Burnout has become the epidemic of our time. People around the world (especially in urban areas) are currently undergoing emotional depletion due to the high levels of job and family pressures from long work hours. Several studies show that burnout is related to poor mental health, so anything that contributes to high levels of daily stress will eventually lead to burnout, especially if people don’t know how to recognise and deal with it. Additionally, many people have experienced difficulty concentrating or staying focused on tasks due to these feelings. The word “burnout” is not recognised in many cultures; therefore, the symptoms and consequences of burnout will continue to go unrecognised and unacknowledged.
Why We’re Blind to the Burn
Since we were raised in a society where hustling and working hard have been instilled in us since kindergarten, and we are taught not to take time to rest because it is seen as a sign of laziness, it creates a mode of being hyper-vigilant. Our minds are always on the lookout for something that will threaten us – an angry boss, a missed EMI payment, or a disappointed parent. Because of this way of living for so long, we do not realise how burnt out we really are. Instead, we take being exceptionally tired as a regular part of adulthood in India.
Being constantly connected to everyone through WhatsApp. In many countries, your house is usually a place of comfort and rest. In India, however, you are connected to everyone through the same medium of WhatsApp: your work, your bosses, your aunts and uncles, your friends from school, everyone! There is no escape from this digital world where everyone is trying to reach you.
The Science of Why You’re “Glitching”
Fatigue is not just a state of mind but the result of the body’s physiological condition. Constant stress causes an interruption in the production of serotonin (the “happy” chemical) and results in cortisol being released into your brain.
This can cause the brain’s prefrontal cortex (the area in charge of decision making) to fail, leading to “decision fatigue.” Do you remember times when making even a simple decision, like whether to order daal or sabzi, made you emotional? It is not that you were overreacting; instead, your brain had reached its limit in terms of decision-making ability.
Minor Fixes for a Heavy Life
You don’t need a three-week vacation in Bali to fix this (though that would be nice). You need “micro-interventions.”
1. The “Nothing” Minute
Set a timer for 60 seconds. Sit. Don’t check your phone. Don’t plan dinner. Just feel your feet on the floor. This tiny “buffer” tells your nervous system that, for one minute, you are safe.
2. Sunday Night Reality Check
Instead of scrolling through reels until 1:00 AM, ask yourself: What drained my battery this week? If it was a specific meeting or a particular person, plan a “protection” for next week. Perhaps that means keeping your camera off during the meeting or refraining from checking your phone for an hour after the call.
3. The Digital Sunset
We are the only generation in history that takes its “stressors” (phones) to bed. Try a “Digital Sunset” at 9:30 PM. Put the phone in a drawer. Read a physical book or talk to your family. It sounds old-school because it works.
The Bottom Line
Rest isn’t a reward for hard work. It’s the fuel that makes the work possible. We need to stop acting like being “exhausted” is a badge of honour. It’s okay to say, “I’m burnt out.” Once you name it, you can actually start to fix it.
