Ever struggled to get out of bed for weeks at a time? Gotten to the point you’re wishing for the day to be over by the time you put on your socks because your brain is already trudging through the larger pressures of work, social life, and the constant violence on the news?

If you ever considered yourself as “productive,” feeling low with life might be one of the most frustrating speed bumps of your life. But talk to your friends and family: it’ll be clear you’re not the only one feeling this way. Welcome to the world of mental exhaustion.

Mental fatigue or burnout, mental exhaustion arises from prolonged stress — whether it comes from our work, relationships, life events, or all of those.

Think of the mind as a cup. A glass can only hold so much liquid before spilling over. Stressors are like water; too many causes our mind to feel flooded beyond capacity. At that point, our ability to process new information or make informed decisions is impaired. If you don’t give yourself time to reset; the cycle continues.

Signs of Burnout:

• headaches + muscle tension
• trouble with sleeping patterns
• feeling overwhelmed + cynical
• frustrated + unfulfilled
• “Sunday night blues” before work
• sense of apathy or over complaining
• feeling depleted after work
• irritability or losing your temper

There are lifestyle changes and techniques you can use to help you cope with stress and alleviate the symptoms of mental exhaustion. Here are certain ways you can use to reset so you feel less drained.

Schedule relaxation time
We’re all busy, but creating pockets in your day to recharge is critical for staving off exhaustion. Follow what works for you and your personality. We’re all different and may need to recuperate in different ways.

Exercise without screens or distractions
There’s evidence that exercise doesn’t just make you stronger, it also improves your self-control, brain health, and anxiety level. Aim for at least 30 minutes of exercise every day, split into several 5-minute walks if needed. Go for a walk-in nature. Not only are you getting exercise, but it’s been well-documented that spending time around nature may improve mental well-being and cognitive function.

Journal your feelings
Evidence shows journaling could help lower symptoms of depression or anxiety within just a month of writing. Start small — begin by writing for just a few minutes every day.

Establish your locus of control
Ask yourself: What factors are within your control? Life is hectic, and can leave you feeling overwhelmed and powerless. Take a lesson from the Stoics and realistically examine what you can and cannot control in life. Make a list and ground yourself in what you do have control over.

Try to sleep more
Definitely easier said than done, but it’s worth working on your sleep habits. Insomnia and unrestful sleep can result in a higher likelihood of burnout down the line. If you’re having trouble snoozing, try changing up your sleep environment, getting into a sleep routine, and more.

Visit a professional
If you’re still feeling lost, it likely wouldn’t hurt to talk with a therapist. Processing your inner feelings could be a cathartic experience, and it may help to see your thoughts from an outside perspective.