You’d be forgiven for thinking that “ego depletion” is a newfangled buzzword to add to the ever-growing lexicon around mental health. While the phrase might be relatively new, the concept has been around for a long time associated as it is with stress, burnout, aggression and self-regulation.
What is ego depletion?
Dr Lavina Ahuja, clinical psychologist at the German Neuroscience Centre, explains: “Ego depletion is the idea that you might find it difficult to practise self-control or self-regulation, especially after a day full of tasks requiring you to engage in those very things.
“It basically views your sense of ego – meant here in the psychoanalytical sense as the part of you that has to mediate between your immediate desires or wants with reality – as a finite resource that can get exhausted or depleted.”
Masa Valkanou, psychologist at Thrive Wellbeing Centre, adds: “When you come home after you’ve had a hard day, it is tough to be disciplined about goals such as going to the gym or healthy eating, so you often end up making poor, impulsive choices that are against our established goals.”
Valkanou adds: “Ego depletion is not a new thing as key experiments on ego depletion were done in 1998 and have been done ever since. However, it is an idea that has gained popularity as it seems quite intuitive to our modern experience.
This “depletion” can not only impair your willpower and self-control, but also lead to feelings of irritation, feeling unco-operative and even less able to manage your emotions or behaviour towards others.
As Erica Ordali, a researcher in neuroscience and forensic and clinical psychology, noted in a recent study on the subject: “If you want to have a discussion with your partner and feel you are mentally exhausted, don’t. Take your time. Do it in another day.”
Ordali is the first author of last month’s study published in the American Proceedings of the National Academy of Sciences Journal, and titled Prolonged exertion of self-control causes increased sleep-like frontal brain activity and changes in aggressivity and punishment.
“Basically, ego – the important structure of our mental life – is compared to a muscle, where if it gets tired or exhausted, it will need some time to recover. If we continue this analogy, we can conclude that we should exercise our ego with regular daily stress to keep it in shape, though avoiding overwork,” explains Valkanou.
Signs you have ego depletion
Because the condition draws on different external factors and internal influences, and can develop across weeks, determining what is ego depletion versus what is traditional tiredness or brain fog can be tricky.
“Ego depletion may present itself in a variety of ways, including impulsivity, lack of motivation, emotional reactivity and impaired decision making,” says Hiba Salem, psychologist at Sage Clinics. “In situations of ego depletion, we may find ourselves being more prone to emotional outbursts or mood swings, as well as acting on impulse without fully thinking through the consequences. Accordingly, we may observe an increase in decisions that are not in line with our usual goals or values.”
Salem adds: “Additionally, there is an observed feeling of lower motivation or a decreased ability to tackle even basic tasks that require self-control.”
Making decisions or engaging in behaviours that may seem “out of character” are closely associated with ego depletion, as are irritability and a likelihood of giving into temptation, which may fuel addictive tendencies. Unrealistic goal-setting can also be a side effect of, and help to perpetuate the imbalance.
“Modern life has highlighted the tenants of ego depletion, specifically around the goals we set,” says Ahuja. “Our goals around body image, food and wants are influenced by social media or other triggers that sway us to set unrealistic goals. The energy and willpower we ‘spend’ on those unrealistic goals further propagate the ideas of depletion or, even worse, failure.”
Combating the effects of ego depletion
Lack of good quality sleep is closely linked with ego depletion, and those susceptible to it should be vigilant and mindful concerning modern pressures such as use of social media, overwork and the “hustle” and “grind” mentalities surrounding modern employment.
“Today’s business-orientated society has pressured inhuman ways of work, long hours and too many priorities for many,” says Valkanou. “While ego depletion isn't exclusive to modern life, constant demands such as information overload, 24/7 connectivity, work-life imbalance, and endless choices, make it more prevalent and intense than in the past.”
Actions aimed at replenishing and nurturing the body and mind are key to combating ego depletion. “Practise self-care such as regularly engaging in activities that bring you joy and relaxation, while making time for short breaks to recharge and reduce mental fatigue,” says Salem. “Making time for mindfulness, meditation or deep breathing exercises to improve emotional regulation and develop additional skills.
“Tasks become more manageable when they are broken into chunks. Prioritise these based on importance and urgency, to allow for completion of goals without becoming overwhelmed or depleted.”
A sure-fire way to do this is to “ensure your goals are personally meaningful to you so you are well motivated,” advises Ahuja.
MATCH INFO
Uefa Champions League final:
Who: Real Madrid v Liverpool
Where: NSC Olimpiyskiy Stadium, Kiev, Ukraine
When: Saturday, May 26, 10.45pm (UAE)
TV: Match on BeIN Sports
Company name: Play:Date
Launched: March 2017 on UAE Mother’s Day
Founder: Shamim Kassibawi
Based: Dubai with operations in the UAE and US
Sector: Tech
Size: 20 employees
Stage of funding: Seed
Investors: Three founders (two silent co-founders) and one venture capital fund
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Suggested picnic spots
Abu Dhabi
Umm Al Emarat Park
Yas Gateway Park
Delma Park
Al Bateen beach
Saadiyaat beach
The Corniche
Zayed Sports City
Dubai
Kite Beach
Zabeel Park
Al Nahda Pond Park
Mushrif Park
Safa Park
Al Mamzar Beach Park
Al Qudrah Lakes
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The internal combustion engine is facing a watershed moment – major manufacturer Volvo is to stop producing petroleum-powered vehicles by 2021 and countries in Europe, including the UK, have vowed to ban their sale before 2040. The National takes a look at the story of one of the most successful technologies of the last 100 years and how it has impacted life in the UAE.
