Understanding my Burnout

Ask a Therapist Treatment & Recovery
, , ,
1

I am struggling to understand myself and what I need right now.

So for context: the past two weeks, i’ve been super emotionally drained over feeling disappointed with certain discussions with my teammates. although i’m not confrontational person, i ended up being transparent and honest with them about how i have been feeling. some didn’t take it well, so i had to deal with working things out with them as well as managing my own emotions.

at the end of the process, even after everything has been settled, i still felt emotionally drained to the point that i’ve been physically drained as well. i can no longer go about my day productively as i usually do, every waking second i’m awake i just thinking about going back to sleep and even when i’m on my laptop trying to start work, i still feel the strong urge to just sleep and forget about every reality. it’s affecting me because i have an important submission this weekend and i’m still struggling to be productive.

it’s scaring me because i don’t remember the last time i felt this…depressed? drained? like i started lashing out at my parents by accident, can’t get myself to smile and everything. i’ve been trying to listen to my body by still taking naps while also making sure i get at least SOME work done but it’s taking up time as well.

i’m just trying to understand why i’m still feeling this way even after the matter has been resolved. the aftereffects is dragging quite long(?) and i don’t know how to cope with this.

2

Hey there, thanks for sharing something so personal.

It makes complete sense that you are still feeling drained, even after the situation with your teammates has been resolved. Emotional conflict takes a lot out of you. You had to be honest, manage reactions, deal with tension, and carry your own feelings at the same time. When something is that stressful for so long, your body does not bounce back instantly. The emotional load may be over, but the impact is still sitting inside you.

What you are feeling now, like exhaustion, trouble focusing, wanting to sleep constantly, lashing out without meaning to, and struggling to feel like yourself, is often what happens when your mind and body have been pushed for too long. It is more like an emotional crash or burnout. Your system is trying to recover from being overwhelmed, and it needs gentleness, not pressure.

Try breaking your tasks into very small steps so it feels less scary to start. Give yourself permission to rest in short, guilt-free breaks. If this heavy feeling continues or becomes harder to manage, reaching out to a counsellor or mental health professional could really help you get back on your feet.

Your body is reacting to a long period of emotional strain, and with care and time, you will feel like yourself again. You’re not in this alone:)

3

Dear @hwaselli

Thank you for reaching out here. It’s understandable how drained you are feeling after experiencing that incident with your colleagues.

I believe you had been holding on and tolerating for a long time before the incident. What you’re describing sounds like an “emotional hangover” which is your body stayed on high alert through the conflict, and now that it’s “over,” your body is fatigued and more vulnerable to rumination and irritation. Please know that you bravely stood up up for yourself and said your piece; understandably it took a lot out of you.

I observe what you are feeling is a common stress response that can linger even after things are “resolved.”

I have seen that it will take time to regain balance, so be kind and compassionate to yourself as you recover.

May I gently suggest the following recovery steps:

-Downshift your nervous system (3 minutes). Do 5 rounds of the “physiological sigh”: inhale through the nose, top it off with a tiny second inhale, then long slow exhale through the mouth. Then name 5 things you see, 4 you feel, 3 you hear (quick grounding).

-Body basics (5 minutes). Drink a full glass of water and eat something with protein and carbs (e.g., yogurt & fruit). Small amounts of nourishment may stop that urge to nap.

-Use the Pomodoro technique to get started on work. This is usually 25 min of work followed by 5 min rest and another 25 min of work and 5 min of rest. Getting started is the hardest part, so start small and slowly build focus. Put away distractions such as phones and mute all communication channels during the 25 min intense work.

I also recommend you speak to a counsellor to process what has happened, especially your feelings, fears and worries. Time in counselling serves as a safe, protected space to crystallise what your values are, what changes you may need to make moving forward. You could also discuss ways you can institute safe boundaries and clear communication to better manage work situations.

Remember you can get better so don’t be discouraged. Keep going and over time, I am confident you can recharge and recover. We are here to support so reach out whenever needed.:yellow_heart:

4

hello, thank you for sharing, and seeing your message, I can tell that you really care about the project and the communication, which is a good step. I understand that it is a big step for you, and it is okay to feel a little overwhelmed. I believe a good step will be to take more rests for yourself, be it going out for short walks or resting more. rooting for you op! :heart_hands: