Is It Burnout or Just Modern Life? Asking for a Friend…

We’ve all had those moments: you wake up already exhausted, you’re one passive-aggressive email away from a meltdown, and the idea of “self-care” feels as distant as your last full night’s sleep.

Is it burnout? Or is it just… life in 2025? Asking for a friend. (Definitely not me. Okay, fine, it’s me.)

Burnout has become the buzzword of the decade, and with good reason. But when does stress tip into something more serious? And why does it feel like everyone’s running on empty while trying to keep up with unread emails, conflicting demands, and the mental gymnastics of pretending everything’s fine?

Let’s talk about it.

🚩 So What Is Burnout, Really?

Burnout isn’t just being tired. It’s a state of emotional, physical, and mental exhaustion caused by prolonged or repeated stress. The World Health Organization (WHO) classifies it as an occupational phenomenon, but let’s be honest, it’s leaking into every part of life: parenting, caregiving, studying, even scrolling these days feels like hard work.

Burnout usually comes with:

• Exhaustion – more than just being tired. You feel drained no matter how much rest you get.

• Cynicism or detachment – you stop caring about the things you used to enjoy, and everything feels like “too much.”

• Reduced performance – brain fog, mistakes, forgetting basic things, struggling to focus.

Burnout doesn’t happen overnight. It’s a slow burn (pun intended), often ignored until you’re stuck in survival mode and wondering how brushing your teeth became a chore.

📱 Modern Life: A Perfect Storm

We weren’t designed to live like this. Constant notifications, high expectations, toxic productivity culture, and never-ending “to-do” lists, it’s like we’re all running a marathon with no finish line.

Some key culprits:

• Digital overload: We’re always “on.” Even when we rest, our brains are still wired from screens.

• Work-life blur: Remote work is great, until your office is also your bedroom and Slack pings at 9 pm.

• Perfection pressure: Hustle culture says you should be working. Wellness culture says you should be meditating. Instagram says you should be glowing while you do it. Cool cool cool.

• Emotional labour: Women especially carry invisible workloads, thinking of everything, managing everyone’s needs, keeping it all together.

  
  

It’s not just work causing burnout anymore. It’s everything. Which begs the question, if we’re all burned out, is this just what modern life feels like now?

Short answer: it shouldn’t be.

🔎 Burnout vs. Regular Stress

Let’s get specific. Stress is your body’s response to pressure. It’s a normal, healthy part of life, sometimes even helpful. But when stress is chronic, unrelenting, and unacknowledged, it turns toxic.

Stress	Burnout
Feels temporary	Feels never-ending
Motivates you (to a point)	Demotivates and drains
You still care, even if overwhelmed	You stop caring entirely
Physical symptoms may come and go	Symptoms become chronic and worsen

“Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.”

Maslach, C., & Leiter, M. P. (2016).

So if you're thinking, “I’m just tired,” ask yourself:

• Do you still want to do the things you love, even if you’re too tired?

• Or have you stopped caring altogether?

If it’s the second one, that’s a red flag.

🧠 How Burnout Affects Your Brain & Body

Burnout isn't "just in your head." It shows up everywhere:

• Cognitive decline: Trouble concentrating, memory issues, brain fog.

• Physical symptoms: Headaches, digestive issues, insomnia, chest tightness.

• Hormonal imbalance: Burnout raises cortisol (your stress hormone), which can throw off everything from mood to menstrual cycles.

• Immune dysfunction: Chronic stress lowers your ability to fight off illness. Ever notice you get sick as soon as you stop?

And emotionally? Burnout can feel like:

• Apathy

• Irritability

• Feeling like a failure

• Emotional numbness

• Anxiety and/or depression

It’s a full-body experience - one you can’t fix with bubble baths alone (though they are nice).

“Burnout is associated with cognitive deficits, particularly in executive functions such as attention, working memory, and cognitive flexibility.”

Deligkaris, P., Panagopoulou, E., Montgomery, A. J., & Masoura, E. (2014).

