What happens in the brain when you are emotionally exhausted – and how do you find your inner balance again?
- Norman Reffke
- Jul 18
- 5 min read
Do you know that feeling of just not being able to go on – even though you haven't actually done anything? You're tired, irritable, forgetful, and empty inside. Perhaps you're not sleeping well, overreacting, or withdrawing more and more. These are all signs of emotional exhaustion – a condition that affects millions of people today, but is often recognized too late. This article takes you on a profound journey through the brain: What happens biochemically when we're "burned out"? What role do hormones, neurotransmitters, stress, and our modern lifestyle play? And above all: How can you find your inner balance again – scientifically sound, but also relevant to everyday life and solution-oriented.
Table of contents
What is emotional exhaustion?
Biochemical mechanisms in the brain
Influencing factors: stress, everyday life, hormones
Symptoms in everyday life and in the psyche
Medical and natural treatment options
Prevention through everyday life and coaching
Supplements to support the nervous system
Study situation & current research
Conclusion & Recommendations
Sources
What is emotional exhaustion?
Emotional exhaustion is far more than just "tired of everyday life" – it's a state of deep inner emptiness, overwhelm, and disconnection from one's own emotional experience. Those affected often describe themselves as "feeling nothing," irritable, or empty inside. The term was originally used in the context of burnout, but today it has a broader meaning: Young adults, students, and caregivers also experience emotional exhaustion – often without realizing it.
Biochemical mechanisms in the brain
In a state of emotional exhaustion, the brain undergoes molecular changes. The balance between neurotransmitters, stress hormones, and inflammatory signaling molecules is disrupted. These changes can massively influence our thinking, feelings, and actions.
Serotonin deficiency
A central mechanism is the reduction of serotonin levels, often known as the "happiness hormone."
Low mood : Those affected experience a lack of motivation and a depressive mood.
Increased irritability : Even the smallest stimuli can lead to anger or sadness.
Sleep problems : Serotonin is a precursor to melatonin – if it is missing, sleep suffers.
Dopamine depletion
Dopamine is the molecule of motivation. A prolonged lack of it leads to:
Joylessness : Things that used to be fun lose their appeal.
Low drive : Goals seem distant or pointless.
Inner emptiness : A feeling of emptiness arises despite outward normality.
Cortisol dysregulation
Cortisol is a stress hormone that can be helpful in the short term but harmful in the long term.
Constant stress chronically increases cortisol levels.
Long-term exhaustion can lead to a "cortisol crash" – with exhaustion, sleep disturbances and blood sugar instability.
Neuroinflammation & Glutamate
Long-term stress increases inflammatory cytokines, which in turn irritate the brain:
Inflammatory processes promote excitement rather than calm.
Glutamate overload can lead to cognitive overload and inner tension.
Influencing factors: stress, everyday life, hormones
Emotional exhaustion is not a sudden occurrence, but develops over weeks, months, or even years. Many factors come into play:
Chronic overwork : multitasking, pressure and lack of appreciation.
Social conflicts or isolation : Lack of emotional connection increases the feeling of emptiness.
Lack of sleep and cell phone overstimulation : blue lights, constant availability, no inner “wind down”.
Cycle-related hormonal changes in women : Vulnerability increases particularly in the luteal phase.
Imbalance of the thyroid, adrenal glands and sex hormones : These systems are closely linked to stress processing.
Symptoms in everyday life and in the psyche
Emotional exhaustion manifests itself not only psychologically, but also physically and behaviorally. Many symptoms appear nonspecific and are therefore overlooked:
Mental emptiness : Thoughts circling, but without direction. This is often described as an "inner void."
Emotional irritability : mood swings, tearfulness, excessive anger.
Withdrawal : breaking off contact, avoiding conversations, retreating to one's own room.
Cognitive problems : Concentration and memory suffer noticeably.
Physical symptoms : muscle tension, stomach upset, headache or chronic fatigue.
