Burnout has quickly become common and even an accepted part of modern working life, almost expected in today’s careers. The syndrome is a state of exhaustion—emotional, physical, and mental—caused by prolonged and excessive stress, making you feel overwhelmed, drained, and unable to keep up with ongoing and basic tasks. It’s not only reserved for those in high-stress jobs, but a shared experience that affects individuals across different industries, job positions, and generations.

I also dare to say that burnout can be a result of not only prolonged stress but also the sheer volume of demands in daily life. Juggling personal projects, freelancing, housework, social life, and extra activities—alongside the constant pressure we find in social media—can quickly become overwhelming.

According to Boston Consulting Group (BCG), an average of 48% of workers across eight countries (Australia, Canada, France, Germany, India, Japan, UK, and US) report that they are currently struggling with burnout. In Brazil, work absences due to burnout increased by 1.000% in the past decade, according to BBC News Brazil. Burnout is also disproportionately affecting younger generations.

According to CNBC, Gen Z and younger millennials are among the most stressed, often feeling detached and unfulfilled in their careers. This reflects a culture of constant connectivity and pressure to be 'always on,' whether at work or on social media as today’s professionals aren’t just expected to excel in their jobs but also to market themselves online, which further amplifies stress and anxiety.

Burnout and gender gap

Research shows that women are disproportionately affected by burnout. In 2020, women’s burnout levels increased by 34%, according to Gallup. The pressures faced by women, especially mothers, are intensified by balancing professional responsibilities with household and caregiving duties. Working mothers are 23% more likely to experience burnout, as reported by BBC. This gender disparity highlights how burnout may not just be a workplace issue but a broader societal challenge, with women often carrying a heavier emotional and mental load.

In addition, women are less likely to be promoted than men and are often concentrated in underpaid or undervalued jobs. They are also more likely to head single-parent households and take on a disproportionate share of unpaid labour, such as caregiving and housework. This combination of professional, domestic, and emotional responsibilities places women at a higher risk of burnout.

Misconceptions about burnout

I used to believe that burnout diagnosis was only associated with extreme conditions like depression, severe stress, anxiety, or panic attacks, often caused by toxic work environments. It felt like something far removed from the everyday stress most of us experience. That was until I had my own experience with burnout and realised it can manifest in much subtler ways.

Burnout isn't always about reaching a breaking point—it can start with persistent exhaustion, lack of motivation, discouragement, or even emotional detachment. These signs can easily be overlooked until they start to interfere with your ability to handle even basic tasks. Here are some key symptoms you should watch for:

  • Excessive physical and mental fatigue.

  • Frequent headaches.

  • Changes in appetite and sleep habits.

  • Difficulties concentrating.

  • Procrastinating or taking longer to complete tasks.

  • Feelings of failure or insecurity.

  • Constant negativity.

  • Feelings of defeat and hopelessness.

  • Sudden mood swings.

  • Isolation.

  • Fatigue.

  • Lowered immunity or frequent illnesses.

  • Muscle pain.

  • Gastrointestinal problems.

These symptoms may seem minor at first, therefore many people think that it may be something temporary, but they tend to worsen over time. To avoid more serious problems and complications from the syndrome, it is essential to seek professional support as soon as you notice any signs.

Preventing burnout and striving for balance

We should not all be faded to burnout. That’s why being aware that the symptoms are more common than we think can help us recognise it sooner and address it more effectively—ideally before it escalates, or avoid it altogether. Preventing burnout isn’t just about taking vacations or squeezing in time to relax. It requires creating a sustainable work-life balance, setting boundaries, and prioritising mental health daily. Here are some practical ways to find balance:

  • Set small achievable goals for both work and personal life. Break them down into manageable steps each week or month.

  • Take part in relaxing activities with friends and family.

  • Do activities that break the daily routine, such as going for a walk, eating in a restaurant, or watching movies.

  • Talk to someone you trust about how you're feeling.

  • Consider therapy to process stress and develop coping mechanisms.

  • Practice regular physical activity that you enjoy.

  • Set aside time each week to unwind and do nothing.

  • Establish clear boundaries, especially when it comes to work and personal time.

Burnout might seem like an inevitable part of modern work, but managing it and avoiding it requires awareness. Recognising that burnout can appear in subtle ways is the first step toward preventing it from taking over our lives. By creating a balanced routine, establishing boundaries, managing stress, and making mental health a priority, we can push back against the culture of burnout and create a healthier, more balanced way of living.