That’s when I knew I had burnt out
Let’s recap.
A few years ago, I landed a new shiny position at a startup. Although it was quite different to my previous arty gigs, it seemed like a great opportunity to challenge myself and learn new skills - and I’m all in for learning.
What started as enthusiasm and fresh newbie energy soon turned into twelve-hour days without a single break. I felt the stakes were very high. I wanted to prove myself, pass my probation, and be recognised for my work. So I kept pushing harder, believing that getting things perfect was the only way to feel seen and valued.
After work, I couldn’t switch off. I kept reading, learning, and practising. Reading, learning, and practising. Life on repeat. The more I tried to improve, the worse I became at my job.
I couldn’t rest. I felt like a doctor on call, waiting for the next emergency. Every request felt like a threat, and Slack messages morphed into intrusive panic alarms.
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I was unwell all the time, but I kept pushing through, ignoring all the signals my body was desperately trying to send me. The racing heart. The constant overthinking. And that looming sense of doom that sends your cortisol through the roof. I was trapped somewhere in between my own Karen-like expectations, unhelpful criticism and constant pressure from management.
Deep down, I knew something wasn’t right, but I was too busy to listen.
Until one day, I found myself so emotionally detached from my work and even my personal life, that I could not find the strength to even get out of bed. Not because I was sad, but because I felt...nothing. It was like my head had imploded. That’s the moment when I finally realised I was burnt out.
I know now I wasn’t alone. Many people I know, especially in the creative industries, have suffered some form of burnout in their careers. According to the Mental Health in the Creative Industries Report, 52% of creatives report experiencing burnout symptoms, particularly when their creativity is tied to their income.
This figure is alarming, but not surprising.
As creatives, our work goes beyond producing and delivering. It’s a process that takes love, care, and emotional energy. For many of us, creativity isn’t just a job, it’s deeply personal and doesn’t stop when we clock out. It comes from the same place as our identity, our taste, our experiences and our emotions. We are not just using our skills when we create, we are putting a piece of ourselves into our creations.
However, creativity on demand prioritises quantity and urgency, but that pace rarely leaves room for depth, reflection, or genuine connection with the work. Often, such expectations of delivery come from the companies we work with. The pressure to keep a constant influx of original ideas, impossible deadlines, and being available 24/7 makes it harder to set clear boundaries.
Don’t get me wrong, there are times when pressure can spark great ideas. However, when speed becomes the norm, the joy behind the work starts to fade because we are more focused on getting things done rather than feeling the work.
Because this culture of constant output has become deeply ingrained in the creative industries, changing it isn’t something we can always control. This is where stoicism might come in handy, a Philosophy that teaches us to focus on what we can control: our judgments, choices, and reactions, whilst at the same time accepting what we cannot control. Toxic systems, external crises, and other people’s behaviour are beyond our power. But we do have dominion over our internal world.
My question to you is: what can you control in your current situation?
It sounds easy, I know. But when you are so deep in it, it is very difficult to pull yourself out of that anxious state of mind. At the time, I really struggled getting out of the hole. But a few small steps helped me find my way back to myself. I would love to share them here with you in the hope they will help you too.
Listen to yourself
Stop for a second and listen to what your body and mind are saying. Ask yourself:
Do I lack the energy to do my job well, or find it hard to recover after a day at work?
Have I become more cynical or irritable about things that never used to bother me?
Is my concentration or decision-making off, thus making me feel less effective at my job?
If the answers to a couple of the above are yes, you may want to consider the next point.
Seek support
When we burn out, we become prisoners of our own minds and start to pull away from the world around us. If this sounds familiar, please reach out for support. A therapist can hold space for you, helping you work through the anxiety and untangle what’s keeping you stuck. Surround yourself with people who care about you, and ask them to check in if they notice you retreating too far into yourself. Sometimes, all we need is to voice what we’re going through and have someone listen.
Understand the problem
Is the problem something you can control or something you cannot? If the challenge is setting boundaries, have an honest conversation with your manager and put clear actions in place to manage your workload and get the right support.
If the problem lies in the job itself, it could be a sign that the work no longer fulfils you, isn’t the right fit, or that the company culture is simply unhealthy. That might be your hint to start exploring something new. But before you make any rushed decisions (which I don’t recommend), take a “mini quit.” A mini quit is a small break to get some distance and clarity on the situation you are in. It could take the shape of a short holiday or sabbatical, and the goal is to have space to pause and reflect on what you truly want moving forward.
Prioritise self-care
Take time off if you need to, and be kind to yourself. Treat yourself like you would others, with empathy and compassion. When you are going through burnout, make sure you prioritise yourself. There are a few things you can do to keep your “mens sana in corpore sano.” Here are a few:
Fill your fridge with colour and try to eat your 5-a-day. Healthy habits often start with what we see. Surround yourself with foods that make you feel good, and you will naturally reach for them more often.
The 10-minute rule has helped me incorporate self-care practices into my daily routine consistently, effortlessly, and without guilt.
10 min of physical activity: According to ADAA, a 10-minute walk may be just as good as a 45-minute workout for easing anxiety and depression-type symptoms. It doesn’t have to be hard; include 10 minutes of physical activity in your daily routine. Go for a walk, dance it out in an online Zumba class, or roll out your mat for a YouTube yoga session. In the long run is worth finding an activity that suits you and that you actually enjoy. If you need peer encouragement, join a fun Lindy Hop class or running club. Sometimes all we need is that little accountability push.
10 min of mindfulness: Schedule 10 minutes of downtime or listen to a guided meditation. Many YouTube videos and apps like Calm or Headspace can help you get started. Mindfulness can completely shift mood, reduce anxiety, and boost wellbeing. It’s not about stopping your thoughts, it’s about catching those intrusive ones and making peace with them.
10 min of creativity: Try a 10-minute low-stakes creative activity every day, something like crafting, journaling, or doodling. You don’t need to create a masterpiece, it’s all about getting out of your head and finding your flow. Creativity is a beautiful way to channel your emotions and reconnect with yourself when life feels overwhelming. If you’re interested, I can send you some creative exercises to help you get started. Give me a ❤️ if you’d like that.
For those out there going through a difficult time, take it slow. Rest when your body asks for it, reach out when things feel overwhelming, and remind yourself that this moment is only temporary. Big hugs.
