvious, but I don’t often see teachers do this, and I know I didn’t used to. I would try and push through my day, consuming increasing amounts of caffeine and sugar to make it through. When I did take a break, I would do things that stimulated my brain MORE without realizing it, like scrolling endless images on Instagram or watching intense TV shows, or even working on mentally intense puzzles. When I say give your brain a break, I mean do nothing. Sit for 10-15 minutes and listen to your breathing. Have a little lie down or a nap. Listen to calming music ideally without lyrics. Stare at a wall. It’s not always easy to sit still in this fast-moving world, but try doing this for a week and see what happens when you actually allow your brain an authentic break.
II.
Move. It can sometimes be hard to get up and move when we’re feeling mentally tired. But remember that just because your mind is fatigued doesn’t mean that your body is, and movement is one of the best things we can do for improved mental health. Give your thinking mind a break with 15 minutes of movement you enjoy. I would also recommend choosing something that is not very high intensity, which can sometimes stress out minds and bodies more. Go on a walk in nature, dance around with a loved one, stretch to unwind at night. Movement not only gives your brain a break in the moment - it can also improve mood and cognitive function over time.
III.
Limit cognitively demanding tasks. We get to a point of mental exhaustion from doing too much. This means, to heal and prevent future mental exhaustion, we have to be willing to do less. Take a look at your to-do list from the perspective of how much mental energy each task will take. Simplify your to-do list so that it is mentally doable each day. If you need to, ask for the support of your community and leadership team to make simplifying your to-do list possible. While this isn’t an exact science, and it may not look perfect from day to day, you know you need more on your plate if you are bored and you need less if you are overwhelmed. And keep in mind that all of us, as human beings, have limited stores of mental and physical energy each day. We need to honor our precious minds by giving ourselves manageable daily schedules.
2 Quotes from Others
I.
“The worst thing about being tired is the negative twist of perception.” - Rosamund Rice
II.
“The most sacred place in the world is your mind. Guard it ferociously.” - Rick Beneteau
1 Question For You
What will you try this week to nurture, care for, and protect your beautiful mind? Leave it in the comments below!
Make sure to share this week’s 3-2-1 with an educator you care about :)
Until next week,
Emily Hemmingson
Health Coach for Teachers
Founder of The Teacher Wellness Center
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