How do you extinguish burnout?

Do these sentences resonate? 👇

• “I’m exhausted before the day even begins.”
• “Every week feels like a never-ending cycle of stress.”
• “I can’t remember the last time I felt truly rested.”

If you’re nodding along, you’re not alone. Burnout is becoming a common experience, especially among our group. But here’s the good news: You can extinguish that burnout and reignite your passion for life and work.

“Burnout is what happens when you try to avoid being human for too long.” – Michael Gungor

What is burnout, really?

Burnout isn't just about feeling tired or overworked; it's a state of chronic physical, emotional, and mental exhaustion that can permeate every aspect of life. For us, the pressures are unique and multifaceted, leading to higher rates of burnout than previous generations. Also:

• Burnout isn’t a sign of weakness—it’s a sign that to reassess and recharge.
• It’s more than working too hard—it’s about feeling like there's less control over life, where everything feels like an obligation rather than a choice.
• Burnout can lead to anxiety and depression if not addressed, making it essential to understand and recognize it early.

One thing we rarely talk about is the guilt that often comes with burnout. Someone might think, “I should be able to handle this,” or “Others have it worse, so why can’t I just push through?” But these thoughts only add to the emotional burden, making recovery even harder.

Why is Gen Z experiencing burnout?

The drive to achieve, coupled with the expectation to always be "on," whether through social media, school, or work, is leading to a perfect storm of burnout. In fact, a 2022 survey by Cigna revealed that 98% of Gen Z workers are dealing with burnout symptoms, and it’s not just work-related. Some other ways we're experiencing it:

• Constant connectivity: Difficulty disconnecting and recharging.
• Pressures: Relentless performance-driven mindset.
• Economic stress: Financial anxiety from loans and job instability.
• Information overload: Feelings of helplessness and overwhelm.
• Lack of balance: Difficulty finding time for rest and self-care.

The different faces of burnout

Burnout can manifest in various areas of life, each with its own set of challenges:

💼 Work Burnout: Feeling overwhelmed by workload and responsibilities, experiencing a lack of control over job-related decisions, or not seeing recognition or reward for your efforts. Examples:

• Working long hours without adequate breaks, leading to exhaustion.
• Facing unrealistic deadlines that leave you feeling constantly behind.
• Feeling disconnected from the purpose or impact of your work, which drains motivation.

🎓 School Burnout: Struggling with excessive academic pressure and competition, losing interest and motivation in studies, or dealing with continuous assessments and high-stakes exams. Examples:

• Pulling all-nighters regularly just to keep up with coursework, but feeling too exhausted to retain information.
• Feeling anxious about grades, and how they will impact future career prospects, leading to constant stress.
• Having no time for hobbies, social activities, or even self-care because of relentless study demands.

🏠 Personal Life Burnout: Managing complex personal relationships and responsibilities, feeling drained by social obligations and expectations, or neglecting personal needs and self-care routines. Examples:

• Constantly being available for others without setting boundaries, leaving you emotionally exhausted.
• Juggling family responsibilities alongside work or school, with no personal time left.
• Experiencing compassion fatigue from continuously supporting friends or loved ones, leading to a sense of depletion.

What are the signs?

• Chronic exhaustion: Feeling tired even after a full night’s sleep.
• Detachment: A sense of disconnection from work, friends, or activities that once brought joy.
• Irritability: Easily frustrated, often feeling on edge.
• Reduced performance: Struggling to meet deadlines or maintain focus.
• Physical symptoms: Headaches, stomach issues, or frequent illnesses.

Burnout is your body and mind's way of telling you that something needs to change. Acknowledging it is the first step towards reclaiming your energy, passion, and joy.

"Almost everything will work again if you unplug it for a few minutes...including you." – Anne Lamott

Take a moment to reflect on your own experience with burnout. Here are five questions to help you explore your relationship with stress and exhaustion:

1. What daily tasks leave YOU feeling most drained?
2. How often do YOU feel disconnected from YOUr work or studies?
3. When was the last time YOU felt truly rested and recharged?
4. How does YOUr screen time affect YOUr energy levels and mood?
5. What are YOUr boundaries like, and how often do YOU enforce them?

"You can’t pour from an empty cup. Take care of yourself first." – Audre Lorde

Click on the dropdowns below to see the easy action items:

Some vibes to close us out

Burnout doesn’t have to be a permanant or inevitable state.

It’s a signal—a nudge from your body and mind that something needs to change.

Embrace that change.

Set boundaries, find joy in the small moments, and remember that rest is not a reward, but a necessity.

YOU got this. 💭✨

Sources

1. "Why Gen Z workers are already so burned out." BBC (2022).
2. "98% of Gen Z workers are dealing with burnout symptoms. Here's the cause and the cure." LinkedIn (2024).
3. "Bore Out vs Burnout - Which One Affects Gen Z?" McKinsey (2023).

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