心理学家明悦

Dear Lina, feeling overwhelmed and burned out is a common experience when juggling demanding work and family responsibilities. The first step in managing these feelings is to acknowledge that stress impacts both your physical and mental health, and finding a balance is essential to prevent deeper exhaustion. Consider creating boundaries between work and personal time, such as designating specific hours when you focus only on work tasks and other times dedicated exclusively to family or rest. This can help reduce the constant mental load of multitasking and deadlines.

It is also important to explore techniques that help you manage stress actively. Practices like mindfulness meditation, deep breathing exercises, or even short physical activities can reset your nervous system and provide mental clarity. Integrating moments of calm throughout your day, even if brief, allows your mind and body to recover incrementally.

In addition, review your daily commitments and identify areas where you might delegate tasks or say no to avoid overextension. Sometimes, the pressure comes not only from external demands but also from internal expectations. Learning to prioritize your energy by focusing on what truly matters can lead to better motivation and less irritability.

Another vital aspect is to ensure you get quality rest. If exhaustion persists even after rest, it might be helpful to examine sleep hygiene or develop a relaxing bedtime routine that signals your body to unwind. Nutrition and hydration also play roles in sustaining energy and mood across the day.

Maintaining open communication with your family and workplace about how you feel can lighten the emotional burden and could result in more support or flexibility. Remember that seeking support from trusted friends, family members, or psychological counseling (for stress management, not clinical diagnosis) can offer new perspectives and emotional relief.

Ultimately, recovering from burnout often requires a combination of practical changes, self-care strategies, and emotional support. Keep in mind that balance is a dynamic process and may require ongoing adjustment as circumstances evolve. By implementing small but consistent actions to protect your wellbeing, you will gradually regain motivation and reduce the negative impacts of stress on your health and relationships.