Your 20s are supposed to feel exciting. People tell you it’s the time to explore, experiment, build your identity and chase your dreams. But for many young adults today, the 20s feel less like a beginning and more like an ongoing race with no finish line.
Burnout: a word once used only for overworked professionals, now has quietly settled into the daily lives of students, interns, new employees, freelancers and anyone trying to “figure life out” their lives.
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The World Health Organisation recognised burnout as an occupational phenomenon caused by chronic stress that has not been managed well in 2019. But for most people in their 20s, burnout goes beyond work. It shows up in constant tiredness, emotional exhaustion, overthinking, scrolling endlessly even when you want to stop, comparing your life to others, and feeling guilty for not doing enough.
Here are the 5 rituals you can practice
Practice slow, deep breathing
Try diaphragmatic breathing for 5 minutes a day. Studies show it can reduce stress and lower cortisol levels.
Name your emotions
Take a moment to pause and identify what you’re feeling. This mindfulness exercise helps you understand and manage emotional exhaustion.
Write down three positive things every day
Each evening, note 3 good things that happened. Focusing on small wins boosts positivity and counteracts burnout.
Stay active with moderate exercise
Activities like walking, yoga, or light cycling help reduce burnout by improving mood and energy.
Reach out and talk to someone
Share how you feel with a friend or family member. Talking helps you process stress and feel less isolated.
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Burnout in your 20s doesn’t come from one huge pressure — it comes from dozens of small ones. You want to make your family proud. You want to earn well. You want to look stable. You want to be “ahead.” You want to live up to every expectation thrown at you. And social media adds another invisible pressure: everyone else looks like they’re doing better, faster.
Your 20s are not meant to be perfect. They are meant to be lived — at your own pace.
