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From Gen Z to Boomers – how to beat burnout at every stage of life
Plus how to recognise it while it's in its early stages - and who is most at risk
BURNOUT affects us all at any age, but seemingly for very different reasons.
While millenials struggle to cope with the burden of household chores and childcare, Baby Boomers are consumed by worries about their health.
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In 2019, the World Health Organisation (WHO) recognised burnout as an occupational phenomenon, meaning it is brought on solely by work responsibilities.
However, a survey among 2,000 UK adults reveals that burnout is not exclusively work-related.
Instead, the study found it is hugely dependent on an individual’s life stage, with different generations experiencing distinct physical and emotional exhaustion stressors.
The research found a surprising top contender for the most burnt out.
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To identify the most burnt-out each generation, participants were asked a series of questions on their work, home and social life, lifestyle habits and wellbeing.
For instance, if they often work over their contracted hours or if they struggle to carry the mental load of responsibilities.
The higher the score number, the more likely they were to agree with the statements such as, ‘I often work overtime’ or ‘I struggle to carry the mental load of responsibilites’, and hence the higher the burnout probability.
Gen Z scored the highest (4.4) and were therefore the most burnt-out generation, closely followed by Millennials (4.2).
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Gen Xers ranked third (-7.69), Baby Boomers fourth (-21) and The Silent Generation were the least burnt-out (-27).
Though Gen Z scored highest, they were less aware of their experience of burnout when asked how they felt about it, according to the research commissioned by
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A quarter of Gen Zs (24 per cent) said that people who get burnt-out ‘are just lazy’ - despite getting the reputation as the 'lazy generation' - whilst 26 per cent said it isn’t a real medical condition.
Millenials, on the other hand, were more likely to recognise and agree (58 per cent) that they had experienced burnout in the past 24 months.
The research also found that women are more at risk of developing burnout than men, with 44 per cent saying that they have experienced burnout in the last 24 months compared to 33 per cent of men.
Jayne Morris, author of Burnout to Brilliance: Strategies for Sustainable Success, says burnout is “subjective”.
She says: “While it’s typically considered to be an occupational hazard, emotional, physical and mental exhaustion can manifest no matter your walk of life.
“Whether in a high-powered job, looking after young children, or simply having a full social calendar, each of us handles the cumulative effects of prolonged stress in different ways, with some people experiencing burnout as a result.”
Whatever your age, gender, symptoms, or experiences, it’s important to remember that burnout is not a fixed state.
However, experts say that burnout is not something that just ‘goes away’, rather it needs to be addressed so as to not turn into other mental health problems.
'PAY ATTENTION'
According to Jayne Morris, no matter your generation, it’s important to know how to handle and react to prolonged feelings of stress, including the integration of self-regulation techniques.
Jayne says: “Burnout can be a temporary experience, if you pay attention to your body’s signs and symptoms, prioritise self-care and learn how to regulate your system.
“Sleep is often the first thing that suffers when we are thinking, doing, working and/or worrying too much.
“To prevent or recover from burnout, sleep needs to be sufficiently built back in.
“Restorative activities that stimulate the body’s relaxation response, like yoga, meditation and breathwork exercises, are also great because they can powerfully help to calm our nervous system.”
But if you feel like you are on a hamster wheel and the idea of using yoga won’t cut it, it may be worth speaking to a professional, such as a burnout coach, counsellor or psychotherapist.
Jayne adds: “ is made from Rhodiola rosea, a powerful herb that can help your body and brain process stress more effectively.
“Studies have shown that Rhodiola rosea fights fatigue, enhances our ability to concentrate, and promotes a positive mood."
Here is burnout advice for each generation.
What is burnout?
Burnout isn't an illness, but a feeling of being mentally or physically exhausted.
It's the body’s response to a long-lasting and demanding situation.
It tends to be defined as a work-related syndrome but work–life balance also plays a role and factors outside your job can also be the cause.
Stress and burnout don’t necessarily stop when you go home at the end of the day, as these effects often extend into other areas of life and vice versa.
