A guide for young adults to understand and overcome burnout.
As a group of Calgary psychologists with an experienced therapy practice, we’ve seen a significant rise in symptoms of burnout over the past decade. Once thought to primarily affect middle-aged workaholics, burnout is now more common across the general population—and it’s showing up earlier than ever.
Young adults have a lot on their plates: navigating the complexities of life in their late teens and early twenties, choosing a career path, managing romantic relationships, facing financial stress while striving for independence, living in an always-on culture, and constantly comparing themselves through social media. With these growing pressures, many young adults are finding themselves facing an increasingly common challenge: burnout.
How is burnout different than stress?
So, what is burnout, anyways?
Burnout is a condition that arises in both the brain and body after prolonged exposure to chronic stress. It typically includes:
- Physical and emotional exhaustion
- Cynicism and detachment
- Feelings of ineffectiveness and lack of accomplishment
Not-So-Fun Fact:
Signs that you may be experiencing burnout as a young adult:
- Chronic fatigue and decreased performance at school or work
- Disengagement from social activities and responsibilities
- Mood changes, such as increased irritability or feeling defeated
- Difficulty concentrating
- Physical symptoms like headaches or gastrointestinal issues
Strategies to prevent and overcome burnout:
1. Set Boundaries
Learn to say no to non-essential commitments. Set clear work or study hours, and make time for relaxation and hobbies.
2. Practice Mindfulness
Engage in mindfulness activities like meditation, deep breathing, or journaling to help manage stress and stay grounded.
3. Prioritize Self-Care
Get 7–9 hours of sleep, eat balanced meals, and stay physically active. Even a short 20-minute walk can improve your mood and reduce stress.
4. Disconnect Regularly
Take intentional breaks from screens and social media. Create “oasis moments” in your day to recharge.
5. Cultivate Interests Outside of Work/School
Make time for activities that bring you joy and fulfillment. These hobbies provide valuable balance and perspective.
6. Seek Support
Burnout is a common and valid experience—especially for young adults navigating today’s fast-paced world. Recognizing the signs early and taking proactive steps can help protect your mental health and build resilience. Reach out to a trusted psychologist or therapist to support you on your journey to wellness.
Remember: taking care of your mental health is just as important as your physical health. And HELP is not a bad four-letter word! The team of specialized and compassionate therapists at Belix Psychology is here to support you.
Sheri Boyd
Provisional Registered Psychologist
