Signs You Are At Capacity and How to Overcome It

Article written by Denver therapist, Lauren Battista

In the relentless hustle and bustle of modern life, burnout can feel like an all too familiar companion.  

That sensation of being utterly drained, stressed out, and overwhelmed is a common experience in today’s fast-paced world where there seems to be a never ending mental “to-do” list in our minds.  

Sometimes we fail to recognize our breaking point until it’s too late, and that is why it’s crucial to identify the early warning signs that you’re reaching your capacity.  

Consider when we find ourselves physically unwell. If we have a cold or flu, often we’re more inclined to let ourselves rest, knowing that pushing ourselves will only prolong the illness.  

Strangely, when we’re feeling “off” due to stress for days on end, we often find it harder to grant ourselves that same permission to rest.  

In reality, these two situations really aren’t all that different. It’s time to reevaluate how we pay attention to the signals our bodies give us each day. 

So, how do we recognize when we’re teetering on the edge? 

Signs You’re at Capacity:  

When we’re oblivious to the weight we’re carrying, our behaviors can become counterproductive.

Read More: “Learn 5 Ways to Manage Feeling Overwhelmed At Work”

When we’re depleted, we tend to go into survival mode, which can cause us to perceive seemingly “small” things in our environment as a threat.

We may become more edgy and reactive. We might snap at loved ones, fall ill, feel too exhausted to function, or make careless mistakes at work.  

Here are some more examples that you may relate to that indicate you may be reaching your capacity.  

Exhaustion and Sluggishness

Waking up unrested, constantly feeling fatigued, and finding simple tasks taking longer than usual could be red flags.

Pay attention to your body’s signals instead of “pushing through them”.

Increased Emotional Reactivity

If you’re finding yourself more irritable or reactive to situations that wouldn’t normally bother you, it could be a sign of mounting stress.  

Take note of any heightened emotional responses, such as more feelings of self-doubt or hopelessness than usual.

Notice more cynicism or dissatisfaction showing up in your work or personal life.

Does it feel like tears and angry outbursts are happening more and more often?

Think of these as messages from your body telling you it needs to recharge.   

Changes in Sleep and Diet

Stress often disrupts our sleep and eating patterns.  

Are you finding that you are suddenly waking up at 3am and cannot fall back asleep? Or getting up in the morning and feeling like you haven’t rested at all?  

When heightened levels of stress take a toll on our sleep quality, our stress hormones, namely cortisol, elevate in turn.

This further disrupts our sleep patterns, and it truly can feel like we’re stuck in a never-ending loop.  

Increases in cortisol production also have been shown to influence our appetite.

We may notice ourselves over-eating or under-eating, craving foods that are higher in fat and sugar, or forgetting to eat throughout the day.  

Keep an eye on any significant shifts in these areas, as they might signal that your body is struggling to cope. 

Difficulty Concentrating and Completing Tasks

Struggling to focus or noticing a decline in productivity could indicate you’re stretched too thin.  

If tasks that were once manageable now feel overwhelming or are taking much longer to complete than they once did, it’s time to reassess what you are doing to prioritize your own well-being and mental stamina.  

How to Stop Overreaching Your Capacity:

Recognizing you’re at capacity is the first step, but how do you move past it? Here are some strategies to help you navigate through: 

Pause Before You Say Yes

Instead of adding more to your plate, consider what you can remove or spend less time on.

Just because you are capable of doing something, doesn’t mean it’s the best idea for you to do it. Focus on essential tasks.

Take a pause when asked to do something before saying yes or no.

Be thoughtful about whether you truly have the energy and whether right now is the best time. Saying “no” to additional commitments can be hard and is a practice worth learning.  

Saying no, even if it’s just for now, is a way to practice self-care. Self-care isn’t selfish; it’s necessary for your well-being.

The next time you feel inclined to take something else on, pause for a moment and ask yourself:

“Am I overcommitting?

Do I have the energy to taking on something more?”  

Establish Boundaries

Create a balance between work and life by setting clear boundaries with your time, energy, availability, and activities.

Read More: “How Making Changes In Your Life Can Support Your Mental Health”

Saying “no” is an example of setting a boundary, so is saying “yes” to blocking out time in your calendar to rest or reenergize.

