This Is Why You Are Burnt Out

We all know what it feels like to be tired—maybe after a long day at work, studying late into the night, or managing endless responsibilities. But burnout? That’s something entirely different. To be burnt out means to be physically, mentally, and emotionally drained to the point where you feel like you have nothing left to give. Unlike ordinary tiredness, which goes away after a good night’s sleep or a weekend of rest, burnout lingers. It seeps into your work, your relationships, and even your sense of self.

According to the World Health Organization (WHO), burnout is an occupational phenomenon defined by three key markers:

• Exhaustion – constant feelings of depletion.
• Detachment – increased mental distance from your job, or growing cynicism toward it.
• Reduced efficacy – a decline in professional effectiveness and productivity.

Think of tiredness as a drained battery that recharges overnight. Burnout, however, is when the battery itself is damaged—it doesn’t hold charge the way it used to. It can last weeks, months, or even years if ignored.

And here’s the kicker: burnout isn’t only about working long hours. Many people assume it’s the result of simply doing too much, but in reality, it can stem from everyday experiences and deeper issues in your life.

So why do so many of us find ourselves in this state of exhaustion and disconnection? Let’s break it down.

5 Reasons why you are burnt out

1. The Commute Trap: “Journey Diaries”

One surprising yet powerful contributor to burnout is the daily commute.

Research by the University of Montreal in 2015 revealed that commutes longer than 20 minutes already start increasing stress levels. Once that trip stretches beyond 35 minutes, workers often report higher negativity toward their jobs. Sitting in traffic, crammed in a bus, or spending hours on a train doesn’t just waste time—it chips away at your mental well-being.

For many living in cities or developing countries, long commutes are the norm. You begin your day drained before even reaching the office, and by the time you return home, there’s little energy left for family, hobbies, or rest. It’s no wonder burnout follows.

What you can do: If possible, consider moving closer to your workplace or negotiating remote or hybrid work arrangements (many companies became open to this after COVID-19). If relocation isn’t realistic, use commute time for something restorative—like audiobooks, mindfulness apps, or calming music—so it feels less like wasted time.

2. No Room for Play: The Hobby Deficit

When was the last time you did something just for fun—not for money, not for productivity, not for someone else, but for you?

In our achievement-driven world, hobbies often get labeled as “unnecessary.” But that couldn’t be further from the truth. Hobbies are a lifeline against burnout. They disconnect you from daily stressors, give your brain a break, and bring genuine joy.

Whether it’s painting, gardening, baking, playing video games, or even joining a weekend sports club, hobbies are linked to lower blood pressure, improved cortisol levels, and a stronger sense of well-being. Studies show that people who regularly engage in leisure activities report better physical health and resilience to stress.

What you can do: Schedule hobbies the way you schedule meetings. Start small—30 minutes a week dedicated to something enjoyable. Treat it as essential self-care, because it is.

3. Past Trauma, Present Struggles

Burnout isn’t always about your present workload. Sometimes, it’s rooted in your past.

Adverse childhood experiences—such as abuse, neglect, or growing up in unstable environments—can shape how we cope with stress as adults. If you’ve faced trauma, you may find it harder to regulate emotions, set boundaries, or manage pressure, making you more vulnerable to burnout.

This doesn’t mean burnout is inevitable for those with difficult pasts, but it highlights the importance of self-awareness and healing. Trauma can magnify stress responses, leaving you depleted faster than others.

What you can do: If you recognize this pattern, consider therapy or counseling. Professional help provides tools to process unresolved trauma and develop healthier coping mechanisms. Healing your past can make your present more sustainable.

4. The Go-Getter Trap: When Ambition Backfires

We often glorify the “hustle culture” mindset: work harder, push limits, never stop striving. While ambition is admirable, an unchecked “go-getter” mentality can quickly spiral into burnout.

Phrases like “Get rich or die trying” or “Sleep when you’re dead” glamorize overwork, but the truth is: constantly raising the bar for yourself creates an impossible cycle. Every achievement feels fleeting because the next milestone immediately calls. Instead of celebrating progress, you feel guilty for resting.

Over time, this self-imposed pressure leads to exhaustion, anxiety, and feelings of inadequacy—even if you’re objectively successful.

What you can do: Redefine success. Ask yourself: What does enough look like? Set achievable goals and allow room for rest. Ambition should fuel you, not drain you.

5. Disempowerment: When You Feel Powerless

Another subtle but powerful driver of burnout is disempowerment. This happens when you feel like you have little control over your life or work—no say in decisions, no autonomy, and limited resources to change your circumstances.

In workplaces, this could look like micromanagement, lack of recognition, or constant shifts in direction without your input. In personal life, it might be feeling stuck in situations where you can’t make meaningful choices.

This sense of powerlessness creates stress, frustration, and hopelessness, all of which feed burnout.

What you can do: Start by identifying where you do have control, even in small ways. Can you influence how you structure your day? Can you build a support network? If the environment truly leaves you powerless, it may be worth exploring new opportunities where your voice matters.

Signs You Might Be Burnt Out

Burnout doesn’t announce itself loudly at first—it creeps in gradually. Here are some red flags to watch for:

• Physical: constant fatigue, insomnia, frequent headaches, or unexplained aches.
• Emotional: feeling defeated, trapped, or unmotivated.
• Behavioral: procrastination, declining performance, withdrawing from social connections, and increased irritability.

If several of these resonate, it’s time to pause and assess where burnout may be stemming from in your life.

Breaking Free from Burnout

The first step to overcoming burnout is recognizing it. Admitting you’re burnt out isn’t weakness—it’s strength. From there, you can take action:

• Build healthier boundaries at work and in relationships.
• Reintroduce joy through hobbies and leisure.
• Prioritize rest without guilt.
• Seek therapy or counseling if trauma or unresolved stress is at play.
• Communicate with employers, partners, or loved ones about your struggles.

Remember: you can love your job and still burn out. Passion doesn’t make you invincible. Giving too much without replenishment—or without appreciation—sets the stage for exhaustion.

Burnout isn’t the end of the road, but a warning sign. By paying attention to its causes and taking proactive steps, you can rebuild your energy, reclaim balance, and rediscover fulfillment in both work and life.