Measure how tired your heart is now

The degree of psychological fatigue can be preliminarily evaluated through simple self testing, mainly observing the performance of five dimensions: emotional exhaustion, decreased interest, physical discomfort, cognitive decline, and social avoidance. Long term psychological fatigue may be related to factors such as accumulated stress, emotional disorders, chronic diseases, etc. It is recommended to alleviate it by adjusting lifestyle or seeking professional help.

1. Emotional exhaustion

Continuously feeling emotionally drained is the core characteristic of psychological fatigue. Manifested as feeling tired even after resting, easily angered by trivial matters or shedding tears inexplicably, and feeling suppressed upon waking up in the morning. This state is often related to long-term heavy responsibility, such as workplace stress or family caregiving burden. Recording the frequency of emotional fluctuations can help determine the severity.

2. Decreased interest

Losing motivation for things one was once passionate about is an important signal. It may manifest as refusing friend invitations, giving up hobbies, or even showing no interest in food or entertainment. This loss of pleasure is different from a brief period of low mood, usually lasting more than two weeks, and requires vigilance against depressive tendencies.

III. Physical discomfort

Psychological fatigue often transforms into physical symptoms. Headaches, stomach pains, and muscle tension of unknown causes are common, and some people may experience sleep disorders or changes in appetite. These symptoms are often not accompanied by organic lesions during medical examination, and are related to autonomic nervous system dysfunction. Moderate exercise can improve somatic reactions.

Fourth, cognitive decline

Attention deficit and memory decline are typical manifestations. There may be a sudden drop in work efficiency, frequent forgetting, and decreased comprehension. This is related to excessive depletion of the prefrontal cortex in the brain. Mindfulness training can enhance cognitive resilience, and in severe cases, physiological factors such as thyroid dysfunction need to be ruled out.

V. Social Avoidance

Deliberately reducing interpersonal interaction is a manifestation of psychological defense mechanisms. Including avoiding gatherings, reducing online socializing, and responding perfunctorily to others' questions. Short term avoidance can help with energy recovery, but long-term isolation may exacerbate feelings of loneliness. It is recommended to gradually adjust social quotas in moderation.

To improve psychological fatigue, it is necessary to establish a regular sleep schedule, ensure 7 hours of sleep every day, and consume foods rich in tryptophan such as millet and bananas to help regulate emotions. Engaging in aerobic exercise three times a week can increase levels of endorphins in the brain, while yoga breathing exercises can quickly alleviate acute anxiety. When continuous abnormalities in multiple dimensions are detected during self testing, it is recommended to seek professional evaluation from a psychiatric department. Cognitive behavioral therapy and sandplay therapy have significant effects on chronic psychological fatigue. Be careful to avoid relying on caffeine or sweet treats to briefly refresh yourself, as this may exacerbate emotional fluctuations.