Do I Have Mental Load? These Signs Point to It
Mental load doesn’t always manifest as obvious stress. Many people affected by it continue to function in their daily lives—but feel constantly tense or exhausted on the inside.
You might recognize yourself in some of these situations:
- You’re constantly thinking about appointments, errands, or to-do lists.
- You feel like you have to think of everything.
- You find it hard to unwind—even on the weekend or on vacation.
- You’re often irritable or impatient.
- You feel exhausted even though you’re getting enough sleep.
- You have trouble delegating tasks.
- You often put your own needs last.
- You constantly feel like you’ve forgotten something.
The more statements that apply to you, the more likely it is that mental load is affecting your daily life.
Mental Load Test by the Equal Care Day Initiative
It’s often hard to objectively assess your own mental load. Many people have gotten used to constantly thinking ahead, planning, and taking on responsibility.
That’s why the Mental Load Test from the Equal Care Day initiative offers helpful guidance. The test was developed to make the so-called “invisible mental work” in everyday life visible and to help you better assess your own mental load.
1. You can take the free Mental Load Test here:
2. https://mental-load-test.org
The test is not a substitute for a medical or psychological diagnosis. However, it can help you become more aware of your own situation and spark conversations about the distribution of responsibilities in daily life.
How to Interpret Your Test Results
A high score doesn’t automatically mean you’re sick. However, it may be an indication that your daily life is characterized by a high mental load.
Depending on your result, it’s worth answering the following questions honestly:
- Do you find it hard to unwind regularly?
- Is there hardly any time left for your own needs?
- Do you handle most of the planning and organization on your own?
- Do you often feel like you have to be constantly on the go?
- Do you feel constantly exhausted or internally tense?
If you answer “yes” to several of these questions, it might be a good idea to take a closer look at your daily routine and take specific steps to reduce your stress.
Why Many People Underestimate Their Mental Load
Mental load rarely arises suddenly. Most often, the strain builds up over months or years.
Many people gradually take on more and more responsibility—without realizing how much energy it costs them. On top of that, mental work often goes unnoticed by others. Whether you’re remembering birthdays, scheduling doctor’s appointments, or planning daily family life, you’re already doing a large part of the work in your head.
This often creates the impression that everyday life is exhausting, but “perfectly normal.” It’s only when exhaustion, sleep problems, or irritability increase that many people realize just how high their mental load actually is.
Reducing Mental Load: What Can Help After a High Test Result
A high mental load score isn’t a cause for concern—but it is a sign to take a closer look. Often, it’s not the sheer number of tasks that’s stressful, but the constant responsibility of having to think of everything. These strategies can help:
1. Truly delegate responsibility
Relief only comes when not just tasks, but also planning and organization are taken over.
2. Make mental work visible
For a few days, write down everything you have to think about each day. This will help you realize just how much invisible mental work you’re actually doing.
3. Free up your mind
Use calendars, reminders, or shared planning apps so that not every task stays in your memory permanently.
4. Question who’s responsible
Before you take on a new task, ask yourself:
- Do I really have to take this on?
- Can someone else handle this?
- Is the task even necessary?
5. Consciously Unplug
Set aside time regularly when you don’t have to organize or make decisions. Your brain needs rest, too.
6. Take warning signs seriously
Persistent exhaustion, sleep problems, or irritability can be signs that your mental load has become too high. The sooner you take action, the better.
Natural Support for Mental Load
If your mental load remains consistently high, taking a holistic approach to your well-being can be helpful. In addition to getting enough sleep, exercising regularly, and taking intentional breaks, medicinal plants have played an important role in naturopathy for centuries.
Traditionally used plants include:
- Lavender to promote relaxation and inner peace.
- Passionflower to support serenity and balance.
- Lemon balm, traditionally used for inner restlessness.
- Oats, valued in herbal medicine as a tonic for the nerves.
Medicinal plants are not a substitute for a healthy lifestyle or medical treatment. However, as part of a holistic approach, they can help support inner balance.
