Psychologist Anna Heal

Hello Marcus, thank you for reaching out and sharing your experience. What you are describing aligns very closely with the classic symptoms of burnout, a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. The feelings of dread, constant fatigue, irritability, a drop in performance with small mistakes, and the loss of enjoyment in both work and personal life are significant indicators. It is crucial to recognize that this is not a personal failing but a common response to chronic workplace stress, especially in high-demand environments like tech startups.

Since stepping away from your job is not an option currently, recovery will focus on creating boundaries and implementing strategies to replenish your energy. The first step is to acknowledge and validate your experience. Trying to push through as if nothing is wrong often deepens the exhaustion. Next, consider a structured approach to setting work-life boundaries. This could mean defining a strict end time for your workday, scheduling breaks that you treat as non-negotiable appointments, and communicating your availability for late-night calls more clearly. Even small, protected periods of disconnection can help your nervous system begin to recover.

It is also important to address the physical symptoms of stress. Your body is in a state of depletion. Prioritizing sleep, nutrition, and gentle movement, even a short daily walk, can have a profound impact on your resilience. Furthermore, examine your thought patterns. Burnout often involves a sense of ineffectiveness and cynicism. Practicing self-compassion and cognitive reframing can help counter the negative self-talk that may arise from making mistakes. Instead of harsh self-criticism, acknowledge the difficult circumstances you are operating under.

While you mentioned stepping away is not an option, exploring what adjustments within your current role are possible is vital. Can you discuss your workload with a supervisor or HR in a way that focuses on sustainability and long-term performance? Perhaps some projects can be deferred, or you can delegate certain tasks. Seeking professional support from a therapist or counselor is highly recommended. A psychologist can provide a safe space to process these feelings and develop personalized coping strategies. Finally, gently reintroduce activities that bring you a sense of peace or joy, even in very small doses, to begin rebuilding a life outside of work. Recovery is a process, not an event, and it starts with these compassionate, incremental steps.