Tired all the time? Understanding and addressing mental fatigue

The World Health Organisation has classified chronic stress and fatigue as serious health concerns that affect millions worldwide.

Left unaddressed, mental fatigue can lead to anxiety, burnout, and even depression. In a world that runs on deadlines, performance metrics, and digital overexposure, mental fatigue has become a quiet, creeping crisis.

Recent data from the Indian Council of Medical Research (ICMR) suggests that almost one-third of Indian adults—especially those in low-income households—report symptoms of persistent mental exhaustion.

Rising cost of living, job instability, and the never-ending pressure to “do more” have left many people stuck in survival mode.

Even students and home-makers aren’t spared. From the anxiety of competitive exams to the invisible labour of managing households, the mental load continues to grow.

Yet, many don’t realise they’re suffering from mental fatigue. They dismiss it as weakness, blame themselves for being unproductive, or simply push through—until their body or mind forces them to stop.

Mental fatigue isn’t always loud. It whispers through your daily life. You may notice lack of focus or forgetfulness, feeling numb or emotionally flat, becoming irritable or overwhelmed by minor tasks, losing interest in hobbies or people you once loved, and trouble sleeping—or sleeping too much but still waking up tired.

You may still smile, show up to work, or perform your duties—but inside, there’s a quiet struggle.

Neurologically, mental fatigue is linked to overuse of the prefrontal cortex—the brain’s area responsible for planning, decision-making, and emotional regulation. Prolonged stress lowers levels of dopamine and serotonin, the neurotransmitters responsible for motivation and well-being.

A 2019 study in Nature Communications confirmed that prolonged mental effort impairs your ability to think clearly and reduces motivation, leading to emotional shutdown and poor concentration. It’s not “in your head”—it’s real, chemical, and biological.

In Kashmir, mental fatigue stems not only from personal burdens but also from socioeconomic pressures. Unemployment is rampant, especially amongst educated youth. Many degree-holders remain jobless or underpaid, leading to a sense of hopelessness.

Add to that the harsh winters, which isolate people indoors for months, restrict movement, and often trigger seasonal affective disorder (SAD). In poorly insulated homes, with limited sunlight and freezing conditions, both physical and emotional energy wear down quickly.

Financial hardships are another silent killer. In families where providers are struggling or absent, the weight of unmet responsibilities becomes emotionally paralysing.

Parents worry about their children’s future.

Young people fear they will never live independently or marry. The emotional toll is deep, and often, unspoken.

Local psychologist Dr. Maryam Jan explains: “we see clients who aren’t ‘depressed’ in the clinical sense, but they’re mentally and emotionally worn out. The financial instability, especially in colder months, leaves people drained and directionless.”

Mental fatigue in Kashmir isn’t a dramatic collapse—it’s a slow erosion of energy, optimism, and self-worth.

Mental fatigue manifests in different ways. Here are the most common signs:

Emotional Symptoms – Low motivation, mood swings, feeling hopeless or defeated, increased irritability or withdrawal.
Cognitive Symptoms – Forgetfulness, poor concentration, indecisiveness, slower thinking.
Physical Symptoms – Tiredness despite rest, headaches, digestive issues, insomnia or oversleeping.

If these persist for weeks or months, they must not be ignored.

While mental fatigue can’t be solved overnight, consistent self-care and lifestyle changes can offer relief. Here are some helpful strategies:

1. Prioritise Rest and Quality Sleep – Sleep is essential—not just quantity, but quality. Establish a routine. Disconnect from screens an hour before bed. Keep your room warm and dark in winter. Herbal teas, reading, or light prayer can help your body wind down.

2. Set Boundaries – You can’t pour from an empty cup. Say no when your plate is full. Don’t overextend yourself to meet unrealistic expectations. Prioritise tasks that matter most.

3. Talk to Someone You Trust – Suppressing your feelings only deepens fatigue. Share with someone who listens—a sibling, parent, friend, or counsellor. Speaking about your struggle can be the first step toward healing.

4. Take Small Breaks—Even Indoors – In places where winters are harsh, outdoor walks may not always be possible. But even a few minutes near a sunny window, stretching indoors, or doing something creative like sketching, writing, or knitting can restore energy.

5. Practice Faith and Reflection – Spiritual routines like daily prayer, gratitude journaling, or quiet meditation can help calm the storm inside. Many find solace in reconnecting with their Creator and believing in a plan beyond current difficulties.

6. Eat Well and Stay Hydrated – Fatigue is often worsened by poor nutrition. Avoid excessive tea or sugary snacks. Warm homemade food, seasonal vegetables, nuts, and adequate hydration help your mind and body stay resilient.

7. Limit Negative Inputs – Constant exposure to bad news, gossip, or social comparison on social media drains mental reserves. Curate what you consume. Watch or read things that uplift your spirit.

8. Seek Professional Help if Symptoms Persist – Mental health professionals can provide tools, therapy, or medication if necessary. Local clinics, NGOs, and tele-counselling services are becoming more accessible and affordable.

Culturally, many of us have been taught to hide our struggles. Admitting we’re mentally tired feels like defeat. But nothing could be further from the truth.

We need to normalise conversations about emotional exhaustion—especially in regions dealing with unemployment, extreme weather, and generational stress.

Schools, mosques, and community centres must encourage people to speak, reflect, and rest without shame. Mental well-being is not a luxury. It’s a basic need.

If you are tired all the time, please know this: You are not broken. You are not weak. You are not alone. You are human.

Your mind is carrying burdens it wasn’t meant to carry alone. And just like a tired muscle, it needs kindness, rest, and care—not judgment.

In the snow-covered homes of Kashmir, in the hearts of students waiting for jobs, and in the eyes of mothers worried about feeding their children—there is silent fatigue.

But there is also resilience. And hope.

As the poet Rainer Maria Rilke once wrote, “the only journey is the one within.”

Let that journey begin with compassion. For yourself. For others. And for the unseen battles we all fight. Because healing doesn’t always start in hospitals.

Sometimes, it begins with a simple truth: “I am tired. But I deserve to rest.” And with rest, comes strength.

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.