This can help prevent burnout and reduce reactivity in stressful situations.

Prioritizing your needs by reminding yourself that if your own tank is empty, you simply cannot show up as the best version of yourself for any of the various endeavors you plan to tackle may help in reducing some of the guilt that might show up.  

Maybe this starts with deciding you don’t answer work emails past 5:30 pm or commit to turning your phone on “do not disturb” as soon as it is time for dinner.  

Try it out for a couple days and build up to a month. Notice how you feel.

You may feel uncomfortable at first because this is new and that doesn’t mean it’s a bad thing.

This discomfort is often what keeps people from sticking to their attempts at setting boundaries. The discomfort fades overtime and also sheds a light on opportunities in which therapy might be helpful. 

You can still be responsible, a good friend, a good community member while holding new boundaries.  

Schedule Breaks

Our bodies have a way of ”forcing” us to take breaks if we don’t do so voluntarily. 

This shows up as sickness, exhaustion, brain fog, low motivation, procrastination, and frustration. 

Because of the physical implications over committing has on our bodies, it is extremely important to incorporate regular breaks and downtime into your routine.  

You could use creativity and consider adding “white space” as an event on your calendar!   

This may feel uncomfortable at first, as many people are accustomed to filling every single bit of free time with something that feels “productive”.  

Think for a moment about how much more productive you will actually be with a body and mind that has had time for rest and rejuvenation.   

 Whether it’s a short walk, meditation, unplugging from technology 30 minutes before bed, or anything that is a break from everyday stimulation to you, make time for practices that recharge you; this is essential for maintaining well-being. 

Create a Routine or Schedule That Works for You

Establishing a daily routine that works for you can provide structure and stability.

This helps in reducing the feelings of chaos and unpredictability that contribute to stress and cause our mind to race.

While we can’t predict what will happen, nor can we have control over things that may come up, we can have a little more say in our own routine and schedule. 

Consistency in your schedule can help reduce feelings of overwhelm and increase productivity.  

This can include going to bed and waking up at roughly the same time each day or ensuring you are taking a lunch break away from your computer.  

 Sticking to an effective routine helps you build accountability with yourself and is helpful in times of uncertainty and unpredictability.

Having a routine that works for you helps you build trust in yourself and the reliability you have with you. 

Prioritize Movement and/or Regular Exercise

Read More: “The Benefits Of Gentle Movement”

Regular exercise not only benefits your physical health but also improves mood and reduces stress levels.

Find activities you enjoy and make them a priority in that routine you’ve already set for yourself. 

Whether it’s yoga, running, stretching, tai chi, or dancing, moving your body can have profound effects on your overall well-being. 

Recognizing your limits is not a sign of weakness. It’s a crucial aspect of self-care and maturity.  

Prioritizing your well-being ensures you can show up as the best version of yourself for whatever, or whomever, it is that you need to show up for.  

Pay attention to these signs and don’t hesitate to adjust your daily life to ensure you are not draining your mental, physical, and emotional batteries.  

It is possible to make changes, regardless of how accustomed you may feel to staying stimulated and busy.  

After all, you deserve to thrive, not just survive.  

Your journey to overcoming capacity begins with self-awareness and ends with self-compassion and committed actions.  

If you find that you are struggling to make changes and slow down, speaking with a therapist can help in gaining perspective and challenging some of the beliefs that may be keeping you stuck in “go” mode.  

You are not alone, and it is never too late to take stock of where you are at and commit to making small tweaks to add vitality and ease back into your life.  

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Denver Therapist, Lauren Battista

Lauren is a licensed mental health therapist in Denver Colorado. She provides therapy for teens and adults and takes a strengths-based approach to helping people move through anxiety, trauma, depression, and other life challenges.

Lauren walks her own talk. She has seen the benefits of the work she has done and understands that sometimes, it’s not so simple to make changes in your life you know you may benefit from.

To learn more about Lauren and her approach, check out her bio or find her on instagram at @lb_does_therapy.

To schedule a 20-minute consultation with her to see if she’s the right fit for you and your therapy needs, reach out to book a session.