Medical and natural treatment options
A holistic treatment approach is crucial. In addition to conventional medical therapies, natural methods also offer effective approaches—especially when tailored to the underlying mechanisms.
Conventional medical approaches
Antidepressants (SSRI, SNRI) : Stabilization of serotonin and noradrenaline levels
Sleeping pills : Symptomatic relief for insomnia (Caution: risk of addiction)
Psychotherapy : Working through inner patterns and building emotional resilience
Naturopathic & integrative approaches
Adaptogens (e.g. Rhodiola, Ashwagandha): Regulate the HPA axis, reduce stress.
Neuroactive diet : Focus on tryptophan, tyrosine, omega-3 fatty acids.
Chronobiological light therapy : Regulates sleep rhythm and mood.
Breathing techniques : Activate the vagus nerve, promote calm.
Body therapies : Gentle movements such as yoga or QiGong help to experience the body as a resource.
Prevention through everyday life and coaching
Emotional exhaustion can often be avoided with mindfulness, self-care, and a structured lifestyle. Coaching can serve as an important navigational aid.
Daily structure : light, exercise, meal times and rest periods.
Digital detox : 1–2 hours without a screen before going to bed.
3-Zone Model : Each week should include activity, recovery and expression.
Cycle orientation : Women benefit from cyclically adapted routines.
Supplements to support the nervous system
Targeted nutritional supplementation can support the regeneration of the nervous system – especially in cases of proven deficiencies or high levels of stress.
Magnesium bisglycinate : Highly bioavailable, soothing for muscles and nerves.
L-tryptophan or 5-HTP : precursors for serotonin synthesis.
NADH : Energy molecule that can be particularly helpful in cases of cognitive fatigue.
Vitamin B complex : B6, B9, B12 are essential for neurotransmitters.
Omega-3 fatty acids : Stabilize cell membranes and have an anti-inflammatory effect.
Study situation & current research
Modern neuroscience provides impressive insights that explain the subjective experience of emotional exhaustion at the neuronal level:
Hippocampal shrinkage in chronic stress – consequence: learning and memory impairment
Effectiveness of Rhodiola : Randomized studies demonstrate significant stress reduction
fMRI studies : Show reduced activity in the prefrontal cortex under chronic stress
Light therapy : Proven effective in treating seasonal depression and circadian dysbalance
Conclusion & Recommendations
Emotional exhaustion is not a sign of weakness—it's an intelligent warning system of the body. When neurotransmitters and hormones become unbalanced, the psyche sends out clear, tangible signals. This makes it all the more important to take early countermeasures—with self-monitoring, a conscious daily routine, targeted nutritional supplements, and coaching.
👉 Your next step : Listen to your gut, set boundaries, and prioritize yourself. Your brain will thank you.
📚 Sources
Cao, X. et al. (2022) Chronic stress promotes hippocampal neuroinflammation and cognitive impairment → Shows how chronic stress triggers neuroinflammatory processes in the hippocampus and thus impairs cognitive functions.
Panossian, A., Wikman, G. (2010) Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity → Describes the mode of action of adaptogens such as Rhodiola on the HPA axis and stress response.
Rao, TP et al. (2015) 5-Hydroxytryptophan (5-HTP): a natural precursor for serotonin synthesis → Proves the effect of 5-HTP as a precursor for serotonin synthesis in exhaustion and sleep disorders.
Drevets, WC et al. (2008) Functional anatomical correlates of psychomotor retardation in depression → fMRI studies demonstrate the reduction of prefrontal activity under emotional exhaustion.
Lam, RW et al. (2016) Light therapy for seasonal and nonseasonal depression: Efficacy, protocol, safety, and side effects → Demonstrable effect of light therapy on depressive symptoms and circadian dysregulation.
Holsboer, F. (2000) The corticosteroid receptor hypothesis of depression → Explains the role of cortisol receptors in the development of depressive states.
Marx, W. et al. (2017) Nutritional psychiatry: the present state of the evidence → Overview of evidence-based associations between nutrition, micronutrients and mental health.
