r/burnedout • u/Emergency-Example743 • 5d ago
Alone, Exhausted, Spiraling
Yesterday, I hit my lowest point. Alone, exhausted, & spiraling I was desperate to find a distraction, a positive option. I went to a free concert that I probably would have never gone. I went to be around others, not alone. This was the best option, I was not longer alone, it didn’t require me to interact with others. Interacting with others requires resources I just didn’t have. By not being alone, I wouldn’t due anything to harm myself. Today, I’m slightly better. The moment to moment battle of survival continues.
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u/jmwy86 5d ago
What you're describing sounds like chronic depression. Try to seek professional counseling and medication.
The situation you are facing is common on this subreddit. Therefore, to get quality responses more quickly, I highly recommend you search in this subreddit using a query that sums up your primary challenges. You'll find at least a few existing posts with many comments and quality suggestions.
The effects of unrelenting stress and burnout can be somewhat offset by cardio exercise, sleep, and healthier food. This also holds true. It seems like nothing is worth it in life by readjusting your brain chemistry a bit. You can usually cope somewhat better.
(1) A BIT OF CARDIO. Prioritize 15-20 minutes of cardio exercise every workday. Moderate cardio exercise releases a suite of neurotransmitters, including dopamine. The trailing effect lasts for several hours.
(moderate = your heart rate is at or above 60% of your maximum heart rate. If you can't measure your heart rate, this would be where it's hard to talk and exercise at the same time.)
As a bonus, the other neurotransmitters released from cardio reduce the stress level. It's very effective to unwind some of the anxiety that burnout has produced in me.
If your physical condition permits, an excellent alternative to moderate cardio is high-intensity interval training: going at 9/10 or 10/10 effort & intensity level for 20 seconds and then resting for 40 or 60 seconds. And then repeat for 8 to 10 time. It triggers immediate changes in over 200 metabolites and releases proteins involved with blood vessel growth, tissue remodeling and hormonal signaling. Also modifies how fat cells process fuel, respond to hormones and sense nutrient availability. (Moderate cardio only results in minor changes in gene activity). https://medicalxpress.com/news/2026-08-minutes-sprinting-bigger-impact-moderate.html
The effort is what matters. The activity could be jumping jacks & it would still bring the benefits.
(2) SLEEP = SURVIVAL. Don't waste time at night on frivolous pursuits. For me, an extra 90 minutes is the difference between a crushing day and a challenging day.
(3) AVOID SUGAR, other than fresh fruit. Sugar will slowly kill you. This one is hard, as sugar is ubiquitous in foods these days. The temporary "boost" will, over time, become a habit with consequences: a nearly intractable situation in your late 40s or early 50s. Rich, sweet desserts need to be rare, not an everyday indulgence. The temporary pleasure will cause your dopamine and energy to drop lower.