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"I can't go on anymore."

When the world gets too loud and strength runs low.

It is a sentence that often begins quietly. Perhaps as a fleeting thought on the weekend, when the shadow of the coming Monday falls over your free time. But at some point, it becomes loud. It echoes in the silence of the office, in the hustle and bustle of family life, or in the middle of the night when the carousel of thoughts won't stop. Here is what you can do now.

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When you reach the point where you say, 'I can't go on anymore,' you likely feel isolated. But the truth is: you are reacting to a world that is in an unprecedented state of overwhelm. This article is not a classic 'you-can-do-it' guidebook. It is a deep analysis of what you are currently going through and a guide back to your ability to take action – at your own pace.

The Anatomy of Exhaustion – Why right now?

 

The generation of today's 30- to 50-year-olds often carries a burden sometimes referred to as "sandwich stress." They stand between the expectations of the older generation (care, tradition, inheritance) and worries about the younger generation (education, future opportunities, the impact of the climate crisis, children's mental health).

 

The biological limit of "functioning"

Our brain has a highly efficient stress system. When we perceive a threat, the body releases cortisol and adrenaline. This was once essential for survival to flee from a saber-toothed tiger. The problem today: the tiger never leaves. It is now called "constant availability," "political instability," or "existential fear." When this state becomes chronic, the recovery phase that should balance the tension phase is missing. As a result, our stress regulation system loses its balance. The outcome is the feeling of being "burned out" inside. "I can't go on anymore" is then not an expression of unwillingness, but a biological emergency signal from your nervous system. Find more on the phases of burnout development here.
 

The Invisible Backpack – The Weight of the Polycrisis

 

We live in a time where private worries meet massive global instability. This can lead to a state of permanent psychological stress that many people underestimate.

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  1. Political Instability in Europe: In countries like Germany and Austria, stability was a cornerstone of life for decades. Current political polarization and the rise of extreme fringes gnaw at our need for security.
     

  2. War in the Neighborhood: Conflict in Ukraine and Russia, tensions in the Middle East, and global instability are no longer just "distant" news. They affect energy prices, and inflation, and can awaken transgenerational traumas.
     

  3. Climate Crisis: The increase in environmental disasters creates a specific form of hopelessness. Especially for parents, the question "What will the future be like for my children?" can become a heavy psychological burden.

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News Hygiene – Creating a Sanctuary for the Mind

 

In a world of "doomscrolling," attention is the most important currency. To escape the "I can't go on" mode, we must regain control over our information intake.

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  • Avoid Shock Imagery: The brain processes images more emotionally than text. Read reputable newspapers or listen to analytical podcasts instead of watching sensationalist social media clips.
    Find some recommendations here: the Falter-Podcast, the Podcasts by dieZeit.de, the Politik-Podcast by Anne Will. If you know more recommendations, feel free to message me.
     

  • The 20-Minute Rule: Limit your news consumption to a maximum of 20 minutes a day. If it helps, set a timer that rings after 20 minutes – and then truly turn the news off. Perhaps you would also like to establish a fixed time to inform yourself; for the rest of the day, you may notice the impulse to reach for your phone, but then consciously decide against it. This requires a lot of practice and will become easier over time. Mindfulness training can be helpful in this process.
     

  • Constructive Journalism: Specifically look for portals that show solutions and progress (e.g., "Good News" portals). The brain needs the counterpole to catastrophism in order not to sink into 'learned helplessness'.
    Find some examples here: GoodNews.eu, the GoodNewsMagazin, constructive news by ZDF, Good News by WWF, Good News by dieZEIT, ...

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How to Accept Help When Trust is Damaged

 

Many people who are over 30 today have already had initial experiences in the fields of psychotherapy, coaching, psychosocial counseling, etc. Not all of them were good. Perhaps you had a therapy that felt like mere 'processing,' or you encountered consultants who did not understand your reality of life. As a result, it is often difficult to commit to potential support once again. After all, why should it go any better this time?

 

Why skepticism is a healthy sign

 

If this applies to you, your current uncertainty is not an obstacle, but a completely understandable protective mechanism. It shows that you want to look out for yourself – and that is exactly how it should be. If you venture a new attempt, you can pay attention to the following points:

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  1. Eye-Level Interaction: A good coach or therapist sees you as the expert on your own life.
     

