You know that moment when your chest tightens, your brain flatlines, and suddenly that one assignment, work shift, or life admin task feels like a personal attack? Yeah. Welcome to the stress spiral — population: you, your overworked nervous system, and twelve open tabs.

In a world obsessed with productivity, it’s easy to confuse being busy with being okay. But burnout doesn’t just knock, it kicks the door in. And when your calendar’s packed, your group chat’s popping off, and you’re living off iced coffee and vibes alone, your mental health can start to crumble beneath the surface.

Here’s how to spot the signs — and what to do about them.

The Deadline Is Not Your Enemy (Your Inner Critic Might Be)

Let’s be real: deadlines don’t just trigger stress, they awaken your inner saboteur. You know, the voice that says you’re lazy, behind, or not good enough? She’s a liar — and she’s loudest when you’re overwhelmed.

Try this instead:

Break the boulder: Don’t “just start.” Start tiny. Write one sentence. Open the doc. Read the brief. That’s it.

Timebox your brain: Use a timer (hello Pomodoro method!) — 25 minutes on, five minutes off. You’re not a machine, and you don’t need to work like one.

Make a “done” list: Everything you finish goes here. Proof that you are getting through it, even if it feels like a crawl.

Protect Your Peace Like It’s Rent Money

When you’re under pressure, self-care isn’t a luxury, it’s a survival tactic. Not the Instagram kind, either. We’re talking real, rough-around-the-edges, no-aesthetic-necessary care.

Things that help more than doomscrolling:

Move your body, gently: Stretch. Walk. Dance it out in your room. Movement burns off stress hormones — literally.

Sleep like your life depends on it (because it does): Deadlines + sleep deprivation = disaster. If you can’t get eight hours, at least prioritise wind-down time.

Eat something with actual nutrients: Your brain runs on food. Try not to starve it with vending machine regret.

When It’s More Than Stress

Sometimes it’s not “just a bad week.” Sometimes the fog doesn’t lift, and motivation isn’t hiding under a better to-do list. If you’re crying more than usual, feeling numb, or constantly on edge, it might be time to talk to someone.

Options that aren’t scary or cringe:

University or workplace counselling services (they exist — and they’re free).

Your GP — they’ve heard it all before, and mental health is part of their job.

Helplines like Samaritans (116 123) if it’s 2am and everything feels heavy.

Final Thought: You’re Not Failing, You’re Just Human

It’s okay if you’re not thriving every second. You’re allowed to feel overwhelmed. You’re allowed to rest. You’re allowed to need help. Productivity isn’t your worth — and getting through hard times doesn’t need to look pretty.

So next time the deadline hits and your chest tightens, pause. Breathe. Remind yourself: you’re doing your best. And that’s enough.

Deadline dread and brain fog: coping with mental health in a high-stress world