Why Burnout Happens: The Systemic Pressures Behind the Squeeze
Photo by Meruyert Gonullu
Burnout doesn’t just happen because you’re "doing too much" or "not managing your time well."
It’s not just about personal habits or individual shortcomings.
Much of burnout can be traced back to the systemic pressures and cultural expectations that weigh heavily on us. These forces—whether from society, family dynamics, or the workplace—often create an environment where burnout feels inevitable.
In today’s world, we’re constantly navigating external pressures that impact how we feel, how much we give, and how much we have left to give.
Christine Sinsky, MD, vice president of professional satisfaction at the American Medical Association, says the best response to burnout “is to focus on fixing the workplace rather than focusing on fixing the worker. … Burnout is primarily related to the environment, such as when there is a mismatch between the workload and the resources needed to do the work in a meaningful way.”
While many of the factors might be out of our control, there are some ways we can reclaim our energy, happiness, and joy. Let’s take a closer look at why burnout happens and how we can address the systemic forces around us that contribute to it.
Unrealistic Pressures from Society and Culture
Society often places a premium on achievement, productivity, and success. These pressures are everywhere—social media, work environments, even casual conversations at family gatherings. We’re taught to always do more, be more, and show more. There’s this unspoken belief that “rest” is a luxury, that we should always be working, creating, or achieving something.
These cultural expectations lead to:
Perfectionism: We feel the need to do everything perfectly, whether it’s our work, our creative projects, or even how we present ourselves in public.
Overwork: With the rise of remote work and "always-on" cultures, it’s become harder to separate work time from personal time. Burnout is often just a result of pushing too hard for too long without enough breaks.
Comparison: We scroll through social media, seeing others seemingly thriving, which can make us feel like we’re falling behind and need to “catch up.”
These pressures can feel suffocating, but remember: you are not alone in feeling this. Society’s unrealistic expectations are contributing factors, but they are not your fault.
Family and Workplace Dynamics
Sometimes, burnout is exacerbated by the expectations or demands placed on us by family or the workplace. Whether it’s the invisible load of caregiving, managing multiple roles, or navigating toxic work environments, these factors can have a huge impact on our energy and mental well-being.
Some common dynamics include:
Caregiver burnout: Taking care of children, aging parents, or other family members can stretch you thin. The expectations to always be “on” for others can make it hard to focus on your own needs.
Workplace demands: Overloaded schedules, unrealistic deadlines, and feeling like your work is never good enough can contribute to feeling overwhelmed. The lack of support or recognition at work can also make burnout worse.
Personal sacrifices: Feeling like you’re always giving, but rarely receiving support or validation, can lead to resentment and exhaustion.
Many people feel the pressure of pleasing others—whether that’s at home or at work—and this constant balancing act can eventually lead to burnout. It’s exhausting to try to meet others’ expectations at the cost of your own well-being.
When External Factors Are Beyond Our Control
Sometimes, there are situations that are completely out of our control: a global crisis, an unexpected personal loss, or a major life change that throws everything into disarray. During these times, it’s easy to feel like burnout is just a natural consequence of the circumstances. While you can’t always change external events, you can change how you respond to them.
Here’s how you can start:
Acknowledging your limits: Give yourself permission to acknowledge when you’re stretched too thin. You don’t have to “do it all” all the time.
Seeking support: Don’t hesitate to reach out to professionals—doctors, therapists, or trusted friends—who can help you navigate these challenging moments.
Speaking up: Workplace and relationship issues can sometimes be challenging to navigate. Sharing your concerns with your manager, friend, or family member can sometimes help. Even if things don’t change, at least you were true to your values and brought up the issue.
Accepting what you can’t control: Letting go of what you can’t change is often the first step toward reclaiming your energy.
Taking Back Control: Pursuing Happiness, Energy, and Joy
While some of the pressures we face are systemic and beyond our control, we do have the power to create change in the areas that we can control. And here’s the exciting part: It starts with getting creative. When you start to explore what you can adjust or shift, you can reclaim a sense of balance and peace.
Here’s how to get started:
Set boundaries: One of the most powerful tools in combating burnout is setting boundaries—whether at work, at home, or in social situations. This helps you protect your time and energy.
Simplify your goals: Rather than trying to tackle everything at once, break down your goals into manageable, bite-sized pieces. Focus on one thing at a time.
Cultivate joy: Make time for the activities and hobbies that bring you happiness—without pressure or expectations attached. Whether it’s creative work, outdoor walks, or spending time with loved ones, find what sparks joy and prioritize it.
Practice self-compassion: Treat yourself with kindness. Understand that it’s okay to take a step back and recharge. You don’t need to be “on” all the time.