The Mental Load

Surely you have already heard of the mental load. But do you really know what that means ?

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1. WHAT IS MENTAL LOAD ?

Mental workload is a concept that is increasingly present in our modern society. It is an invisible burden that weighs on the shoulders of many people, especially women, and has a significant impact on their mental and emotional well-being.

In this article, we will explore what mental workload is, how it manifests itself in different aspects of daily life, and the consequences it can have on individuals and relationships. We will also discuss ways to recognize and manage mental load in order to restore a healthy balance in our lives.

Mental load refers to the sum :

Unpaid mental + emotional tasks

This mental load mainly affects women, although it can also affect men. It is an invisible weight that includes different daily tasks :

  1. Professional mental load
  2. Personal mental Load
  3. Emotional mental load

Professional mental load

- A mental "to do list"

Mental workload is often underestimated and overlooked, which can lead to chronic stress, burnout and deteriorating mental health.

Send an email while being in a meeting, stop in your work to answer a collaborator and resume later, the files to be returned…

In other words, the mental load at work represents the amount of information that needs to be processed, the different tasks to be performed, the decisions, the interactions, etc.

For most of us, we have a certain mental load at work that is more or less developed. However, if this mental load at work becomes too great, there is a risk of mental overload.

Attention

Professional mental overload is an additional risk of Burn out

Personal mental workload

In personal mental workload, we mainly find mental workload related to managing the home and family. This part of the mental load still mainly affects women, although men can also be affected!

This mental load consists in having to think about everything outside work: household chores, children, leisure activities…

Emotional mental workload

Now that we’ve defined professional and personal mental workloads, let’s take a look at emotional mental workload.

Emotional mental workload is the accumulation of many different emotions.

This mental charge is also called “Emotional charge”

We find the emotional load in connection with work and the emotional load in connection with the family. The emotional charge can occur following an overflow of stress, anxiety or even happiness, for example. This overflow ends up exploding to turn into sleep disorder, depression or anxiety for example.

2. CONSEQUENCES OF MENTAL LOAD

Mental workload has serious repercussions on the well-being of individuals.

Chronic stress

Anxiety

Depression

Exhaustion

Among the most common signs of mental overload, we also find :

  • Great physical and mental fatigue
  • Sleep disorder: difficulty falling asleep or regular nocturnal awakenings.
  • Poor management of emotions: great irritability or sadness for example
  • Memory problems: Forgetting tasks, files, etc. demonstrates significant cognitive overload.
  • Greater anxiety with difficulty managing it
  • Tensions with other people (collaborators, relatives, etc.)
  • Lower efficiency at work

3. HOW TO LOWER THE MENTAL WORKLOAD ?

There are different tips that can reduce the mental load on a daily basis. Let’s take a look at some of these tips together :

Become aware of our mental load :

Yes, here is the very first step. Become aware of the mental load. It is not that simple. The mental load is something invisible, which is part of our daily life.

So, in order to really become aware of it, start by listing everything you do during the day. However, not only what you do, but also the tasks you think about during the day!

Practice assertiveness :

Do you tend to say yes when asked for help?

You have a lot of difficulty saying no, for fear of disappointing, of being rejected…

I have bad news, you can’t please everyone by constantly adding tasks that add to your mental load. Even if it may seem difficult and go against your habits, assertiveness will allow you to enter a new virtuous circle.

Remember that saying yes all the time and to everyone will only serve to make you feel overwhelmed, which can lead you to have no time for yourself at all and end up breaking down.

Finally, set yourself to define clear and healthy limits that will allow you to preserve your energy and your mental load.

The dialogue !

It is important to communicate and share, so as not to carry all the weight on our shoulders.

Discuss with your loved ones, your colleagues about the mental load you feel. Express your needs and do not hesitate to ask them for help if necessary.

Without communication, others are unaware of the impact of these many tasks on you. Discussing it with them will allow them to become aware of it and better support you.

Which brings us to the next point :

Delegate

Easy to say, but not necessarily easy to do!

We tend to think that we have to do everything on our own, but this puts a heavy mental burden on us.

First, ask yourself to identify the tasks that can be delegated. It is suitable for everyday tasks as well as for household tasks.

Remember that the other person is not in your head. If you wait for help but don’t ask for it, the other person may not see your charge.

Take care :

It is important to take time for yourself every day.

Take time each day to relax and rejuvenate.