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COMPANY%20PROFILE
%3Cp%3ECompany%20name%3A%20CarbonSifr%3Cbr%3EStarted%3A%202022%3Cbr%3EBased%3A%20Dubai%3Cbr%3EFounders%3A%20Onur%20Elgun%2C%20Mustafa%20Bosca%20and%20Muhammed%20Yildirim%3Cbr%3ESector%3A%20Climate%20tech%3Cbr%3EInvestment%20stage%3A%20%241%20million%20raised%20in%20seed%20funding%3Cbr%3E%3C%2Fp%3E%0A
Mohammed bin Zayed Majlis
COMPANY%20PROFILE
%3Cp%3E%3Cstrong%3ECompany%20name%3C%2Fstrong%3E%3A%20ASI%20(formerly%20DigestAI)%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3EStarted%3A%3C%2Fstrong%3E%202017%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3EFounders%3A%3C%2Fstrong%3E%20Quddus%20Pativada%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3EBased%3A%3C%2Fstrong%3E%20Dubai%2C%20UAE%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3EIndustry%3A%3C%2Fstrong%3E%20Artificial%20intelligence%2C%20education%20technology%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3EFunding%3A%3C%2Fstrong%3E%20%243%20million-plus%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3EInvestors%3A%3C%2Fstrong%3E%20GSV%20Ventures%2C%20Character%2C%20Mark%20Cuban%3C%2Fp%3E%0A
Our legal consultant
Name: Hassan Mohsen Elhais
Position: legal consultant with Al Rowaad Advocates and Legal Consultants
Our legal consultant
Name: Dr Hassan Mohsen Elhais
Position: legal consultant with Al Rowaad Advocates and Legal Consultants.
Key facilities
- Olympic-size swimming pool with a split bulkhead for multi-use configurations, including water polo and 50m/25m training lanes
- Premier League-standard football pitch
- 400m Olympic running track
- NBA-spec basketball court with auditorium
- 600-seat auditorium
- Spaces for historical and cultural exploration
- An elevated football field that doubles as a helipad
- Specialist robotics and science laboratories
- AR and VR-enabled learning centres
- Disruption Lab and Research Centre for developing entrepreneurial skills
The biog
Favourite food: Tabbouleh, greek salad and sushi
Favourite TV show: That 70s Show
Favourite animal: Ferrets, they are smart, sensitive, playful and loving
Favourite holiday destination: Seychelles, my resolution for 2020 is to visit as many spiritual retreats and animal shelters across the world as I can
Name of first pet: Eddy, a Persian cat that showed up at our home
Favourite dog breed: I love them all - if I had to pick Yorkshire terrier for small dogs and St Bernard's for big
Match info
Uefa Champions League Group F
Manchester City v Hoffenheim, midnight (Wednesday, UAE)
Zayed Sustainability Prize
Key figures in the life of the fort
Sheikh Dhiyab bin Isa (ruled 1761-1793) Built Qasr Al Hosn as a watchtower to guard over the only freshwater well on Abu Dhabi island.
Sheikh Shakhbut bin Dhiyab (ruled 1793-1816) Expanded the tower into a small fort and transferred his ruling place of residence from Liwa Oasis to the fort on the island.
Sheikh Tahnoon bin Shakhbut (ruled 1818-1833) Expanded Qasr Al Hosn further as Abu Dhabi grew from a small village of palm huts to a town of more than 5,000 inhabitants.
Sheikh Khalifa bin Shakhbut (ruled 1833-1845) Repaired and fortified the fort.
Sheikh Saeed bin Tahnoon (ruled 1845-1855) Turned Qasr Al Hosn into a strong two-storied structure.
Sheikh Zayed bin Khalifa (ruled 1855-1909) Expanded Qasr Al Hosn further to reflect the emirate's increasing prominence.
Sheikh Shakhbut bin Sultan (ruled 1928-1966) Renovated and enlarged Qasr Al Hosn, adding a decorative arch and two new villas.
Sheikh Zayed bin Sultan (ruled 1966-2004) Moved the royal residence to Al Manhal palace and kept his diwan at Qasr Al Hosn.
Sources: Jayanti Maitra, www.adach.ae
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Matthew Weiner,
Canongate
The Lowdown
Us
Director: Jordan Peele
Starring: Lupita Nyong'o, Winston Duke, Shahadi Wright Joseqph, Evan Alex and Elisabeth Moss
Rating: 4/5
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Farage on Muslim Brotherhood
Nigel Farage told Reform's annual conference that the party will proscribe the Muslim Brotherhood if he becomes Prime Minister.
"We will stop dangerous organisations with links to terrorism operating in our country," he said. "Quite why we've been so gutless about this – both Labour and Conservative – I don't know.
“All across the Middle East, countries have banned and proscribed the Muslim Brotherhood as a dangerous organisation. We will do the very same.”
It is 10 years since a ground-breaking report into the Muslim Brotherhood by Sir John Jenkins.
Among the former diplomat's findings was an assessment that “the use of extreme violence in the pursuit of the perfect Islamic society” has “never been institutionally disowned” by the movement.
The prime minister at the time, David Cameron, who commissioned the report, said membership or association with the Muslim Brotherhood was a "possible indicator of extremism" but it would not be banned.
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Playing records of the top 10 in 2017
How many games the top 10 have undertaken in the 2017 ATP season
1. Rafael Nadal 58 (49-9)
2. Andy Murray 35 (25-10)
3. Roger Federer 38 (35-3)
4. Stan Wawrinka 37 (26-11)
5. Novak Djokovic 40 (32-8)
6. Alexander Zverev 60 (46-14)
7. Marin Cilic 43 (29-14)
8. Dominic Thiem 60 (41-19)
9. Grigor Dimitrov 48 (34-14)
10. Kei Nishikori 43 (30-13)
Turkish Ladies
Various artists, Sony Music Turkey