🌿 Holistic Signs You Might Be Burnt Out

Let’s bring in the holistic lens, because burnout doesn’t exist in isolation. It reflects your whole-life health.

Look at:

• Your energy rhythms: Are you exhausted and wired all the time?

• Your sleep: Do you lie awake at night, dreading tomorrow?

• Your digestion: Are your gut symptoms flaring up (hello, stress-poo)?

• Your emotions: Are you numb, reactive, or crying at random adverts?

• Your connections: Are you withdrawing from people you love?

Your body and mind are trying to talk to you. Burnout is the language of unmet needs.

“Individuals experiencing burnout often exhibit dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis, leading to altered cortisol secretion patterns.”

Pruessner, J. C., Hellhammer, D. H., & Kirschbaum, C. (1999).

🌱 Okay, So What Can I Do About It?

Great question, friend. Here’s the real talk: you can’t journal your way out of burnout if the system around you is broken. But there are ways to reclaim your energy, set boundaries, and nourish yourself from the inside out.

🔌 1. Unplug (For Real)

• Set app limits. Turn off non-essential notifications.

• Create tech-free zones (bedroom, bath time, lunch breaks).

• Try a “dopamine fast” - give your nervous system a break from constant stimulation.

💤 2. Prioritise Rest

• Not just sleep. Rest includes: time alone, time in nature, doing nothing.

• Embrace productive rest - activities that restore you (yoga, baths, reading, gentle movement).

🧭 3. Reconnect with Purpose

• What lights you up?

• What used to bring you joy that you’ve neglected?

• Even tiny doses of meaning, helping someone, being creative, can start to reignite your spark.

🧘 4. Bring the Body In

Burnout recovery isn’t all in your head.

• Breathe deeply - activate the parasympathetic nervous system.

• Move gently - walks, stretching, dancing in your kitchen.

• Nourish your body - whole foods, hydration, less caffeine (sorry, I know).

✋ 5. Set Boundaries Like a Pro

• Say no without guilt. (It’s a full sentence.)

• Protect your time - even 10-minute “you breaks” count.

• Delegate where you can - even if it’s asking your partner to handle dinner.

🌿 6. Consider Holistic Support

Burnout recovery isn’t one-size-fits-all.

• Herbal remedies like ashwagandha or rhodiola can help regulate stress hormones.

• Therapies like acupuncture, massage, or EFT can support body-based healing.

• Supplements like magnesium or B-complex (with professional guidance!) can support the nervous system.

“Chronic stress can suppress the immune system, leading to increased vulnerability to infections and slower recovery times.”

Segerstrom, S. C., & Miller, G. E. (2004).

🤝 You’re Not Lazy. You’re Human.

This part’s important: burnout isn’t your fault. It’s a human response to an inhumane pace.

If you’re struggling, it doesn’t mean you’re weak. It means you’ve been strong for too long without enough support.

You’re allowed to rest. You’re allowed to slow down. You’re allowed to build a life that honours your health, not just your productivity.

💬 So, burnout or just modern life?

Honestly, it’s both.

Modern life is burnout-prone by design. But the more we talk about it, name it, and push back against the glorification of busy, the more we can choose something better.

Burnout isn’t a sign that you’re broken. It’s a signal that something in your life needs healing.

Whether you're just a little crispy or fully toast right now, you're not alone. And there's a way back to you.

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References

• Deligkaris, P., Panagopoulou, E., Montgomery, A. J., & Masoura, E. (2014). Job burnout and cognitive functioning: A systematic review. Work & Stress, 28(2), 107–123.

• Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry, 15(2), 103–111.

• Pruessner, J. C., Hellhammer, D. H., & Kirschbaum, C. (1999). Burnout, perceived stress, and cortisol responses to awakening. Psychosomatic Medicine, 61(2), 197–204.

• Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: A meta-analytic study of 30 years of inquiry. Psychological Bulletin, 130(4), 601–630.

Disclaimer: The information provided in this article is for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional before starting any new supplement, herb, or lifestyle change, especially if you have existing health conditions or are taking medications.