  2. Transparency regarding methods: Ask, "How exactly does this help me in my daily life?"
     

  3. Personal Fit: The relationship is often more important than the specific methodology. Feel free to use the first few sessions as a "trial." If you don't feel comfortable with the therapist/counselor/coach, it is important to move on and find someone else.

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The Vicious Cycle of Shame and Performance

 

In our performance-oriented society and in times of glossed-over social media portrayals, the feeling of having 'failed' can increase. People then compare themselves with the idealized life designs on LinkedIn or Instagram and think that 'others' have everything much more under control than they do themselves.

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First of all, it is important to note: the picture is very often deceptive. We still live in a culture where admitting uncertainties is quickly judged, which leads to very few people having the courage to show vulnerability. That is why, by the way, I created the podcast 'stark und unsicher' (strong and insecure); you can find more about the podcast here.

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In addition, there is the myth of resilience: resilience is often misunderstood as a kind of 'superpower' through which one endures everything without complaint. However, true resilience also means knowing your own limits and saying 'stop' in time. Destigmatization is key here: psychological exhaustion is a physiological reaction to overload, comparable to a broken bone after a fall. No one would be ashamed of a broken arm – so we should treat our psyche with the same objectivity.

Strategies for Immediate Relief (Micro-Habits)

 

When the big picture is too much, small anchors in everyday life can help. These are not a substitute for therapy, but they can reduce the pressure in the boiler:

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  1. Vagus Nerve Activation: Cold water on the face or targeted breathing (4s in, 6s out) signals the body that there is no acute danger.
     

  2. Radical Acceptance: Accept for a moment that you simply cannot go on right now. The struggle against exhaustion often consumes more energy than the exhaustion itself. The next question may then be: What would do me good right now? Is it a few moments on the couch where you close your eyes? A cup of tea? A walk? Do exactly that. If you have caregiving responsibilities, get support or assess the situation to see if you can take 2 minutes for yourself. Small but mighty – even short moments can make a huge difference.
     

  3. Social Filtering: Surround yourself with people with whom you don't have to 'be strong.' Temporarily distance yourself from individuals who make additional demands or downplay your situation.

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Emergency Contacts (DACH-LI-LU)

 

If you feel you are losing control, these professional contact points are available 24/7, free and anonymous:

 

Germany (DE)

 

Austria (AT)

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Switzerland (CH)

 

Liechtenstein (LI)

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Luxembourg (LU)

 

European-wide emergency number

  • in all European countries: 112 

Conclusion – Your "I can't go on anymore" is a Beginning, Not an End

 

From a psychological perspective, realizing that old strategies no longer work is the prerequisite for real change. 

 

You don't have to - and cannot - save the world by yourself, and you don't have to 'fix' yourself overnight either. The way back begins with giving yourself permission to be weak. It’s good that you are here. It’s good that you are now allowing yourself to get help.

Frequently Asked Questions

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  • How do I recognize the difference between normal tiredness and mental exhaustion?
    Normal tiredness disappears after sufficient sleep or a relaxed weekend. Mental exhaustion, however, persists no matter how much or how often you rest. It is often accompanied by feelings of pointlessness, irritability, and physical symptoms such as tension or digestive problems. Here you can find more information on burnout symptoms and burnout phases.

 

  • How do I find a therapy spot when everything is overcrowded?
    In Germany: The Patient Service can help (116 117), or the Online Psychotherapy Search.
    In Liechtenstein: Information is available via the Professional Association BPL.
    In Luxembourg: Check the portal doctena or the SLP Psyregister.
    In Austria: Find info at Psyonline, the portal Psychotherapie.at, and Erst reden - gleich besser.
    In Switzerland: The Psyfinder portal, the sbap portal, the ZGPP therapy mediation, and doc24 provide further information.

    Everywhere: Consider reputable online therapy platforms, psychosocial counseling, and coaching, which often have shorter waiting times and provide low-threshold initial access. In acute crisis situations, please contact one of the emergency telephone numbers.

 

  • What can I do if my partner has no understanding of my situation?
    Lack of understanding often stems from the partner's own fear or helplessness. It can help to communicate your feelings using "I-statements" ("I feel overwhelmed right now" instead of "You never support me"). Sometimes, a joint session at a counseling center or in coaching can help overcome the silence.

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Overload and Stress?

Time for relief.

Possible next steps

 

You have read this far? That shows that a part of you is looking for solutions. That is a powerful sign! Possible next steps:

 

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