According to , some common signs of burnout include:
- Feeling tired or drained most of the time
- Feeling helpless, trapped and/or defeated
- Feeling detached/alone in the world
- Having a cynical/negative outlook
- Self-doubt
- Procrastinating and taking longer to get things done
- Feeling overwhelmed
Meanwhile, researchers at the Norwegian University of Science and Technology said you might be more at risk of it if:
- You're a young employee in a new job
- You have low self esteem
- You have unclear job expectations or feel you don't have power over decisions that affect your work
- Your values don't align with those of your workplace, or your job doesn't suit your interests or qualifications
- You struggle with work-life balance
- You work long hours and don't sleep or exercise enough
- You don't have a strong support network
Gen Z
The survey found that over one quarter of 18- to 26-year-olds (28 per cent) say that their social life is the biggest contributor to burnout.
Half feel overwhelmed and stressed due to their jobs.
Jayne says: “These statistics are not surprising as the younger generation have been brought up with a ‘hustle culture’ mentality.
“'Work hard, play hard’ is a common mantra for this age group, which means that they often don’t know when to say no.
“Whether its social or work related, we all need breaks, so it’s important to take, even when you don’t think you need them, as well as recognising when your cup is full and being bold enough to prioritise your own wellbeing.
“We all have our limits - learn when to draw a line for the day that marks when you’ll be done, then stick to it, and ‘leave the party on a high’.”
Millennials
Almost half (48 per cent) of millennials aged 27 to 42 think that caring for a family is more stressful and tiring than work, which many parents are also upholding.
Two in five (46 per cent) struggle to carry the mental load of all their responsibilities.
It is important to lower the bar on perfectionism, both at work and at home. When we allow good to be good enough it becomes easier
Jayne Morris
Jayne says: “With so many conflicting responsibilities, it can be difficult to prioritise what’s most important, which can often lead to leaving no time for yourself.
“To help, try to set realistic expectations on what can reasonably be achieved in the time you have.
“It can feel impossible to find any time for yourself when you have a never-ending to-do list, so start small, but realistic.
“Making something happen rather than nothing happen is key when it comes to self-care.
“Consciously carve out 15-minute pockets to pause. Take a power nap or do something restorative that you love, like a solo walk in nature or reading your favourite book.”
Generation X
Gen X is the ‘sandwich generation’ dealing with caring responsibilities for ageing parents and children simultaneously, sometimes with teenagers or adults making life choices.
Over half (53 per cent) of Gen Xers aged 43 to 58 pay more attention to the needs of others than their own.
Jayne says: “This generation tends to have high feelings of responsibility, which means putting yourself at the bottom of the priority list.
“Many find delegation difficult for fear that things won’t be done as well as you do it.
“However, you can’t do it all, and you certainly can’t do it all alone.
“Spreading yourself too thin means that the things you used to be capable of can start to slip through the net, which can lead to feelings of failure and inadequacy.
“It is important to lower the bar on perfectionism, both at work and at home.
“When we allow good to be good enough it becomes easier to hand things over to others and to go easier on ourselves.
“Fewer things get missed and we have more energy and ability to focus on what really matters.
“Asking for help from those around you can help lessen the load, empower others and begin to build a support system you can rely on.”
Baby Boomers
Boomers fear for their future, worrying about independence as potential health problems loom.
Two in five (43 per cent) of Baby Boomers aged 59 to 77 worry about ageing or changes in their health and wellbeing.
But four in five (79 per cent) admit to not doing enough exercise.
Jayne says: “Loneliness is also prevalent in this generational group and our physical and mental health are intrinsically linked.
“Connecting with other people is a fundamental social need that can get overlooked as we grow older.
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“Community groups that involve physical movement or group exercise classes at a local gym can be a great way of boosting a sense of belonging, whilst providing motivation and accountability – they can be great fun too!
“Good health is fundamental to ageing well, and prioritising health, joy and well-being only gets more important as you get older.”
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