I can no longer: ways out of the crisis

The admission "I can no longer" is not a sign of weakness, but an important signal from your soul. We'll show you which first steps can help you in this situation.

There are sentences that are not easy for anyone. "I can not anymore" is definitely one of them. Thinking it is a pain in itself – for many, saying it is overwhelming. But why is that?

"I can no longer" stands for the opposite of what is in ours Achievement society is viewed as positive. In our job and in our private life we ​​have to be ambitious, be able to assert ourselves, have a bite and at the same time be happy, friendly and popular. Problems? Depression? Please do not. If so, then the solution has to be within reach.

Women and men should function, not collapse. Nevertheless, each of us knows the feeling that there is a gap between this claim and reality. Sometimes we get stuck in situations in which, for example, we can no longer bear the expectations at work, the double burden of work and family or the pain of a separation. Our system is on strike. The end is "I can't go on". These symptoms or thoughts can also be examples of excessive demands:

  • You are not sleeping well.
  • Your thoughts are pessimistic.
  • You can no longer calm down / find no balance.
  • Your thinking is in a downward spiral.
  • You are often angry.

"I can't anymore": More and more people are getting burned out

Everyone has heard the word burnout these days. The diagnosis has almost tripled in the past decade, according to statistics from the AOK between 2004 and 2018. The aspirations and expectations seem to be important causes.

The first thing you should remember is this if you are in this situation yourself. When you don't know what to do next, your heart is racing and you want to cry. Stop and be sure: it's okay! An "I can no longer" is not a failure. On the contrary: This sentence is a valuable opportunity to change your life – and to work on the causes.

But what if you are overwhelmed by everything? Read our suggestions, which can be a first start from a crisis, emerging depression or burnout.

Breathe!

Those who are under constant stress are often physically cramped. Then we breathe shallowly and not down to the stomach. A first SOS tip is therefore: Sit up straight with one hand on your stomach and take deep breaths in and out. If you want, you can also close your eyes. Do you feel how the first tensions are being released?

Accept what is


It sounds banal, but sometimes a simple rethink can make the situation easier. Many of us are desperate because we want our situation to be different from what it is now. This inner struggle costs enormous strength. But those who admit to themselves what they cannot change take the pressure off the matter. This makes "I can't go on" feels a lot easier.

But don't get it wrong: That definitely doesn't mean that you should give in. Rather, it means that you first acknowledge the realities. You don't need to think about solutions yet. Examples could be: "The relationship with my boss is difficult because for one reason or another we have different opinions. I accept that the situation is like this." Or: "I broke my leg at a time that was difficult for me anyway. I can't change that fact, though. I accept it." It's amazing, but the energy you save by admitting it can open new doors for you elsewhere.

Just think until the next day

Those who are overwhelmed usually see black and are afraid of the future. But the "I can't go on" often refers to Requirements that you don't have to tackle today. "I have to look after the children tomorrow, deliver Project XY next week and be sure to submit my tax return next month." Only think until the next day when you are in great distress. Sit down in the morning and think about what is really necessary today. Leave the other things out. Only when you feel better can you start making longer-term plans again.

"I can't take it anymore": stay confident

Even if everything is overwhelming you right now, know that the bad things will pass. The vast majority of blows in life are just a phase. The good comes and goes and the bad as well. Be confident. Or as Andreas Bourani sings so beautifully in his song "Hey": "If fear drives you into a corner, there is no longer enough to hold back, you just don't know any better, then be, it will pass."

Be good to yourself

Our biggest critic often has permanent housing rights on our minds. So be good to yourself and Treat yourself to time out and little highlights. That sounds crazy, but an "I can't take it anymore" is an intense warning signal from the mind and body that you should take seriously. If you ignore it, burnout could ensue. A good trick is to be mindful of your own thoughts. When do you think negatively about yourself? Write these sentences down and ask whether they are really true and whether you could not be kinder to yourself.

These first tips can be like an SOS plan when you're in a crisis and don't know how to regain your strength. But don't ignore your old "I can't take it anymore" once you feel better. On the contrary, now you have the power to look at a few basic things in life and to change the causes. Hence, here are our suggestions:

Know energy vampires

Is the job still right for you? Which people rob you of more energy than giving you joy? Saying goodbye to familiar routines or people hurts and definitely triggers new pain and insecurity. But everyone should ask themselves this question regularly. Because we can never be on the right journey with the wrong luggage on our backs. If you notice that tasks or old friends no longer fit, have the courage and let them go.

Find a balance

"Do what you love". This saying now sticks to every cup. But the message is still important: Think about what you enjoy – these can be big or small things. For example, swimming, baking, screwing together technology or driving into the forest. Everyone can find their answers. Do more of it and you can soon get the phrase "I can't anymore" out of your life.

Start a relaxation technique

Meditate, autogenic training, Progressive Muscle Relaxation – many methods do not cost a lot of time or money, but help enormously. There are now even scientific studies on this. Those few minutes can sometimes be more relaxing than a whole afternoon on the sofa. Feel free to try it out.

Do sports

You can use endurance sports in an "I can no longer" phase. Because the movement saves tablets. According to several studies, regular exercise works like a medium-strength antidepressant – and without any side effects. The reason is that sport is the Serotonin levels increases. This hormone is also known as the happiness hormone.

"I can't go on": don't feel trapped

If you want to change your life, you can do it too. Be brave and don't feel like a victim of circumstance. Be free and have the courage that To take responsibility for your life.

Get help when you need it

An "I can't take it anymore" is such an important warning sign that you shouldn't be afraid to seek professional help. Only a doctor or therapist can tell you what is right for you at this moment. After all, each of us would go to the hospital if we had a broken leg. Why not also when the soul suffers?

Perhaps not all of these suggestions are right for you. That what speaks to you spontaneously is definitely the right impulse. Try out what is good for you and work your way back bit by bit more strength. If you find that you are overwhelmed with everything, that's okay too. Be sure to ask a doctor how you could be feeling better. Because if you already have burnout or depression, you are best off with an expert.