I am glad you reached out for support at this time. I am sorry you are struggling in this moment. I would encourage you to start to work with a therapist to help you learn skills to help you overcome your struggles. If we were to meet I would first talk to you about the counseling process through our site and how together we could help you obtain your goals going forward, how I work as a counselor and how I would try to help you through the counseling process. I would also take the first session to get to know you by asking you a few questions to get a better understanding of your struggles, so that I am able to focus on a plan and goals to work on going forward. I want you to know that you are not alone during this time even through you may feel like you are alone at this time. During the therapy process you can have support 100% of the time as you are able to reach out and talk to a therapist 24 hours a day 7 days a week. I am going to send you some skills and tools to help you during this time of struggle you are having, although it seems like you are struggling with many different factors of your life I am going to start out by sending you some skills to help when you are feeling burn out with work. If we were to work together we would be going over these and more tools to help you through our struggles and be able to ask for support from others.
If you consistently experience high levels of stress without taking steps to manage or reduce it, exhaustion eventually takes over — leaving you emotionally and physically burned out.You may begin to feel less motivated since it seems like nothing you do matters.Since burnout happens gradually, you might not notice symptoms immediately. But once it takes hold, it can affect your ability to function across all aspects of life.Recognize the signsKey signs of burnout include:forgetfulness and difficulty concentrating diminished pride in your work losing sight of yourself and your goals difficulty maintaining relationships and being present with loved ones frustration and irritability with co-workers unexplained muscle tension, pain, fatigue, and insomniaEstimates suggest anywhere between 4 and 7 percent of the working public may experience burnout, though workers in certain fields, such as healthcare, tend to experience burnout at much higher rates.Burnout can have a far-reaching impact, often:negatively affecting work performance keeping you from enjoying hobbies and time with family, or relaxing outside of work increasing risk for health concerns, including cardiovascular diseases, type 2 diabetes, depression, and suicideTaking action to address burnout is essential, since it generally only gets worse. The next 10 steps can help you get started on the road to recovery.Find the source It’s tough to make changes when you don’t know exactly what needs to change, but exploring contributing factors or sources of stress in your life can help.Burnout often relates to job and professional triggers, like the stress of an increasingly demanding job. But you could also experience burnout when:having a rigorous academic schedule dealing with relationship problems, especially ones that seem to circle with no resolution caring for a loved one with a serious or chronic health conditionTrying to do too much on your own also creates an ideal environment for burnout to fester.Eventually you bend so much you break, and that’s when burnout happens.Say you’re a single parent with a full-time job, trying to take online classes, and keep up with friends and loved ones at the same time.The stress that accompanies each single factor might be manageable on its own, but the combination can easily overwhelm you if you don’t take steps to get support.Identify immediate changes you can makeYou might recognize a few ways to lighten your load right away.Three different time-consuming projects keeping you working long hours, week after week?Those with a lot of ambition to succeed in their careers are tempted to do it all, But this can backfire when you end up with no energy for anything.Instead, try accepting that doing it all isn’t realistic, and ask your supervisor to reassign one project or add someone else to your team.Overwhelmed with work and personal commitments but still can’t bring yourself to turn down requests from loved ones?Those with people-pleasing tendencies often take on too much to avoid letting anyone down.If you’re already running out of hours in the day for the things you absolutely need to do, adding more tasks will only add more frustration and stress.Evaluate your existing commitments and consider canceling or rescheduling a few. The immediate relief this brings may surprise you.Talk to people you trustIf you feel unsure of how to begin sorting through the causes of burnout and looking for ways to ease your stress, that’s normal.Burnout can become so overwhelming that determining how to address it still seems exhausting. It’s also hard to identify potential solutions when you feel completely spent.Involving a trusted loved one can help you feel supported and less alone. Friends, family members, and partners can help you brainstorm possible solutions.They’re close enough to your life to have some understanding of what works for you but still have enough distance to consider the situation with some clarity.Examine your optionsUnfortunately, addressing burnout isn’t always straightforward. But this doesn’t have to mean it will hold you down forever.You may not see an easy road to recovery, but a little exploration may unearth some kind of path.Maybe your boss keeps piling work on, despite your requests for help from co-workers or time to finish current projects first.It might be time to start searching for a new job that respects your capabilities.If you feel burned out because of relationship difficulties, a counselor can offer support as you take a closer look at your relationship and whether it’s serving your best interests.Take back controlBurnout can make you feel powerless. You might feel as if your life is rushing past and you can’t keep up.If outside factors contributed to burnout, you might blame these circumstances and have a hard time seeing what you can do to change the situation.You may not have had control over what happened to bring you to this point, but you do have