by Andrew Kravig, AMFT
The world can feel like a hellscape right now. That might be putting it mildly. This year (is it only March??) has left many of us feeling overwhelmed, helpless, and exhausted. Everywhere you look there is chaos: the ongoing challenges of climate change, political instability, social injustices, threats of authoritarianism around the globe, handling the constant barrage of news alerts about the next big crisis. Oof. It’s easy to feel as though the world is spiraling out of control. And when combined with the weight of our everyday, personal struggles, we can often find ourselves depleted, utterly drained, both mentally and emotionally. This feeling is something we call often burnout, and especially when paired with depression, it can easily crush our ability to function and stay regulated.
But there are some ways to navigate through these difficult times, rebalance yourself, and perhaps reclaim some energy, so that you can foster your well-being. “Thriving instead of striving” is how my eighth grade Health Class teacher used to put it. (Looking back, she might have known a few things. I should have paid more attention.)
Acknowledge Your Feelings
The first step in managing burnout when you're feeling depressed about the world is acknowledging your feelings.
This might sound simple. Because we are exposed to more stressors than ever, we might not even realize what we’re feeling. Stress becomes normalized, and we might not even recognize it because it’s so common.
It's important to understand that it's normal to feel anxious, sad, or frustrated about the state of the world. We are constantly exposed to a stream of negative news, which can lead to emotional exhaustion. Allow yourself the space to feel these emotions without judgment. Whether it’s through journaling, speaking with a trusted friend, or simply sitting with your feelings for a moment, validating your emotions is a crucial part of the healing process.
Limit Your Media Consumption
Constant exposure to distressing news can exacerbate feelings of burnout. When you're already struggling with depression, it's easy for the weight of the world’s problems to become overwhelming. None of us can handle the weight of the world, so don’t even try. Instead, try to limit your media consumption by setting boundaries on how much news or social media you engage with. Consider designating specific times of the day to check in on the world, and during the rest of the day, try to disconnect. Let it go. This will help you preserve your mental and emotional energy. Remember, taking a break from the world doesn’t mean you don’t care—it just means you’re giving yourself space to recharge.
Focus on What You Can Control
In times of uncertainty, it's easy to feel powerless. You might be deeply affected by global issues, but focusing on what you can control is key to avoiding burnout. This might mean getting involved in local initiatives, helping out in your community, or engaging in smaller acts of kindness. Taking action, no matter how small, can help you feel empowered and restore a sense of purpose. Taking action can extend from the global to the personal. Remember, it's also essential to focus on things you can control in your personal life, such as your daily routine, your self-care practices, your emotional boundaries… you can start with the little things. One at a time. Move at your own pace.
Practice Self-Care, No Matter How Small
When you’re burned out and depleted, self-care can feel like an afterthought, or worse, like an insurmountable task. But small acts of self-care can have a profound impact on your well-being. Whether it's taking a walk in nature, drinking your favorite tea, eating your favorite snack, or practicing deep breathing exercises, these small acts can help you regain a sense of calm and balance. Prioritize rest, good nutrition, and exercise, as these can all positively influence your mood and energy levels. Like plants, we also need to get a balance of water, sunlight, nutrition, oxygen, and care. It might about the intention and the act, not necessarily about the outcome. Remember, self-care doesn’t have to be extravagant—it’s about finding what helps you feel a little better each day.
Seek Support from Others
Isolation can worsen both burnout and depression. When the world feels overwhelming, it’s essential to lean on others for support. Reach out, talk to a friend, a trusted family member, or maybe your therapist. And please, try to take turns so that you’re not only offering support, but receiving it too. Humans aren’t designed to go it alone. We need others. And we can sometimes forget how simply expressing our thoughts and emotions can lighten the load.
Give Yourself Permission to Rest
This one is important! It’s easy to fall into the trap of thinking that if we’re not constantly doing something to address the world’s issues, we’re part of the problem. But that’s simply not true. You can’t forget that YOU are part of the world, too. We need you here with us. You are helping make the world a better place by existing. Oddly enough, existing requires resting. Rest is essential to your well-being. Give yourself permission to step back, take a break, and recharge. You can’t help others or make a meaningful impact if you’re running on empty. Rest is not a sign of weakness, but a necessary part of maintaining your health, so that you can show up in the world when you’re ready.
Burnout and depression can feel like insurmountable challenges, especially when they’re compounded by the overwhelming state of the world. But there are little things we can do to stay afloat and stay sane. By acknowledging your feelings, setting boundaries with media consumption, focusing on what you can control, practicing small acts of self-care, seeking support, and allowing yourself to rest, you can manage burnout in a healthier way. Remember that it’s okay to not have all the answers or to feel exhausted by everything happening around you. Taking care of yourself is not only important for your own well-being, it also allows you to show up in a more meaningful and impactful way when you are able.
Stay safe. Stay sane. Stay here with us.
We need each other!
Read more about therapy for depression here.