How to ‘Unfry’ Your Brain

Mentally wiped out, burned out, brain dead — whatever label you prefer, most of us face it at some point. It usually creeps in after prolonged stress or intense mental effort.

You probably spot physical tiredness easily: heavy limbs, droopy eyelids, depleted energy. Spotting mental fatigue isn’t always so straightforward.

“It’s easy to get so busy juggling everything you have on your plates that you fail to recognize when you’re headed toward mental exhaustion or burnout,” says Megan MacCutcheon, LPC.

How do you know if your mind is running on empty? MacCutcheon suggests watching for:

• feeling overwhelmed or worn out
• feeling disconnected from your emotions
• losing interest in activities you usually enjoy
• stomach aches or digestive upset
• headaches
• changes in appetite
• sleep disturbances, such as broken sleep or persistent tiredness

You may also notice shifts in mood or behavior. Increased cynicism, apathy, low drive, and trouble concentrating are common signs your brain is overtaxed.

If this sounds familiar, here are practical strategies to help you recharge and reduce the chance of future burnout.

Attend to your physical needs

Your mind and body are intertwined. A useful rule: what helps one usually helps the other.

Prioritize sleep

When stress runs high, sleep often becomes negotiable. But your body needs restorative sleep even more during taxing times.

Skimping on sleep might seem like a way to get more done, but it usually leaves you slower and less effective.

Individual needs vary, but aim for 7 to 8 hours of solid sleep nightly.

Fuel your body well

Whether you’re physically or mentally tired, stress can push you toward comforting, quick foods. These are often high in sugar or empty calories. Treats are fine occasionally, but for clearer thinking, focus on nutritious choices.

Foods that support the brain

Try including:

• high-fiber choices such as oatmeal, beans, and nuts
• protein sources like yogurt, lean meats, eggs, and fatty fish
• whole fruits and vegetables, especially blueberries, broccoli, and oranges
• whole grains

Also, keep hydrated and eat regularly. Skipping meals can drop your blood sugar and sap cognitive energy. If your day is hectic, keep healthy snacks—fruit, yogurt, raw veggies, and nuts—within reach.

Move your body

An overwhelmed brain can often benefit from a short reset. If concentration is fading, step away from your workspace and get some fresh air if possible.

In general, more exercise is better. Try for about 2.5 hours of moderate activity weekly, and aim higher if you can.

Any movement helps—if you can spare only 15 minutes for a walk at lunch, you’ll likely return with clearer thinking and less tension.

Sure, you could use those 15 minutes to get more done, but you’ll probably work more productively after a break.

Seek physical connection

Sex and other forms of intimacy offer multiple benefits.

They can reduce stress, boost mood, and improve sleep. Intimacy with a partner can also remind you you have support, easing the burden of emotional strain.

Physical closeness doesn’t have to include sex. A hug from a friend or family member or cuddling your pet can offer a mood lift.

Reassess how you approach tasks

After meeting basic physical needs, evaluate how you handle your workload. Maybe something truly must get done, but you lack the time or energy to manage it right now.

Instead of stressing over everything on your plate, step back to gain perspective.

Divide and conquer

When you’re already at capacity, facing a big project can feel paralyzing. A new assignment can seem impossible to begin.

Rather than letting the whole project overwhelm you, split it into smaller, manageable steps.

For instance:

• first, print out your research
• next, set up a spreadsheet
• after that, draft a data analysis
• finally, compile the final version

Tackling each part separately can make the work feel more doable. Focus on the current step rather than leaping ahead, which helps prevent panic and fosters smoother progress.

Reach out for support

This one’s crucial and often tough. Practice asking for help when you need it.

Contact a coworker, friend, family member, or partner to see who can assist. They might not need to solve the main problem; having someone pick up groceries, make a call, or simply listen can relieve pressure.

Do what you can

Sometimes, despite your best effort, the outcome won’t match your ideal. That can be discouraging.

Instead of dwelling on unmet expectations, acknowledge what you accomplished with the resources you had. Often the best you can do under stress is complete the task sufficiently and move on.

If you feel you let yourself down, remind yourself you did your best under difficult circumstances. Finishing a project while stressed or mentally drained is an achievement.

Study smarter, not longer

Students are especially vulnerable to mental burnout. When your brain is fried, learning and recall suffer.

Rather than forcing endless hours, adopt study habits that improve efficiency.

Take effective notes

Staying attentive in class can be a challenge—early mornings, post-lunch slumps, or late-night sessions after a long day all make it harder. Writing notes helps information stick and keeps you engaged. Good notes also make later review easier.

Professors often emphasize concepts that appear on exams during lectures, so note-taking can give you a study advantage.

Vary study techniques

Do you usually reread chapters or skim highlights? Passive review may not help, especially if your attention wanders. Trying new methods can boost learning and reduce cognitive strain.

Study strategies to try

• Create flashcards for core ideas and carry them for quick review sessions.
• Start early. Even brief daily reviews add up and reduce the need to cram before exams.
• Study with others. Groups can increase motivation and offer different perspectives on tricky material.
• Break study time into chunks. Take walking or snack breaks to recharge and avoid mental overload.
• Make sessions focused and finite. Aim for 30–60 minute blocks, then quiz yourself to check retention and identify what needs more work.
• Teach the material. Explaining concepts to someone else is a strong test of understanding and reveals gaps to address.

