Overwhelmed? 8 Powerful Habits to Conquer Burnout

Feeling Overwhelmed? 8 Powerful Habits to Conquer Burnout

Let me guess: You wake up, hit snooze (again), and drag yourself out of bed like your bones are made of cement. Maybe you stare at the ceiling for a solid 5 minutes, wondering if it’s time to throw in the towel on everything…work, relationships, your laundry pile that’s now a full-blown Mount Everest of fabric. Welcome to the dark, gray world of burnout.

Feeling overwhelmed is like that annoying houseguest who just doesn’t get the hint. It sneaks in when you least expect it, builds itself a comfortable spot in your life, and refuses to leave until you’ve had a full-on emotional meltdown. If you’ve been there (and who hasn’t?), then you’re in the right place. This blog is going to talk about how to spot feeling overwhelmed, how to cope with it, and most importantly, how to fight it. Spoiler alert: I’ve been through it, and I’m here to tell you, you’re not alone.

What is Burnout?

Feeling overwhelmed is like that feeling when you’ve been running on a treadmill for hours and then realize the treadmill has been going in reverse the entire time. It’s when you’ve been hustling, pushing yourself through the motions, only to feel mentally and physically drained with nothing left to give.

According to the World Health Organization, burnout is officially classified as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” Read more from the World Health Organization here. You don’t have to be a workaholic to experience it. Life stressors, relationships, and even the changing of the seasons (looking at you, winter) can contribute to burnout.

It doesn’t just look like being tired. No, feeling overwhelmed is much sneakier, like an emotional ninja. You’re mentally fried, physically drained, and emotionally numb. It’s when everything feels like too much, your job, your home life, your personal goals. Sometimes, even getting out of bed can feel like an Olympic event. Fun times, right?

My Personal Struggle with Burnout

So, full transparency: I’ve been there. I’ve walked the burnout path, tripped over my own exhaustion, and ended up flat on my face.

I’ve worked high-stress jobs, run on too little sleep, and been the “yes person” for everyone (whether at work or at home). Let’s not forget the added spice of seasonal burnout. Oh yeah, that’s a thing. The winter months? They’re like a personal attack. You wake up, it’s dark. You go to bed, it’s still dark. Your mood plummets faster than the temperature outside, and your motivation becomes as scarce as sunshine.

In these times, I’ve learned one thing: Feeling overwhelmed is an equal-opportunity offender. It doesn’t care how organized you are or how much coffee you drink. It’ll knock on your door when you least expect it and invite itself to stay far longer than it should.

Signs of Burnout: How to Know If You’re Toasted (and Not in the Fun Way)

Burnout isn’t just about being tired. Oh no. It’s a state of complete depletion that can sneak up on you. Here are some common signs that you may be heading toward burnout (or, you know, already living in its shadow):

Constant Exhaustion:

If you’re so tired that even your tiredness feels tired, you might be experiencing burnout. It’s not the kind of exhaustion that a 10-hour nap can fix. It’s the soul-depleting, can’t-get-out-of-bed type of exhaustion. It’s like your batteries have been drained and nobody knows where the charger is.

Lack of Motivation:

Remember when you used to jump out of bed in the morning, ready to tackle the day like a superhero? Now, it feels like you’re just going through the motions. Getting out of bed feels like an accomplishment. Your motivation is hiding, probably taking a nap somewhere, and it’s not coming back anytime soon.

Feeling Cynical or Detached:

When you start feeling emotionally distant from your work or relationships, that’s a red flag. You might think you’re just being “realistic,” but really, you’ve lost your spark. You’re emotionally checked out. And you might even feel resentful of things that used to bring you joy. I mean, who knew that pizza could feel so…meh?

Irritability and Frustration:

You’re snapping at your partner for no reason, getting annoyed at your coworkers over the smallest things, and generally feeling like the fuse on your patience has shrunk to about 1 millimeter. This irritability is a classic burnout symptom.

Inability to Focus:

Burnout makes your brain turn into a foggy swamp. You can’t focus, you forget things, and multitasking feels like a cruel joke. Your to-do list is just a list of things you’ll never get done.

Physical Symptoms (Headaches, Stomach Problems, etc.):

Burnout can manifest physically: headaches, stomach issues, even muscle tension. Your body is basically sending you a giant “HELP!” signal, and you’re ignoring it in favor of getting that last email sent. Classic.

No Work-Life Balance:

Your work bleeds into your personal life like a messy art project. You’re working late, answering emails during dinner, and checking your phone during weekends. You’re living to work, not working to live, and that’s a dangerous place to be.

Why Is Burnout Worse in the Winter?

