In recent years, it has become increasingly clear that both men and women from Gen Z are facing significant challenges with their mental health. Many young adults suffer from anxiety, stress, and frequent burnout stemming from work, school, and personal relationships. According to research by Future Forum Pulse, which surveyed 10,243 workers across the US, Australia, France, Germany, Japan, and the UK, burnout is on the rise, with 42% of the workforce reporting experiences of it. Women and younger individuals are particularly vulnerable: 46% of women report burnout compared to 37% of men, and 48% of individuals under 30 report feeling burnt out compared to 40% of those over 30.
While many companies advocate for mental health awareness, practical solutions often fall short. External factors—such as workplace demands, academic pressures, and personal relationships—play a significant role in burnout. However, our personal habits and choices also contribute to the struggle.
As a member of Gen Z, I’ve noticed how often we navigate two competing realities: the online world and the physical one. Social media and digital distractions heavily influence our emotions and perceptions, often at the expense of our well-being. While these platforms have their perks, they frequently consume our time and mental health.
So, how can we manage stress, ease anxiety, and prevent burnout? In this article, I’ll share a practical five-step approach to help you take control, regain balance, and build resilience.
What is Burnout?
According to the World Health Organisation (WHO), burnout is a syndrome resulting from chronic workplace stress that has not been effectively managed. It is categorised across three dimensions: exhaustion, mental detachment from work, and decreased professional efficacy. Symptoms can also be grouped into three categories: physical, emotional, and behavioral.
| Physical | Emotional | Behavioral |
|---|---|---|
| Always exhausted | Helplessness | Persistent procrastination |
| Sleep disturbances | Self-doubt and worry | Decreased concentration |
| Recurrent headaches | Feeling overwhelmed | Decline in productivity |
| Breathing difficulty | Cynicism/lack of motivation | Isolation from others |
| Body pain | Loss of passion/joy | Forming unhealthy addictions |
Recognising these symptoms is the first step. Now, let’s explore a five-step process to manage and overcome burnout effectively.
Step 1: Identify the Triggers
“Pull it from the roots so it doesn’t grow again!”
To address burnout, we must uncover the root causes of our frustration and constant worry. Often, the challenges we face aren’t as simple as, “My boss is making things tough,” or, “I’m struggling with university workload.” These are surface-level symptoms of deeper issues.
Let’s try a thought experiment:
Problem: “My boss is making things tough for me at work.”
- Have I finished all my tasks on time, or am I falling behind?
- Am I effectively communicating my workload and challenges?
- Could I be misunderstanding objectives, and how can I improve my clarity?
Once you identify the “why” behind the problem, ask yourself “why?” again, and repeat this process until you reach the core issue. This approach, known as the “5 Whys” technique, helps you uncover the root cause and prevent recurring burnout.
Step 2: Reassess Your Priorities
“Eyes on the prize and let go of the rest.”
It’s easy to become overwhelmed by the chaos of daily life, only to find that you haven’t achieved anything you intended. We often let our priorities slip away, pushing them to “when we have enough time”. At other times, we fall into the pattern of prioritising others’ goals over our own, fulfilling their needs, tasks, and expectations to avoid disappointing them. Unfortunately, the reality is that your time and energy are precious and impact your mental health, as well as your ability to reach personal goals. Therefore, learning to protect your goals should be a top priority.
Here’s how to refocus:
- Plan your day the night before by listing key objectives.
- Prioritise your most important goal and focus on completing it first.
- Simplify tasks wherever possible. For example, if going to the gym is your goal, prepare your outfit, pack your bag, and place your shoes by the door the night before.
- Reward yourself for progress to maintain motivation.
Additionally, journal your day’s activities to reflect on accomplishments, missed goals, and patterns in behavior. This helps identify recurring issues and improves your ability to stay on track.
Step 3: Set Boundaries and Protect Your Space
“Sometimes the best self-defense is saying no.”
I often find myself stuck in the habit of saying yes, a little too easily, trying to please others or prove my worth, all to avoid feeling rejected. It’s tough to work through this mindset, as it can lead me to spend precious time on tasks that really don’t align with what I care about. So how do we push past the fear of just saying no when needed. In my experience, the most effective approach is to be honest. Let the person know exactly what you’re dealing with; most people are usually sympathetic and willing to help. If you’re unable to assist someone at the moment due to stress or being overwhelmed, explain your situation. This way, your refusal won’t come across as harsh or threatening.
Protect your space—is your environment supporting you or leaves you struggling? Be mindful of where you decide to stay. I can’t stress this enough: the people around you surround you unconsciously change how you think and behave. If you find yourself in a negative and stressful environment, it’s no surprise that you might start feeling stressed and more pessimistic. It’s not rocket science; we’ve seen this pattern time and time again. Our surroundings have a tremendous impact on us and could be a reason for our burnout. If you feel this way, take a moment to step back from your environment and analyse whether it’s worth staying.
Step 4: Rebuild Healthy Habits
“Invest in yourself for long-term well-being.”
Daily habits play a significant role in burnout. Poor sleep, lack of exercise, and neglecting self-care can drain your energy. Rebuilding healthy habits involves:
- Getting enough quality sleep to recharge.
- Incorporating at least 20 minutes of physical activity daily.
- Taking time to disconnect and enjoy hobbies, socialise, or learn something new.
Life shouldn’t always feel like a race. Prioritise activities that bring joy and fulfillment to balance your mental and physical health.
Step 5: Develop a Resilient Mindset
“Lock the doors to everything that doesn’t serve you.”
Negative thoughts, if left unchecked, can damage self-esteem and make efforts feel meaningless. Combat this by practicing kindness toward yourself. Correct harsh self-talk with affirmations and positive reframing.
When spiraling, stress-management strategies like breathwork, meditation, and journaling can help. For example:
- Try a simple breathing technique: three quick inhales followed by one long exhale.
- Practice the 3-3-3 method: inhale for 3 seconds, hold for 3 seconds, exhale for 3 seconds.
A practice I’m incorporating into my own routine, inspired by my sister, is meditating before prayer. Meditation helps me connect my body and mind, grounding me in the present moment. After meditating, I pray, using this time to connect with God, align with my intentions, and express gratitude. This combination of mindfulness and spirituality has been transformative. It not only reduces my stress but also reminds me of the blessings in my life. Entrusting my worries to a higher power creates space in my mind for clarity and a more intentional mindset.
Final Thoughts:
Burnout can feel overwhelming, but by identifying triggers, reassessing priorities, setting boundaries, rebuilding healthy habits, and developing resilience, you can regain control and balance. Remember, while you may not be able to control everything around you, you can control how you respond. Take it one step at a time, and you’ll be on your way to a healthier, more fulfilling life.
If you have any questions and want to chat, feel free to email me. Leave your comments and recommendations for tips that help you focus and stay on track.
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References:
[1] Future Forum: https://futureforum.com/research/future-forum-pulse-winter-2022-2023-snapshot/
[2] What is burnout (WHO): https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
[3] Signs of burnout: https://mentalhealth-uk.org/burnout/
