I’m completely burnt out and stressed at work – how do I recover from this without risking my job or my mental health?
It’s incredibly common, and I know how draining it can be for dads juggling work and family. It takes a lot to even admit you’re feeling this way, so huge credit for opening up about it.
Burnout isn’t just tiredness; it’s deep exhaustion – emotional, mental, and physical. If you’re feeling cynical, less effective, or constantly irritable, that’s your sign to pay attention.
To get a handle on it:
- Set Boundaries: This is crucial. Can you commit to no emails after a certain time, or taking a proper lunch break? Even small actions create vital space between work and home.
- Prioritise Your Well-being: You can’t pour from an empty cup. Carve out tiny moments for what recharges you – a bit of exercise, some quiet time, or just connecting with your family. Basic sleep and nutrition are powerful tools.
- Communicate & Seek Support: Talk to your partner honestly about how you’re feeling. Consider a chat with your manager if possible. If the stress feels overwhelming, your GP or talking therapies like CBT can offer practical strategies. It’s about being proactive for your mental health, not being weak.
This isn’t a permanent state. You can move through burnout and find a healthier balance. Just acknowledging it, like you’re doing, is a huge step. Keep talking about it.