Why Am I So Exhausted?

[Carol Ebert, MSN, RN]

I don’t have to remind you of all the stress that has piled up on us lately, and I don’t want to because it might push you over the edge.  But I feel if we just look at the magnitude of it all, we can then fully appreciate why we might be feeling so stressed all the time – and for that matter - EXHAUSTED.

First let’s just list some of the reasons why we might feel overwhelmed right now.

• COVID
• Politics
• Challenges to science and the truth
• Fear stoked by government
• Racial disparities and unrest
• Multiple environmental catastrophes
• Complete disruption in the norms of how we live our lives

I’m sure you could add to this list.  

Why am I So Exhausted?

Because of this overwhelm, my days are infused with stress-overload especially when I check out the news.  I have also noticed that I feel exhausted most of the time, even though as a wellness specialist I have many self-care tools embedded solidly in my life and use them regularly to keep my stress level in check.  Even with all that, why would I feel so exhausted?  In the past if I felt this way I would just step-up my self-care strategies and correct the issue easily.  But now things are different.  So I decided to investigate this phenomenon of why this is happening. Why am I so exhausted?

Hyperstimulation

What I found was a condition called HYPERSTIMULATION. When stress responses occur too frequently, the body doesn't have adequate time to recover, which can cause it to remain in a state of semi stress response readiness or hyperstimulation.  After all, stress hormones are stimulants that stimulate the body.  The body experiences a stress response every time we think we are in danger and every day we are confronted with disturbing and often scary news.  It’s the mind-body connection in action.  What your mind conceives, your body receives.

Effects of Chronic Stress

Here are some of the effects of chronic stress on your body.  Circle those that you might be experiencing.  But also appreciate the magnitude of the possibilities of what could go wrong with us when we live with chronic stress as we are doing today.  It’s like we are keeping our engine running on idle until our vehicles (we) run out of gas!

1. Difficulty thinking, foggy-headed, difficulty concentrating, brain zaps, etc.

2. Free-floating anxiety

3. Heightened sense of danger and reactivity

4. Suppressed sexual interest

5. Increase blood cholesterol, triglycerides

6. Urgency, frequency urination

7. Digestive problems (leaky gut, IBS, constipation, diarrhea)

8. High blood sugar

9. Knot in the stomach, stomach tightness

10. Chronic stomach problems

11. Shortness of breath, feel out of breath, difficulty catching breath

12. Racing heart, heart palpitations, high blood pressure

13. Feel cold, chilled

14. Hot and cold flashes, profuse sweating

15. Muscle tension, pain

16. Deafness, ringing in the ears

17. Dry mouth and eyes

18. Sensitive to light, tunnel vision

You can check your level of hyperstimulation using this free online instant results "Hyperstimulation Test".

I don’t know about you but I am “exhausted” just thinking about the possibilities of what can go wrong with me from chronic stress.  Did you find any on this list that give you a wakeup call?  I often think that if we reckoned with stress in our lives, we might be on less meds and feel a whole lot more empowered with our ability to heal ourselves.

For me, even though I make a practice of managing my stress daily, I can really tell when my engine is working overtime.  As I reviewed the previous list, there are three warning signs that manifest for me on a regular basis.

19.  Heightened sense of reactivity – I do find myself yelling at the TV sometimes when I see injustice and hear lies being spewed out.  Fortunately my husband will remind me to not let it get to me and we often change to channel to something more pleasant to watch.

20. Stomach tightness – when I catch this happening, I start doing belly breathing with slow deep breaths which loosens up the muscles and I can feel myself decompressing.

21. Heart palpitations – when I am all “fired up” with too much energy and stress inside I can feel my heart beating and skipping beats.  Once again doing slow deep breathing helps me calm back down and my heart rate becomes regular again. (yes I have had this checked and it is due to stress)

But even with reminders and self-care strategies I still feel that low-level of tension always brewing.  And it is exhausting.

Ways to Restore Balance

So what are some ways to restore homeostasis in our body/mind?  I think you already know what works.  As long as we live a healthy lifestyle, such as eating a healthy diet, keeping stress to a minimum, getting regular exercise, and getting sufficient rest and good sleep, the body does an excellent job of maintaining itself, for the most part, all by itself.  But with hyperstimulation the body has to work harder to maintain a healthy balance.

So let’s help our body/mind take a few steps toward balance with this simple A to F process. 

A - Awareness

• What signs are you getting that you might have stress-overload?
• What did you discover from the previous assessment?
• How are they affecting your daily life?

B - Belief

• What is your mindset about stress and do you see it as a negative or positive?
• Do you believe that you can improve your stress level with self-care strategies?

C - Commitment

• Are you willing to start taking action?
• What small changes can you make to bring down your stress level?

D - Determination

• Can you hold yourself accountable to the changes you commit to?
• Are you willing to create a plan and seek support if necessary?

E - Evaluation

• Are you willing to document your progress?
• Will you review your progress periodically and tweak your plan as needed to continue making progress?

F – Find professional support

• If going it alone just isn’t working, will you consider getting support from a professional?