This can include activities such as meditation, yoga, reading, or any other activity that calms you down and allows you to center yourself. Self-care builds your mental resilience and helps you deal with challenges more effectively.

And most importantly, don’t blame yourself! You have the right to make time for yourself.

Sort out your tasks

Maybe you feel that all tasks are urgent and important. Nevertheless, it is not the case. It’s important to take the time to sort out what you need to do so you know where to start.

An urgent task is not necessarily important or vice versa.

There is a very practical tool in order to sort the different tasks to be carried out :

Use modern tools to get organized

Today there are many applications that allow you to manage your time and your tasks. Do not hesitate to take applications from to do list, calendars or others.

Seek help from a therapist

When it becomes too difficult to help yourself, do not hesitate to ask for help. If you feel that your emotions are starting to get too big and you can’t manage them at all, it may be time to see a psychotherapist.

The psychotherapist specializing in CBT can advise you on how to reduce your mental load, he can also help you manage your emotions (through different emotional management tools), but also to work on the dysfunctional thoughts that may be present.

4. CONCLUSION

Mental load is an invisible burden that can have a huge impact on our mental and emotional well-being.

By understanding its manifestations in our daily lives, we can begin to recognize and deal with it proactively.

Open communication, sharing responsibilities and taking care of yourself are key to lightening the mental load!

As you have seen, there are many ways to reduce the mental load. It is important to start thinking about yourself and taking care of yourself !

Do you need further information or have any specific questions ?

FAQ

Virtual reality (VR) is an innovative technology that enables patients to be exposed to immersive and controlled environments, facilitating the management of numerous psychological and psychiatric disorders. Its use in mental health offers several advantages:
  • Gradual and Controlled Exposure: VR allows patients to confront anxiety-inducing situations in a secure environment, gradually adjusting the intensity of stimuli to promote habituation and emotional regulation.
  • Realistic and Reproducible Environments: Unlike traditional techniques, VR provides immersive scenarios that can be consistently reproduced, ensuring a coherent and effective approach.
  • Increased Patient Engagement: The interactive and immersive nature of VR enhances treatment adherence and motivates patients to continue their therapy.
  • Personalized Treatment: Virtual environments can be adapted to meet the specific needs of each patient.
  • Versatile Applications: VR is used to treat anxiety disorders (phobias, post-traumatic stress disorder, obsessive-compulsive disorders), addictions, mood disorders, and even cognitive remediation.
The use of virtual reality in healthcare is not new! It has been studied and utilized for over 30 years in the medical and psychological fields. As early as the 1990s, researchers began exploring its potential for treating anxiety disorders, particularly phobias and post-traumatic stress disorder. Since then, numerous scientific studies have confirmed its effectiveness in addressing various psychiatric, neurological, and cognitive disorders.
Today, VR is widely integrated into therapeutic and medical practices, with clinically validated protocols. It is used in hospitals, clinics, and psychologists' offices worldwide to provide patients with innovative, effective, and safe treatments.
To use virtual reality, one must immerse themselves in a virtual environment. There are several ways to achieve this.
In the past, the CAVE system (Cave Automatic Virtual Environment), a 3D setup consisting of multiple screen walls, was the primary method used. This system allowed users to be fully immersed in the virtual world, with their movements detected in real-time. However, this technology was expensive and not widely accessible.
Since around 2016, with the introduction of virtual reality headsets like the Oculus Rift and HTC Vive, VR has become much more accessible. These headsets immerse users in virtual reality through an enclosed screen that projects digital images. The user's head movements are tracked, enabling them to look around and interact with the environment as they would in the real world.
Today, VR headsets are wireless and standalone, providing maximum comfort and ease of use without requiring external sensors or cables.
A virtual environment is an immersive digital simulation created through virtual reality. It allows users to navigate in a 3D space that accurately replicates everyday situations or specific contexts.
In mental health, these environments are designed to help individuals gradually face certain situations, manage their emotions, or enhance cognitive skills. By interacting with these virtual spaces, patients can engage in meaningful experiences tailored to their needs.
You need to equip yourself with a virtual reality headset. Our software is compatible with Meta Quest 2, 3, and 3S. 
You will then only need an internet connection. 
Numerous studies confirm that virtual reality is safe to use. However, some restrictions are in place to protect users from potential adverse effects.
For instance, individuals with epilepsy and pregnant women should avoid this type of therapy.
As with any immersive technology, prolonged use may cause visual fatigue or mild discomfort, particularly for those sensitive to motion sickness. Therefore, it is recommended to take regular breaks and adjust session durations according to individual needs.
Virtual environments are designed to be gradual and controlled, minimizing the risk of excessive anxiety. Most users quickly adapt to immersion and experience the benefits of this innovative approach from the first sessions.
Anxiety disorders and phobias can be effectively treated using virtual reality. Patients are gradually and progressively exposed to anxiety-inducing situations in various environments while remaining in a safe space. This process helps develop a sense of habituation, ultimately reducing or even eliminating anxiety over time.
Behavioral and substance addictions can also be addressed through virtual reality. By incorporating synthetic stimuli into the environments that trigger craving responses, patients struggling with addiction can work on their cravings to diminish the urge to consume.
Additionally, multiple environments—such as bars, casinos, and social settings—enable cognitive work on dysfunctional beliefs associated with specific temptation scenarios.
Regarding eating disorders, virtual reality software helps target key etiological factors, such as body dysmorphia, allocentric lock (a tendency to focus on others rather than oneself), and food cravings.
Currently, our TERV (Virtual Reality Exposure Therapy) solutions include multiple software programs designed to address critical psychiatric, psychological, and neuropsychological determinants such as relaxation, cognitive stimulation, behavioral activation, and social skills training.
Reminiscence therapy is also a major therapeutic tool in treating depression. By allowing patients to relive sensations linked to past pleasurable activities (such as sports, driving, or traveling), virtual reality stimulates hypoactive brain areas, enhancing therapeutic success. VR serves as an excellent mediator for reigniting engagement in enjoyable activities.
Moreover, cognitive stimulation for elderly individuals is another area where virtual reality proves beneficial. By leveraging technology to make stimulation activities more engaging and accessible, patients and nursing home residents can improve executive functions and memory through specially designed applications.
Today, virtual reality in mental health care is advancing rapidly. Researchers, clinicians, and developers continue to explore new therapeutic targets to offer innovative and effective treatment solutions in the near future.
VR can be used by all healthcare professionals assisting patients with anxiety, phobias, post-traumatic stress disorders, addictions, or other psychological challenges.
It is particularly beneficial for psychologists, psychiatrists, neuropsychologists, specialized nurses, as well as psychomotor therapists, physiotherapists, dietitians, sophrologists, and hypnotherapists. With a wide range of immersive environments, VR enhances therapeutic approaches and provides innovative tools to improve patient care.
Healthcare providers incorporating virtual reality exposure therapy (VRET) expand their range of treatment options. VRET is a well-established therapeutic technique with scientific validation from cognitive-behavioral therapy research.
  • Professional Differentiation: Integrating VR into practice allows therapists to stand out from traditional treatment options.
  • Scientific Validation: VRET is backed by extensive research, reinforcing its credibility as an effective treatment method.
  • Improved Patient Engagement: The interactive nature of VR fosters greater patient involvement in therapy.
  • Time-Saving: VR provides direct access to various exposure environments without needing external logistics.

