In our fast-paced, ever-changing world, one thing stays constant: society’s obsession with hustle culture. Long hours and multiple income streams are praised, and sometimes, they’re simply necessary to survive. Students are expected to excel in school, take unpaid internships, and hold jobs on top of it all. Young professionals work multiple gigs just to get by. "It's part of the American dream," as they say. For those feeling overwhelmed, young adult therapy can provide tools to manage stress, set boundaries, and create a healthier, more sustainable approach to work and life.
Understanding Burnout in Young Adults
While a strong work ethic is a valuable quality, running yourself into the ground doesn't boost productivity—in fact, it does the opposite. Research shows that about 98% of the Gen Z workforce faces burnout.
What is Burnout?
So, what is burnout? Some signs include physical exhaustion, lack of motivation, emotional detachment, procrastination, brain fog, anxiety, and hopelessness. In short, burnout is a reaction to chronic stress from juggling too many demands. It’s your body’s way of saying, “Enough is enough.” Burnout often creeps up slowly, with symptoms appearing one by one until, eventually, they’re impossible to ignore.
If left unchecked, chronic burnout can lead to serious mental and physical health issues, including heart disease, sleep problems, and even type 2 diabetes. Mentally, burnout can increase the risk of depression, anxiety, isolation, and reliance on unhealthy coping mechanisms like substance misuse.
Steps to Combat Burnout as a Young Adult
Reading all this information may make you feel agitated and overwhelmed, but don’t get discouraged. Making big changes always starts with taking small steps. By first acknowledging your struggles and committing to making change in small manageable steps, you can achieve meaningful results.
If you do not know where to start, here are some practical tips for dealing with burnout:
1. Practice Self-Compassion
Burnout can stir up feelings of shame and self-criticism. You might tell yourself things like, "I'm not good enough" or "I should be stronger." However, research shows that negative self-talk is linked to depression, low self-esteem, and poor performance outcomes.
Self-compassion isn’t about making excuses or being complacent—it’s about recognizing that struggling is a normal part of being human. Try to speak kindly to yourself, encourage yourself, and practice small acts of kindness every day.
2. Reframe Your Mindset
If you’re a high achiever, scaling back may feel impossible. But remember, life isn’t a sprint; it’s a marathon. Take a step back to check your priorities, brainstorm ways to reduce your workload, and aim for balance over endless productivity.
3. Set Boundaries
If you’re constantly putting others' needs before your own, it’s time to set some boundaries. Boundaries aren’t about pushing people away; they’re about protecting your energy so you don’t feel overwhelmed or guilty for saying "no." Clear boundaries can also reduce decision fatigue, helping you feel more in control.
4. Consider Therapy
If you’re feeling overwhelmed and unsure where to start, therapy can be a valuable tool in navigating burnout. A mental health professional can help you identify the root causes of your stress, whether it’s related to time management, perfectionism, people-pleasing, or other factors. Therapy provides a safe space to vent, process your experiences, and gain perspective. You can use it to take a proactive step toward building a healthier, more sustainable approach to work, school, and life.
How Young Adult Therapy Supports Burnout Recovery
Here’s how young adult therapy at Liz Morrison Therapy can support you through burnout:
Identify Patterns and Underlying Causes: Your therapist can help you recognize patterns that contribute to burnout, such as perfectionism, overcommitting, or difficulty setting appropriate expectations for yourself. By understanding these patterns, you’ll gain insight into how to manage stressors more effectively and feel more accomplished without sacrificing well-being.
Learn Practical Coping Skills: Therapy offers evidence-based techniques to help you manage stress and build resilience. These might include mindfulness exercises, relaxation techniques, and strategies to prioritize tasks or manage time better. With guidance, you’ll be able to integrate these coping skills into your daily life.
Set and Maintain Healthy Boundaries: If you struggle with saying "no", feel guilty for taking time for yourself, or feel confused about “where to stop”, therapy can help you learn to set boundaries with yourself and others in a healthy way. Boundaries protect your energy and allow you to focus on your own needs without guilt or anxiety.
Gain Accountability and Structure: Making changes on your own can be challenging, especially when feeling burnt out. Therapy provides accountability and structure, helping you stay on track with goals and self-care routines. With a therapist's support, you’re more likely to stay consistent with your progress.
Build Self-Compassion: Burnout often leads to self-criticism and feelings of inadequacy. In therapy, you can learn to practice self-compassion, which is essential for recovery. By developing a kinder, more accepting view of yourself, you’ll be better equipped to handle life’s challenges with resilience.
Burnout is likely here to stay as long as hustle culture is around. But while some societal pressures are beyond our control, there are still steps you can take. If you recognize yourself in these signs of burnout, remember you’re already taking the first step by acknowledging it. Prioritize self-compassion, build a self-care routine, and consider seeking support from a young adult therapist. Your mental and physical health matter, so take care of yourself!
Recover From Your Burnout With Young Adult Therapy in Manhattan, Brooklyn, New York City, and anywhere else in New York
If burnout has left you feeling overwhelmed and disconnected, young adult therapy can help you regain balance and purpose in your life. By working with a therapist, you can learn practical tools to manage stress, set healthy boundaries, and rebuild your confidence. Take the first step toward recovery with support from Liz Morrison Therapy and start creating a healthier, more fulfilling approach to life. Follow these three simple steps to get started:
1. Contact us to schedule an appointment for Young Adult Therapy
2. Begin meeting with a skilled young adult therapist
3. Start managing and recovering your burnout!
Other Services Offered at Liz Morrison Therapy
Our team at Liz Morrison Therapy is here to help you and your family no matter your mental health struggle. In addition to supporting you in managing and recovering from your burnout with Young Adult Therapy, our services also include Parenting Support for those looking to create healthy relationships with their children to help them live their best lives, Therapy for Teens for parents looking for support in helping their teens with school, anxiety, depression, and more, and Anxiety Therapy for those wanting to cope with their anxiety in healthy ways. We offer services for the whole family. Our online therapy services are offered in Westchester County, Manhattan, New York City, Brooklyn, and anywhere else in New York state. For more about us check out our Blogs and FAQs.
References
G: 83% of Gen Z Frontline Employees Are Burned Out at Work, Over One-Third May Quit Because of It
Burnout and risk of type 2 diabetes: a prospective study of apparently healthy employed persons
Relationship between burnout and depressive symptoms: A study using the person-centered approach.
Burnout and Alcohol Abuse/Dependence Among U.S. Medical Students
Ford, Fae Diana (2015) Exploring the impact of negative and positive self-talk in relation to loneliness and self-esteem in secondary school-aged adolescents. University of Bolton