Psychologist Anna Heal

Hello Martin, thank you for sharing your experience. What you are describing are classic and significant warning signs of chronic stress progressing toward burnout. Working 60 to 70 hours a week for six months is a substantial and sustained demand on your physical and psychological resources. The feelings of exhaustion, irritability, physical symptoms like headaches and muscle tension, and the existential questioning of your work's meaning are not personal failures but rather your system's response to an overwhelming and prolonged load. Recognizing these signals is the critical first step.

To effectively manage this, we must address both recognition and action. For recognition, I encourage you to conduct a personal inventory. Notice the physical symptoms like your headaches, which are often the body's first protest. Pay close attention to the emotional and cognitive shifts: the irritability, the loss of motivation, and the questioning of meaning. This cynicism or detachment from your work is a core component of burnout. Also, observe any behavioral changes, such as withdrawing from colleagues or family, or a decline in performance that you might be compensating for with even longer hours. These are not just signs of being tired; they are indicators that your coping mechanisms are being depleted.

Addressing this situation requires a multi-faceted approach. First, consider immediate stress reduction techniques. This is not about finding more time, but about using small moments effectively. Practice focused breathing for a few minutes when you feel tension rising. Schedule brief, non-negotiable breaks during your day to completely step away from your desk and screens. Second, you must examine and set boundaries around work hours. The 60-70 hour week is unsustainable. Can you identify tasks that can be delegated or processes that can be streamlined? Discuss with your leadership about realistic expectations; framing it as a sustainability issue for your long-term contribution can be effective. Protecting time for rest is not a luxury, it is a necessity for cognitive function.

Third, reconnect with activities that provide meaning and joy outside of work. Burnout often narrows our world to just the source of stress. Deliberately engaging in hobbies, spending quality time with loved ones without discussing work, or even volunteering in a different context can help restore a sense of self beyond your professional role. Fourth, evaluate your support systems. Speaking with a trusted friend, partner, or a professional therapist can provide perspective and validation. You do not have to navigate this alone.

Finally, reflect on the alignment between your values and your work. The questioning of meaning is a profound signal. Sometimes, high pressure is manageable if the work feels deeply aligned with personal values. If that alignment is missing, it exacerbates the strain. This reflection might lead to conversations about role adjustments within the company or, in time, broader career considerations. The goal is to move from a state of chronic reaction to a more sustainable and intentional mode of operation, preserving your health and relationships.