Exhaustion syndrome – symptoms, causes, and how to recover.

Exhaustion syndrome (ES) occurs when the body and brain are exposed to long-term stress without sufficient recovery. It often develops gradually and can involve both physical and psychological symptoms, making it difficult to detect in time.

Understanding the signs of exhaustion and what happens in the body is crucial, both for prevention and for recovery if you’re already affected. With the right support and strategies, you can rebuild your health and find your way back to a more sustainable life.

What is exhaustion syndrome?

Exhaustion syndrome is a stress-related diagnosis that arises when the body and brain have been under high pressure for a long time. Unlike ordinary tiredness or temporary stress, exhaustion syndrome means the brain and nervous system can no longer recover on their own.

What distinguishes exhaustion syndrome from regular stress?

Stress can come and go, but exhaustion is a long-term reaction where the body struggles to recover. With stress, rest and time off might help, but with exhaustion, that’s often not enough. The brain needs active recovery to function normally again.

Exhaustion syndrome can cause both physical and cognitive symptoms that affect everyday life. Read more about the long term effects of stress here. 

Symptoms of exhaustion syndrom.

Signs of exhaustion syndrome vary from person to person, but they often come on gradually. Common symptoms include:

Physical symptoms:

• Extreme fatigue that doesn’t go away with rest
• Sleep issues, trouble falling asleep, restless sleep, or waking too early
• Muscle pain, tension, and headaches
• Heart palpitations or dizziness
• Stomach problems and increased susceptibility to infections

Cognitive symptoms:

• Trouble concentrating and impaired memory
• Difficulty making decisions and planning
• Increased sensitivity to sound and light
• Feeling mentally foggy

Emotional symptoms:

• Increased stress sensitivity – even small things feel overwhelming
• Low mood and feelings of hopelessness
• Anxiety or panic attacks
• Low motivation and a sense of indifference

If you recognize several of these symptoms and they are affecting your daily life, it may be a sign that your body is signaling a need for recovery.

Stress test – find out how stressed you are.

By taking a research-based stress test like the PSS-10, you can quickly assess whether your stress may be affecting your well-being. The test is commonly used in healthcare to measure perceived stress.

Based on your responses, you get a clear picture of your stress level, from low to high, and insight into whether you can manage it on your own or if it’s time to seek support.

Take the stress test here and gain a better understanding of your stress level.

What are the phases of exhaustion syndrome?

Exhaustion syndrome often develops in stages. Recognizing the early warning signs can help you prevent harmful levels of stress.

Prodromal phase (early stage).

The body shows early signs like sleep issues, palpitations, headaches, and recurring infections. You feel constantly tired but keep pushing forward at a high pace.

Acute phase.

The brain and body hit the brakes. You may feel completely exhausted and struggle to complete everyday tasks. Panic attacks, crying spells, and a strong sense of overwhelm are common.

Recovery phase.

After diagnosis, the body begins to recover gradually. You may still have low energy but start to feel small improvements. Recovery can take anything from a few months to several years, depending on how long the stress lasted.

What causes exhaustion syndrome?

Exhaustion syndrome is caused by long-term stress without adequate recovery. It can be triggered by a combination of factors:

External factors (life situation and work environment):

• High workload – unrealistic demands or constant pressure to perform
• Blurred lines between work and personal life – difficulty disconnecting mentally from work
• Imbalance between demands and resources – too much responsibility without enough support

Internal factors (personal traits and psychological conditions):

• Perfectionism and high self-expectations
• Difficulty saying no and setting boundaries
• Performance-based self-esteem – feeling valued only when achieving
• Underlying anxiety or neurodiverse conditions (e.g., ADHD or autism) may increase vulnerability to stress

It’s rarely a single factor that causes exhaustion, usually it’s a combination of prolonged strain and lack of recovery.

What happens in the body during exhaustion syndrome?

Long-term stress affects both the brain and the body:

• Brain: Studies show that areas of the brain important for memory and emotional regulation can be affected by chronic stress.
• Stress hormones: The HPA axis (the connection between the brain and adrenal glands) releases cortisol during stress. In exhaustion, this system can become depleted, making it harder for the body to manage stress.

The result? A brain and body stuck in constant alert mode making you easily overwhelmed, slow to recover, and eventually leading to a crash.

How can you recover from exhaustion?

Recovery from exhaustion takes time, but it’s possible to return to a sustainable life.

Step 1: Acute recovery.

• Rest and relief – take a break from demands, both at work and in your personal life
• Slow down – give your brain and body the chance to recover

Step 2: Build sustainable habits.

• Therapies like CBT can help change negative thought patterns and teach you how to set boundaries
• Reduce stress levels by prioritizing recovery, exercise, and calming activities
• Get support from your employer – adjustments at work can be crucial

Step 3: Long-term balance.

• Identify stress factors and work preventively
• Learn to manage demands and set boundaries to avoid falling into the same situation again

When should you seek help?

If you recognize the symptoms of exhaustion syndrome and notice they’re affecting your daily life, it’s important to seek support. The earlier you get help, the easier it is to recover.

Signs that professional support may be needed:

• You feel constantly exhausted and find it hard to recover
• You experience anxiety, concentration difficulties, or memory problems
• You have sleep issues or physical stress-related complaints
• You struggle to manage everyday life and feel overwhelmed

How can Meela help you?

At Meela, you’re matched with a therapist who fits your specific needs – someone who understands you, your life situation, and your challenges. Together, you can:

• Create a sustainable plan for recovery and well-being
• Learn to manage stress, pressure, and everyday demands in a more helpful way
• Regain balance, energy, and calm in your life – on your terms