How do you manage?

You graduated and after sometime you find a job- an 8 hour job with with 2hrs commute/day and normalized unpaid overtime on regular basis. Slowly there's a decrease in doing things you like, meeting friends or spending time with family. Zero me time. There's nothing as happy times. Sundays are majorly rest and sleep. So much exhaustion and burn out from toxic work place. How do you manage all of it? I miss the time when I could do things I like and now I just feel there will be no time when I'll get onto job again. What do I do? Is this mindset also refraining me from unlocking potentials?

For reference, I am a biotechnology postgraduate and earlier wanted to pursue PhD and research but now that I know the lifestyle it brings I am clueless what to do next. I don't know where do I begin or what to do next