One of the considerable advantages of virtual reality is that it is effective on a wide spectrum of populations. Existing data from the literature on the subject shows us that it is entirely possible to expose a wide age group to virtual reality, with real therapeutic benefits.

The studies attest, in fact, to excellent feasibility and significant results; particularly in adults, in the treatment of anxiety disorders (including school phobia), autism, addictions, eating disorders, neuropsychological disorders, psychotic disorders and mood disorders.

The results are identical for adolescents with a significant added value concerning therapeutic engagement where virtual reality promotes adolescents' interest in their therapy.

Among elderly subjects, study results encourage the use of virtual reality with the aim of working on cognitive stimulation, on behavioral disorders but also on anxiety.

One of the major advantages of virtual reality is its effectiveness across a broad spectrum of the population. Existing literature on the subject shows that virtual reality can be used with individuals of various age groups, providing significant therapeutic benefits.
Studies confirm excellent feasibility and significant results, particularly among adults in the treatment of anxiety disorders (including school phobia), autism, addictions, eating disorders, neuropsychological disorders, psychotic disorders, and mood disorders.
The results are equally promising for adolescents, with a notable advantage in terms of therapeutic engagement, as virtual reality enhances their interest and participation in treatment.
For older adults, research supports the use of virtual reality to improve cognitive stimulation, behavioral disorders, and anxiety management.
However, people with epilepsy and pregnant individuals are not advised to undergo this type of therapy.
Yes, all our environments are grouped within a single application.
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