Burnout is no longer just a workplace buzzword — it’s a full-blown epidemic hitting people from literally every walk of life.
Between the constant demands of work, the pressure to be “always on,” and the never-ending list of responsibilities to juggle, it’s no wonder so many people are feeling utterly exhausted. But that’s pretty much always been the case, so what’s changed? What’s driving all this burnout, and how can you fix it if you realise it’s happening to you?
1. The glorification of being busy
We live in a culture where being busy is worn like a badge of honour. Whether it’s packed calendars or endless to-do lists, there’s a constant pressure to be productive at all times. To combat this, prioritise quality over quantity and give yourself permission to take breaks without guilt.
2. The blurred boundaries between work and home
Remote work has its perks, but it’s also made it harder to separate work life from home life. Answering emails at 10 p.m. or hopping on Zoom meetings from the kitchen blurs the line between on and off. Establish clear boundaries, like shutting your laptop at a specific time, to regain control.
3. The rise of hustle culture
Side hustles, passion projects, and extra gigs are great… until they consume every spare moment. The constant push to maximise every hour of the day leaves little time for rest. Recognise that downtime isn’t wasted time; it’s essential for recharging.
4. The overwhelming amount of digital noise
Between emails, social media, and news updates, we’re bombarded with information 24/7. The endless stream of content can be mentally draining. Try setting boundaries for screen time or adopting a digital detox to give your brain some much-needed space.
5. The pressure to achieve unrealistic standards
Whether it’s career goals, parenting expectations, or maintaining the “perfect” lifestyle, society’s standards can feel impossible to meet. Burnout often stems from trying to do it all. Focus on what truly matters to you and let go of the rest — it’s okay not to be perfect.
6. A lack of proper rest and recovery
Burnout isn’t just about overwork; it’s also about under-recovery. Skimping on sleep, skipping meals, or neglecting relaxation leaves your body and mind running on empty. Prioritise sleep, nutrition, and activities that genuinely recharge you, like reading or spending time in nature.
7. The weight of constant decision-making
From choosing what to eat to making career moves, decision fatigue is real. Having to make countless choices every day can wear you down. Simplify where you can — plan meals in advance or automate small tasks to conserve mental energy for the big stuff.
8. The erosion of social connection
Loneliness and burnout often go hand in hand. Spending too much time alone or feeling disconnected from everyone around you can make stress even worse. Make time to connect with loved ones, even if it’s just a quick call or coffee catch-up — it can make all the difference.
9. An “always-on” work culture
Many workplaces expect instant responses to emails or messages, creating an environment where employees feel they can never truly log off. Advocate for healthier workplace boundaries and normalise taking time for yourself outside work hours.
10. The stigma around asking for help
Burnout often worsens because people feel they have to handle everything alone. Whether it’s fear of appearing weak or not wanting to burden anyone, asking for help is harder than it should be. Reach out to friends, family, or colleagues — it’s a sign of strength, not weakness.
11. The grind of repetitive routines
Doing the same tasks day in and day out can make life feel monotonous, which adds to feelings of exhaustion. Shake things up by trying new activities, visiting different places, or even rearranging your workspace for a fresh perspective.
12. The lack of purpose in work
Burnout is more likely when you feel disconnected from the meaning of your job. If your work feels meaningless, take time to reflect on what truly drives you and consider making changes that align your career with your values.
13. The pressure to stay positive all the time
Toxic positivity — the belief that you have to maintain a happy outlook, no matter what — can make burnout worse. Acknowledge your struggles and give yourself permission to feel down sometimes. It’s okay not to be okay, and asking for support is part of healing.
14. A lack of clear priorities
Trying to tackle everything at once often leads to burnout. Without clear priorities, it’s easy to spread yourself too thin. Take time to identify what’s truly important and focus your energy there. Saying “no” to lesser priorities is a skill worth mastering.
15. The cumulative effect of chronic stress
Burnout doesn’t happen overnight — it builds up over time. Chronic stress from work, finances, relationships, or even the news can weigh heavily if left unchecked. Incorporate stress-relief practices like mindfulness, exercise, or journaling to release some of that pressure before it overwhelms you.