Psychologist Anna Heal

Hello Marcus. Thank you for sharing your experience. What you are describing aligns strongly with the classic symptoms of burnout, a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. The feelings of being drained, trouble concentrating, irritability, overwhelm, sleep disturbances, and loss of interest in things you once enjoyed are all hallmark signs. It is crucial to understand that burnout is not a personal failure but a signal that your current work-life system is unsustainable and needs adjustment. Since leaving your job is not an option you wish to consider right now, recovery will focus on creating sustainable change within your current role and rebuilding your personal resources.

The first and most critical step is to acknowledge and legitimize your experience. You are not weak or failing; you are responding to an environment of chronic overwork. This acknowledgment is the foundation for change. Next, you must begin to establish firm and non-negotiable boundaries. This is the single most powerful tool when you cannot leave the job. This means consciously deciding to stop working after a set number of hours, for example, capping your workday at 50 hours as an initial, drastic reduction from 70. Protect your weekends completely for rest and recovery. You will need to communicate these changes, perhaps by setting clearer expectations with your manager about realistic timelines. This may feel uncomfortable, but it is essential for survival and long-term performance.

Simultaneously, you must strategically prioritize and delegate tasks. When everything feels overwhelming, identify the two or three most critical tasks each day and focus only on those. Learn to say no to new non-essential commitments. Discuss with your team lead about redistributing workload if possible. This helps regain a sense of control. Alongside work changes, you must intentionally schedule non-negotiable recovery time. Your body and mind need fuel. Start with the basics: prioritize sleep hygiene by creating a consistent bedtime routine and limiting screens before bed. Schedule short breaks throughout your workday for a walk or deep breathing. Re-engage with your hobbies, even if initially you do not feel the pleasure; the act itself can help rekindle interest.

It is also important to examine and reframe your thoughts about failure and success. The belief that leaving would be a failure is keeping you trapped in a harmful situation. Consider redefining success to include your health, relationships, and overall well-being, not just a promotion. A promotion achieved at the cost of your health is a pyrrhic victory. Explore if there are any internal pressures or perfectionistic tendencies driving the overwork. Furthermore, do not underestimate the power of seeking social support and professional guidance. Talk to a trusted friend or family member about what you are going through. Consider seeking a therapist who specializes in burnout or occupational stress. A psychologist can provide you with concrete tools for stress management, cognitive restructuring, and creating a sustainable recovery plan. This is a sign of strength, not weakness.

Finally, while quitting is not your current plan, I encourage you to engage in strategic future planning. Begin to quietly explore the job market, update your resume, or network informally. Knowing you have options can reduce the feeling of being trapped and empower you to make clearer decisions about your current role, whether that leads to staying with better boundaries or eventually transitioning out. Recovery from burnout while remaining in a demanding job is a gradual process of reclaiming small pieces of your time, energy, and identity. Be patient and compassionate with yourself as you implement these changes.