The Millennial Burnout: Why It Happens and How to Overcome It.

Burnout is not exclusive to any generation. However, I can only speak about my own experience and as a millennial, this blog is a bit more specific to my generation. What I want to cover goes beyond just work-related stress, seeping into everyday tasks and activities which is what most people think when they think about ‘burnout’. I feel the root causes of burnout go far beyond the work place, and with a lot of people suffering with it but having no idea how to effectively manage it, it’s contributed heavily to the mental health epidemic.

So let me give you my two cents.

For many millennials, our formative years have been marked by rapid technological changes, the pressure of social media, economic recessions, and global crises. These forces have culminated in a set of challenges that we have struggled to address:

• The Hustle Culture: The ‘always-on’ mindset, glorifying busy schedules and equating busyness with success, has led to a perpetual work mode, blurring boundaries between personal and professional life. I know of so many people who don’t have any boundaries - work comes first because they feel it has too!

• Information Overload: With 24/7 access to information and constant connectivity, it's challenging to switch off. This can lead to decision fatigue and mental exhaustion.

• Social Media Comparison: The big one! A life showcased through curated social media feeds can often lead many of us to feel inadequate, constantly measuring our achievements, our lifestyles, our success, and even our physical appearances against others.

• Financial Pressure: Rising housing costs, debt, and the gig economy's instability compound stress levels. The cost of living crisis is adding increasing pressures and is not looking to ease up anytime soon.

Signs of Millennial Burnout

If you can recognise the symptoms of burnout you can be somewhat proactive to address them:

1. Chronic fatigue and mental exhaustion.

2. Decreased productivity despite increased working hours.

3. Cynicism and detachment from work or daily activities.

4. A feeling of stagnation and doubt about your achievements.

5. Reduced ability to concentrate and increased forgetfulness.

Overcoming the Burnout

As I have fought my own battles with burnout and poor mental health, I got to a point where in order for me to move forward, I had to make some big shifts in my mindset, my behaviours and my habits. Whilst I haven’t mastered them all, these are some of the actions I have taken which have helped me to take huge strides forward. It’s also important for me to mention that this will be a constant work in progress and I dip in and out of these strategies as needed.

1. Implementing Strict Boundaries:

• Physical Boundaries: If you're working from home, allocate a specific area as your workspace. This space shouldn't be used for relaxation or other activities.

• Temporal Boundaries: Assign clear start and end times for your work. Use alarms or reminders if needed.

2. Digital Detox:

• Scheduled Breaks: Choose one evening or day a week where you stay off social media and avoid unnecessary screen time.

• App Restrictions: Use smartphone settings or apps like Freedom (www.freedom.to) or Stay Focused (www.stayfocused.me) to block distracting apps after certain hours.

3. Reframe Success:

• Goal Setting: Establish short-term and long-term goals that align with your personal values, not just societal benchmarks.

• Celebrate Small Wins: Track and celebrate minor achievements. They lead to big successes.

4. Financial Wellbeing:

Disclaimer - This is not financial advice. If debt or financial worries weigh you down, consider seeking advice from a financial planner or counsellor to map out a strategy, but as a basic starting point, the below may help.

• Budgeting: Use apps like Moneyhub (www.moneyhub.com) or Monzo (www.monzo.com) to track and manage your expenses.

• Debt Management: Look into refinancing options or debt consolidation loans if student loans or credit card debts are overwhelming.

5. Prioritise Self-Care:

• Mental Self-Care: Activities like meditation, guided imagery, or using apps like Calm (www.calm.com) and Headspace (www.headspace.com) can help manage stress.

• Physical Self-Care: Engage in regular exercise; even a 10-minute daily walk can boost mood.

• Nutritional Choices: Eat balanced, nutritious meals. Consider consulting a nutritionist for personalised advice if you have the budget.

6. Seek Professional Help:

• If feelings of burnout persist, don't hesitate to seek therapy or counselling. Professional guidance can provide coping mechanisms and strategies.

• Therapy: Platforms like BetterHelp (www.betterhelp.com) offer online counselling. It can provide coping mechanisms tailored for you.

• Career coaching: A career coach can offer perspective if job-related stress is the root cause. Shameless plug here - I can help in this space.

7. Community and Connection:

We are social beings, humans are not supposed to be isolated. Community and network is so important.

• Talk about your feelings with friends, family, or colleagues. Chances are, they've felt the same way too. Building connections can help dispel feelings of isolation.

• Support Groups: Join groups (online or offline) that focus on similar interests to you and will help you to expand your network if wanted.

8. Continuous Learning:

Equip yourself with skills for the future. It can be a new hobby or something career-related. The feeling of growth can combat feelings of stagnation.

• Online Courses: There are a myriad of courses out there, from new professional skills to new hobbies.

• Local Workshops: Join workshops or classes in your local area. This combines learning with social interaction.

9. Embrace Imperfection (This is constant struggle for me, perfectionism is in my DNA!):

• Limit Perfectionism: Understand that ‘good enough’ can often be sufficient. Avoid spending unnecessary time on tasks seeking perfection.

• Practice Self-compassion: Treat yourself as you would treat a friend. Use positive affirmations and avoid overly critical self-talk.

10. Schedule Regular Breaks

• Pomodoro Technique: Use this technique to work intensively for 25 minutes and then take a 5-minute break. After 4 or 5, 25 minute segments, have a longer break between 30 and 60 minutes. Time-blocking has changed my life with being effective and getting sh*t done!

• Holiday Time: Even if you don't travel, taking time off work to relax and rejuvenate is essential. And being really present for loved ones is crucial.

11. Explore New Ways of working:

• Flexible Hours: If your job allows, shift your work hours to times when you feel most productive.

• Remote Work Days: Working from home occasionally can reduce commute-related and financial stresses.

12. Hobbies and Passion Projects:

• Allocate time to activities you're passionate about. It can act as a significant stress-reliever and a reminder of life outside work.

Burnout, while rooted in contemporary challenges, isn't impossible to overcome. By recognising the causes and proactively addressing symptoms, we can navigate this with resilience and grace. Most importantly, it's essential to remember that seeking help is a sign of strength, not weakness.