Do you know what resources are available to you?

Whether it is a Lifestyle Coach, EAP, Counselor, Therapist, Group Therapy, or any other support system you are aware of, there is always help available.

Hopefully this brief discussion gave you insights into the health risks of the current level of underlying stress most of us are experiencing today.  And if you are experiencing exhaustion you are not alone.  But we can take action, even if it is just baby steps, to bring that level of stress down a notch before it becomes a bigger health issue. 

Please share what your challenges are and strategies that are working for you.

References

Stress Response Hyperstimulation and Anxiety Symptoms

Anxiety Symptoms, Disorders, Explained

Rethinking Stress: The Role of Mindsets in Determining the Stress Response

6 Proven Ways to Recover From Stress

[NurseBlaq]

I needed to read this because I've been emotionally drained. Thanks for the great read!

[Carol Ebert, MSN, RN]

1 hour ago, NurseBlaq said:

I needed to read this because I've been emotionally drained. Thanks for the great read!

Your graphic with the coffee cup says it all, doesn't it?

 

[jrbl77, RN]

I'm  2 years and been away from bedside nursing for about 7 years. I've always had dreams about working- the typical end of day and patients not seen, nothing done etc. The dreams went away for several years and are now back. Often I wake up and go right back to the dream when I fall asleep. When it is time to get up, I feel like I've worked all night. So of course I'm exhausted.

I find your information about chronic stress very truthful. Our whole country is in chronic stress. I hope things will calm down a little after the election, but not sure that will help. 

This is not how I saw my retirement being! I have picked up sewing agian I find it helps calm me a lot. Thanks!

[Leader25, ASN, BSN, RN]

Glad I read this , now I know I am not the only one,

the  non stop covid stress, tiredness,and several very sad events left me so empty of coping reserves.

[Carol Ebert, MSN, RN]

On 9/5/2020 at 12:33 PM, jrbl77 said:

I'm  2 years and been away from bedside nursing for about 7 years. I've always had dreams about working- the typical end of day and patients not seen, nothing done etc. The dreams went away for several years and are now back. Often I wake up and go right back to the dream when I fall asleep. When it is time to get up, I feel like I've worked all night. So of course I'm exhausted.

I find your information about chronic stress very truthful. Our whole country is in chronic stress. I hope things will calm down a little after the election, but not sure that will help. 

This is not how I saw my retirement being! I have picked up sewing agian I find it helps calm me a lot. Thanks!

Nothing seems normal anymore.  Glad you are sewing again - at least you have control over that.  Maybe this is a good time to ponder what brings you joy and follow that lead.  It may turn into something that you can do to provide meaning and purpose in your retirement.  For me, I gave up on the idea of retiring and am treating it as a time for "retooling".  Because I still like the idea of working but on my own terms.  Good luck with your new journey.

[Carol Ebert, MSN, RN]

17 hours ago, Leader25 said:

Glad I read this , now I know I am not the only one,

the  non stop covid stress, tiredness,and several very sad events left me so empty of coping reserves.

What sort of things are you doing to rejuvenate yourself?  For me, when I am overly consumed by all the negative stuff going on, I try to do one self-care strategy that helps me relax and take a break.  Sometimes I have to do several things every day just to cope!  But it does help.

[2BS Nurse, BSN]

I shut down social media, do not watch the news and refuse to discuss politics in the nurses' station. Makes a huge difference!

Nature is my coping mechanism. I have to get off the computer and get outside!

[Carol Ebert, MSN, RN]

4 hours ago, 2BS Nurse said:

I shut down social media, do not watch the news and refuse to discuss politics in the nurses' station. Makes a huge difference!

Nature is my coping mechanism. I have to get off the computer and get outside!

I agree with all of that.  And nature is the great healer in my opinion.  

[spotangel, DNP, RN, NP]

Great article!

At home we eat dinner together with no electronics. Everyone sits at the table even if we are eating or not and talk about our day! Lot of teasing and good natured laughter!

Say a short prayer as a family daily. Give thanks for all blessings and share our worries with God.

Minimum news and TV. Good feel movies, shows and books.

Share food at work and check in with each other during huddles.

My personal relaxation-watching romance korean soaps with english subtitles, reading books,daily bible reading and rosary,singing on Smule with strangers across the world , walking on grass,enjoying nature and writing.

[Carol Ebert, MSN, RN]

 

On 9/9/2020 at 9:16 PM, spotangel said:

Great article!

At home we eat dinner together with no electronics. Everyone sits at the table even if we are eating or not and talk about our day! Lot of teasing and good natured laughter!

Say a short prayer as a family daily. Give thanks for all blessings and share our worries with God.

Minimum news and TV. Good feel movies, shows and books.

Share food at work and check in with each other during huddles.

My personal relaxation-watching romance korean soaps with english subtitles, reading books,daily bible reading and rosary,singing on Smule with strangers across the world , walking on grass,enjoying nature and writing.

Excellent.  And do-able for anyone.  Thanks for sharing.