the power to take back control and begin to recharge.To start, try these tips:Prioritize. Some things just have to get done, but others can wait until you have more time and energy. Decide which tasks are less important and set them aside. Delegate. You can’t do everything yourself, so if more tasks than you can handle need immediate attention, pass them off to someone you trust. Leave work at work. Part of burnout recovery is learning to prioritize work-life balance. After leaving work, focus on relaxing and recharging for the next day. Be firm about your needs. Talk to others involved and let them know what’s happening. Explain that you need some support in order to take care of your health and manage your workload productively.Set boundariesSetting limits on the time you give to others can help you manage stress while recovering from burnout.Accepting too many commitments can cause overwhelm.Before you agree to help someone or accept an invitation, she recommends the following:Push the pause button. Take a moment to walk through everything that will be required of you if you agree. Ask yourself if you really have the time and energy. Consider whether doing it offers value to you.Part of boundary setting also involves learning to say no.You’re not lazy, selfish, or mean for declining a request for your precious time, Being selective about accepting commitments is key to taking care of your mental health, honoring the truly important commitments, and proactively preventing burnout.Practice self-compassionReaching a point of burnout can bring up feelings of failure and a loss of purpose or life direction. You might feel as if you can’t do anything properly or you’ll never achieve your goals.When you reach a point of burnout, you’ve probably pushed yourself past the point of what most people would realistically consider themselves capable of for some time.Grant yourself the same love and support. Remind yourself you don’t have to be perfect, and that it’s OK to need a break.So maybe you can’t complete three proposals at once. Who can, really? And so what if you didn’t ace that last exam? You still got a decent score.In the end, all you can do is your best with the strengths you have. But you’ll find it easier to use those strengths when you aren’t running on empty.Pay attention to your needsTaking charge of your physical and emotional health is key to burnout recovery.In an ideal world, reaching the point of burnout would mean you immediately take time off, clear your schedule, and dedicate your days to rest and relaxation.But most people simply can’t do that.If you have bills to pay and children to take care of, quitting may seem impossible until you have other prospects.If you’re caring for a sick family member who has no other relatives, you may not have anyone else to turn to for support.Practicing good self-care can make recharging easier while you try other strategies to reset.Try these tips:Make enough time for restful sleep. Spend time with loved ones, but don’t overdo it — alone time is important, too. Try to get some physical activity in each day. Eat nutritious meals and stay hydrated. Try meditation, yoga, or other mindfulness practices for improved relaxation.Remember what makes you happySevere burnout can drain you and make it hard to remember what you used to enjoy.You may have lost your passion for a career you once loved and feel angry and resentful when you get to work each day.Perhaps you no longer care about your favorite hobbies, or you’ve stopped responding to texts from friends because you lack the energy for conversation.You might even feel perpetually irritated and snap at your partner or family without meaning to.To counter these feelings, create a list of the things that bring you joy. It might include things like:long walks with your best friend taking your child to the park reading a book in the bathtubMake time for these activities every week, and keep this habit up even after you feel more like yourself.1. Take a VacationTalk to your manager as soon as possible and take a break. Not a five-minute break, and not a couple of days at home. You need a complete and total cut-off from work. Basically, you need a vacation.Explain why you need time off without whining or getting emotional. Be rational when you lay out all the reasons you deserve a break, and why you will be an even better employee when you return.Ideally, you should be gone for at least two weeks with zero office contact. Don’t make yourself available for calls. Don’t check your emails. If at all possible, go somewhere that is the complete opposite of work and do whatever makes you genuinely happy. If that’s laying on a beach drinking cocktails, climbing mountains, or white water rafting, do it.If you don’t have any vacation days left, ask for an unpaid break. Find a way to make it work financially even if it means a staycation. Don't underestimate the harmful effects of burnout.2. Find a ReleaseBurnout can build, leading to a pressure cooker of stress. If you don’t open that release valve from time to time, you are going to explode. Perhaps not literally, but you’ll crack emotionally, have outbursts, or maybe do something that could hurt your career.Generally, physical activity is ideal for stress release. For some people, it’s CrossFit or martial arts. For others, it’s paintball battles, soccer, racquetball, or bowling. Many people enjoy video games, while others prefer a shooting range or a dozen laps of the pool. The way you release your aggression and frustration is not important, as long as it’s not harmful to yourself or others. What matters is that you find a way to let off steam.3. Take a Break From Alcohol and CaffeineA lot of people deal with the stresses and strains of a hectic work life by turning to the bottle or dosing up on coffee, energy drinks, cigarettes, or even food. While these can sometimes be soothing in moderation, you can quickly become dependent upon them, especially if you’re using them to cope with significant or growing stress at work. Dependency leads to addiction, which isn't good.Although something as simple as coffee seems harmless, it can rob you of much-needed sleep and put undue strain on your heart. There's no secret to the dangers of alcohol and tobacco, and poor eating can lead to weight