Do you get out of bed some mornings and feel queasy, faint almost unable to face the long day looming ahead?
If so, you might be suffering from an emotional hangover. Similar to an alcohol-induced hangover, an emotional hangover is an increasingly common phenomenon affecting a growing number of people due to the relentless mental gymnastics that modern life demands.
Our juggling act we call life. Work commitments, family responsibilities, road rage and social pressures are all part of the emotional baggage we carry around with us. Research states that 4 out of every 10 people face acute stress and anxiety every day. The constant pushing in this way not only impacts our bodies but also affects our mental health too. We all know the experience of an emotional hangover- that achy, bloated feeling after experiencing intense emotions. We mostly feel it but rarely it is addressed and treated.
How do we tend to cope in general?
The internet is often our go-to for stress relief. Well, studies show that almost 40% of people go back to the Internet just to manage their stress. But activities such as binge doom-scrolling and watching countless reels can unintentionally amplify the emotional hangover; thus, resulting in an endless loop of mental exhaustion and stress. The ongoing flood of information, comparison and negativity can aggravate our mental fatigue.
How we can identify the symptoms
The first step to recovery is recognizing your emotional hangover. Common symptoms include:
Brain Fog: Inability to think clearly, concentrate or confusion.
Physical Fatigue: A feeling of lethargy and a lack of energy.
Exhaustion: causes low energy and offers little force to engage in any physical exercises.
Apathy: No interest, motivation or desire to do anything during the day.
How to manage an emotional hangover?
Just as with a physical hangover, recovery from an emotional hangover requires care and intentional action. Here are some effective ways that one can try to cope.
Rest: Let yourself be off the hook. Rest and recovery are crucial for the mind.
Stay Hydrated: Keep drinking water. Boost your energy and cognitive function by keeping yourself hydrated.
Mindful Abstinence: Limit your screen time. Taking a break from social media and news can help reduce stress. Step away from work or activities that trigger stress and anxiety and make you feel toxic every day.
Engage in Passions: Awaken old hobbies or past times that bring you peace and joy.
Creative Outlets: Shift your focus on the things that you find joy in, for example, painting, writing stories and music, things that you can do to express your feelings.
Social Connection: Embrace your loved ones. Be with family and friends around whom you feel happy and positive.
Learn More: Talk to others you trust about how you feel. Even just discussing what was going on with you will be the best help sometimes.
Self-Care Rituals: Physical activity can boost mood and reduce stress. Spend time in nature to refresh your mind and body.
Practice Mindfulness: Engaging with mindfulness and meditation allows you to centre your thinking, letting go of mental clutter in order for constructive ideas to take root.
Long-term that you can do for emotional well-being
While immediate coping strategies are essential, adopting long-term habits can help prevent emotional hangovers. Consider integrating the following practices into your routine:
Routine: Establish a daily routine that includes time for relaxation and self-care.
Boundaries: Set boundaries to protect your mental health, such as limiting work hours or saying no to extra responsibilities.
Therapy: Consider professional help if emotional hangovers become frequent. Therapy can provide tools and strategies for managing stress and emotions.
Let us remember, that emotional hangovers are real, and acknowledging them is the first step toward healing. Let’s treat our minds with the same care we give our bodies.
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