Bring the outdoors in

Nature can positively influence mental and physical health, and this may extend to studying.

Earlier research from Washington State University suggested adding plants to workspaces could boost attention and reduce stress, potentially increasing productivity.

The study was small and needs more confirmation, but unless you’re allergic, adding a plant poses little downside—so it’s worth a try.

Learn more about the possible advantages of houseplants.

Try a different study environment

If you feel drained the moment you begin studying, switch locations. Your bedroom, especially if primarily used for sleep, may not be ideal. A new setting can refresh your focus.

Consider the library, a coffee shop, a different room, or an outdoor spot when weather permits.

Shift your study schedule

Studying after a hectic day is tough—your brain isn’t at its peak. Try moving study time to when you’re more alert, such as in the morning.

Keep stress in check

Managing stress is challenging, but pinpointing its sources can help significantly.

“When you consider every item on your to-do list and think through every stressor filling your mind, you’re often better able to recognize just how many things are crowding your brain and contributing to mental exhaustion,” MacCutcheon says.

She encourages clients to list everything they’re juggling—even small errands or appointments—so they can see the full load.

You may not be able to remove every stressor, but these tactics can prevent stress from overwhelming you.

Make time to relax

Self-care is central to reducing stress. This includes staying active, sleeping well, and eating properly—and also making time for enjoyable activities.

“It’s also critical you find time to unwind,” MacCutcheon says. “Make sure you aren’t putting your own self-care on the back burner.”

Schedule daily moments for things that bring you pleasure and energy—read that book, watch a favorite film, get creative, or simply rest. Your brain needs downtime to recover.

Practice mindfulness

MacCutcheon recommends mindfulness to reduce stress. This evidence-based technique involves:

• noticing what’s happening around you
• staying present rather than preoccupied with worries
• approaching experiences with openness
• practicing acceptance

How to begin

Just STOP:

• Slow down.
• Take a deep breath.
• Observe what’s happening and how you feel about it.
• Proceed with an open, accepting stance.

Share how you feel

When you’re overwhelmed, opening up can be hard—especially if loved ones seem stressed, too. Remember that people who care about you often want to help, even if it’s just by listening.

Talking with someone about what’s weighing on you can reduce isolation and might yield helpful suggestions. You could also speak with a coworker, teacher, mentor, supervisor, or counselor. Some employers offer staff support professionals to help with work-related and personal stress.

Prevent future episodes

There are steps you can take to reduce the likelihood of becoming overwhelmed next time life gets busy.

Keep life balanced

Work matters, but so does your personal life. Overemphasizing one area while sacrificing the other can harm both.

“When you’re able to recognize all you have going on and can value the importance of maintaining balance, you are in a better position to avoid mental burnout,” MacCutcheon says. Taking a step back to carve out time for all parts of life can help.

Some demands—like a thesis, tight deadline, or workplace change—are temporary and may require extra effort for a period.

If your job or field of study consistently drains you to the detriment of relationships or self-care, consider whether it’s truly a sustainable choice.

Prioritize wellbeing

Remember the strong link between mind and body and stay on top of physical health. For example:

• Stay hydrated.
• Choose nutrient-rich foods regularly.
• Keep a consistent sleep routine.
• Discuss ongoing health concerns with your provider.
• Take time off to recover when ill.
• Commit to regular activity, even a short daily walk.

Learn to say no

We all have unavoidable responsibilities plus expectations from others. Trying to do everything can deplete you.

Saying no is hard—especially when you want to impress at work or don’t want to disappoint someone. But you’re only one person; you can’t meet everyone’s needs at all times. Protect your own capacity by declining requests when you’re already stretched thin.

If you feel guilty, soften your refusal with: “I wish I could help, but I’ve got a lot right now. Please think of me another time.”

When to seek professional help

Mental fatigue can reflect underlying problems such as:

• depression
• anxiety
• attention-deficit hyperactivity disorder
• bipolar disorder
• chronic medical conditions
• eating disorders

See your healthcare provider if:

• mental exhaustion interferes with personal life or job/school performance
• it’s accompanied by major mood or behavior changes
• you can’t manage daily responsibilities
• you recently experienced a head injury
• you have a persistent fever, unexplained bruising, or generally feel unwell
• you become easily irritated or frustrated
• you have trouble organizing your time
• you’re persistently low or have thoughts of suicide
• you feel anxious much of the time with or without a clear trigger
• your mood swings rapidly without an obvious reason

If symptoms seem more physical, start with your primary care doctor to rule out medical causes. If they’re primarily psychological, consider seeing a therapist or asking your provider for a referral. Even a few mental health sessions can clarify the cause of mental exhaustion and suggest strategies to address it.

If you need help immediately

If you’re thinking about suicide or harming yourself, call the Substance Abuse and Mental Health Services Administration at 800-662-HELP (4357).

The 24/7 hotline connects you to local mental health resources. Trained staff can also help you find treatment options if you don’t have insurance.

The takeaway

Feeling mentally fried happens to everyone, often during stressful stretches. Once stress eases, the exhaustion often lifts.

If you’re persistently drained and can’t reduce stress on your own, seek help from a healthcare professional.