If you’re someone who feels the weight of feeling overwhelmed more in the winter, you’re not alone. Winter, with its shorter days, cold weather, and lack of sunlight, has a way of amplifying feeling overwhelmed. It’s like feeling overwhelmed with a holiday twist (minus the presents). Here’s why:

1. Less Sunlight = Less Vitamin D:

Sunlight is a natural mood booster. When winter hits and the sun stays hidden behind clouds, your body gets less Vitamin D, which can leave you feeling sluggish and down. Less sunlight, less energy, more tiredness, and yes, more feeling overwhelmed.

2. Seasonal Affective Disorder (SAD):

Seasonal Affective Disorder is a real thing. It’s like your brain’s way of saying, “Winter is coming, and I’m not okay with it.” Seasonal Affective Disorder is linked to the lack of sunlight, and it causes feelings of sadness, hopelessness, and fatigue. This can make any existing feeling overwhelmed feel like it’s on steroids.

If you feel burnout more intensely in winter, Seasonal Affective Disorder (SAD) could be a factor. The National Institute of Mental Health explains how SAD affects mood and energy levels.

3. Holiday Stress:

The winter months are packed with holidays, but unfortunately, not all of them are the cheerful, joy-filled celebrations we expect. For many, the holidays bring stress, whether it’s family drama, financial strain, or trying to juggle too many commitments. All that holiday chaos just piles on top of existing overwhelmed.

4. Isolation:

When it’s cold, we’re more likely to hibernate inside, isolating ourselves from social interactions. This isolation can worsen feelings of loneliness and exhaustion, making feeling overwhelmed feel even more overwhelming.

Burnout Recovery: How to Escape the Burnout Abyss

Alright, now that we’ve acknowledged that feeling overwhelmed is a thing, let’s talk about how to get out of this funk. Overcoming feeling overwhelmed isn’t a quick fix, but with a little effort and self-compassion, you can get back to feeling like yourself again.

1. Recognize That You’re Burned Out

First things first: Acknowledge that you’re experiencing burnout. Don’t ignore it or try to push through it like some kind of productivity robot. Giving yourself permission to feel what you’re feeling is key to recovery.

2. Set Boundaries (and Actually Stick to Them)

One of the main causes of burnout is not setting clear boundaries. You’re probably a people-pleaser like me, saying yes to every request that comes your way, but this just leads to more stress. Learn to say “no” without guilt. Set work hours, stop answering emails at midnight, and leave space for personal time.

3. Prioritize Self-Care (and Yes, That Means Rest)

Rest isn’t a luxury. It’s a necessity. We live in a world that glorifies constant hustle, but taking breaks is actually productive. Whether it’s a 10-minute walk outside, a nap, or simply doing absolutely nothing for an hour, find moments of peace to recharge your batteries. Don’t feel guilty about it.

4. Get Active (Even in Winter)

Exercise is one of the best antidotes to burnout. Yes, even in the cold months, it’s worth getting your body moving. You don’t have to run a marathon; even a walk around the block or a few stretches at home can work wonders. Physical activity releases endorphins, which help fight stress and improve your mood.

5. Practice Mindfulness and Meditation

Mindfulness isn’t just a trendy buzzword; it’s a powerful tool to combat burnout. By staying present and learning to quiet your mind, you can reduce stress and boost your mental resilience. If you’re new to meditation, try apps like Headspace or Calm, or simply spend five minutes each day focusing on your breath.

6. Seek Support (Therapy, Friends, or Both)

You don’t have to go through this alone. Talk to a therapist or a trusted friend about what you’re experiencing. Sometimes just vocalizing your stress can lighten the load. Plus, friends are great for reminding you that you’re not crazy, just human.

7. Take a Mental Health Day Sometimes, you just need a break.

If you can, take a mental health day from work. You’ll be surprised at how much a day of rest, Netflix, and comfort food can do for your soul.

8. Shift Your Perspective

Sometimes, we’re burned out because we’re putting too much pressure on ourselves. Try to shift your mindset: Instead of focusing on everything you haven’t done, celebrate the small wins. Your to-do list will still be there tomorrow, but for today, take a deep breath and focus on what’s within your control.

Wrapping It Up: You Got This (Seriously)

Burnout is no joke, but remember, it doesn’t define you. It’s a temporary state that can be overcome with time, boundaries, and self-compassion. If you’ve been burning the candle at both ends, it’s okay to pause, recharge, and start again. You’re not alone in this, and there’s no shame in needing rest.

So, take a deep breath, pour yourself some tea (or coffee, or wine, whatever you need), and remember: burnout may have knocked you down, but it doesn’t get to win.

Remember, feeling overwhelmed doesn’t define you. It’s a temporary state that can be overcome with time, boundaries, and self-compassion. If you’ve been burning the candle at both ends, it’s okay to pause, recharge, and start again. You’re not alone in this, and there’s no shame in needing rest.

You’ve got this.

Experiencing Burnout and Trauma? Checkout Crushing Burnout: 5 Steps to Heal Trauma and Thrive.

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