gain and associated health problems. So, while you may think you need them more than ever, find something else to calm and soothe your nerves. Take a walk, engage in a hobby, or simply sit quietly.4. Ask for Different ResponsibilitiesBurnout in advertising agencies can not only happen from overwork, but also from working on the same few clients for months at a time. As the old saying goes, "a change is as good as a rest," so talk to your manager about taking on different responsibilities. Will your boss assign you a different account? Can you work with clients who require you to leave the office more for meetings, photoshoots, and events? Perhaps you can swap accounts with someone else who is feeling worn out.If you are good at your job, the agency will not want to lose you and will want to help you feel better at work. It can cost up to 400 percent more than your annual salary to replace you, especially if you’re a talented creative. The agency would much rather put your skills to good use on a different account than to see you walk.5. Have a Heart-to-Heart With Someone CloseAnother way to relieve a little pressure is to share your problems, thoughts, and concerns with someone who genuinely cares about your well-being. It could be a spouse, your best friend, a neighbor, or a trusted co-worker, although be careful about sharing too much with someone at work who is known to spread gossip or might use the information against you.The person you talk to doesn't have to be in the same industry or understand exactly what it is you do. They simply need to be a shoulder to cry on, which is often all you need to release some of that bottled-up frustration and despair.If you cannot find anyone to talk to, another option is to write a letter to the person, or people, who are adding to your burnout, such as your boss, a co-worker, or a client. Put down everything you want to say, but DO NOT send it to them. This is merely an exercise to get your frustrations off your chest.6. Find Ways to Make Work More Fun or InterestingIn advertising and design, exciting projects can alleviate some of the problems that come with an exhaustive schedule. Yes, you’re busy, but you’re having so much fun it’s not an issue. When you’re burning the candle at both ends on projects that do nothing to inspire you, that’s when burnout can really take hold. When this happens, find ways to make the jobs you’re working on more fun.One creative approach used by copywriters and art directors is to challenge each other to get specific words or phrases into the ads, like trying to get “hot air balloon” or “goat rodeo” into dry copy about insurance. Make it a game regardless of the outcome. It may get rejected. It may pass without anyone noticing. It may even sell more product.7. Work Away From Your DeskA change of scenery can do you a world of good, even if you’re still working 12-hour shifts seven days a week. Most ad agencies will let you work remotely from time to time, especially if you’re looking for inspiration. Find a local coffee shop, museum, or park.Avoid working from home. When you are experiencing burnout, you need to make every effort to separate work life from home life. The last thing you should be doing is bringing work home with you. That association compounds the problem, and before you know it, you associate home with the same feelings you have at work. Draw the line, and do not cross it.8. Take Advantage of the FMLA LawsKnown as the Family and Medical Leave Act, FMLA is a federal law that guarantees certain employees up to 12 weeks of unpaid leave each year without the threat of job loss. It’s often used for a major life event, such as the birth of a child or significant illness. But severe burnout and mental stress can qualify as a reason to use FMLA protection.See a doctor or psychologist, explain what is happening, and get written proof that you are unable to perform your duties to a satisfactory level due to your stress, burnout, and anxiety. Yes, the leave is unpaid, so you will have to weigh that against the amount of time off you take. In many cases, four weeks is more than enough to recharge and get back to your old self.9. Get Plenty of Sleep, Exercise, and Eat WellIt goes without saying that when we get stressed, we look for ways to soothe and comfort. For many of us, that involves eating comfort foods, drinking alcohol, and collapsing on the sofa to binge-watch TV. However, those activities rarely cure burnout and, in fact, can make you feel worse. Don’t reach for the chips and the remote. Instead, create a plan to exercise more and eat healthier foods. Get a good eight hours of sleep every night. A few weeks, or months, of this and you will feel ready to take on the world.10. Quit Your JobAs a last resort, if the stress is too much, you may have to quit. For some people, it’s a choice between quitting and finding a more reasonable way to earn a living, or persevering to the point of a breakdown. In that case, it’s really no choice at all. You cannot afford to become so mentally and physically ill that you end up incapacitated. So, find a way to quit.Ideally, you’ll want to have another source of income lined up before you leave your job, and have enough of a gap between quitting the old job and starting the new one to refresh. But if it’s either quit or risk your sanity, then quit. You will find other ways to earn a living, be it freelancing, or finding a new career path altogether. In fact, some people quit to start a completely different line of work, and become happy and stress-free.Burnout is serious and it's effects on your mental, emotional, and physical health shouldn't be underestimated. Do whatever you can to relax and recharge, and find a way to maintain a good work/life balance.
I hope that these skills have been helpful for you in your struggles you have been facing at this time. I am going to give you my information if you are wanting to start to process through and work on your struggles going forward, please reach out to Betterhelp and ask to be matched with Crystal Westman. If we were to work together we would work on more skills and tools to help you when you are struggling and get back to a positive space. I encourage you to reach out for support at this time to help you get to the best version of yourself.