New research has revealed that Gen Z (18–26-year-olds) is officially the most burnt-out generation, with Millennials (27–42-year-olds) following closely behind. But burnout doesn’t discriminate based on age. Anyone who feels stressed, overworked and undervalued is at risk of burnout, from the frazzled Gen Xer (43–58-year-olds) to the retired Baby Boomer (59–77-year-olds).

In 2019, the World Health Organization recognised burnout as an occupational phenomenon, yet a study amongst 2,000 UK adults reveals that burnout is not exclusively work-related. Instead, the in-depth study, which Kalms Herbal Remedies commissioned, discovered that it greatly depends on a person’s life stage, with different generations experiencing various physical and emotional exhaustion stressors.

The Kalms research found that Gen-Z leads the way with social pressures and work responsibilities as the main drivers for their burnout. Millennials struggle the most to keep on top of parenting and household duties. Generation X experiences responsibility burnout often from caring for children and ageing parents simultaneously, and Baby Boomers are most concerned about ageing and independence.

The research also found that women are more at risk of developing burnout than men, with 44% saying that they have experienced burnout in the last 24 months compared to 33% of men.

Jayne Morris, author, BBC contributor, and the UK’s leading burnout coach, said: “Burnout is a subjective and lived experience which affects people in different ways. While it’s typically considered an occupational hazard, emotional, physical, and mental exhaustion can manifest no matter your walk of life. Whether in a high-powered job, looking after young children, or simply having a full social calendar, each of us handles the cumulative effects of prolonged stress in different ways, with some people experiencing burnout as a result.”

Whatever your age, gender, symptoms, or experiences, it’s important to remember that burnout is not a fixed state. By identifying your sources of stress and developing strategies to help manage them, you can reset, re-energise, and overcome burnout.

Jayne Morris has developed burnout-beating advice for each generation:

Gen Z: establish Healthy Work and Social Boundaries

Over one-quarter of 18- to 26-year-olds (28%) say that their social life is the biggest contributor to burnout and half (50%) feel overwhelmed and stressed due to their jobs. These statistics are not surprising, as the younger generation has been brought up with a “hustle culture” mentality. “Work hard, play hard” is a common mantra for this age group, which means that they often don’t know when to say no.

Whether its social or work-related, we all need breaks, so it’s important to take them even when you don’t think you need them, as well as recognise when your cup is full and be bold enough to prioritise your own well-being. We all have our limits; learn when to draw a line for the day that marks when you’ll be done, then stick to it and “leave the party on a high”.

Millennials: set realistic expectations

Almost half (48%) of millennials think that caring for a family is more stressful and tiring than paid work, and 2 in 5 (46%) struggle to carry the mental load of all their responsibilities and obligations. With so many conflicting responsibilities, it can be difficult to prioritise what’s most important, which can often lead to leaving no time for yourself.

To help, try to set realistic expectations on what can reasonably be achieved in the time you have. It can feel impossible to find any time for yourself when you have a never-ending to-do list, so start small, but realistic. Making something happen rather than nothing happen is key when it comes to self-care. Consciously carve out 15-minute pockets to pause. Take a power nap or do something restorative that you love, like a solo walk in nature or reading your favourite book.

Generation X: ask for and accept help

Over half (53%) of Gen Xers pay more attention to the needs of others than their own and nearly a third (29%) manage their symptoms of burnout alone. This generation tends to have high feelings of responsibility, which means putting yourself at the bottom of the priority list. Many find delegation difficult for fear that things won’t be done as well as you do it. However, you can’t do it all, and you certainly can’t do it all alone. Spreading yourself too thin means that the things you used to be capable of can start to slip through the net, which can lead to feelings of failure and inadequacy. It is important to lower the bar on perfectionism, both at work and at home. When we allow good to be good enough, it becomes easier to hand things over to others and to go easier on ourselves. Fewer things get missed and we have more energy and ability to focus on what really matters. Asking for help from those around you can help lessen the load, empower others and begin to build a support system you can rely on.

Baby boomers: prioritise health and well-being

2 in 5 (43%) Baby Boomers worry about ageing or changes in their health and well-being but 4 in 5 (79%) admit to not doing enough exercise. Loneliness is also prevalent in this generational group and our physical and mental health are intrinsically linked. Connecting with other people is a fundamental social need that can get overlooked as we grow older.

Community groups that involve physical movement or group exercise classes at a local gym can be a great way of boosting a sense of belonging while providing motivation and accountability; they can also be great fun. Good health is fundamental to ageing well, and prioritising health, joy, and well-being only gets more important as you get older.

According to Jayne Morris, no matter your generation, it’s important to know how to handle and react to prolonged feelings of stress, including the integration of self-regulation techniques: “Burnout can be a temporary experience, if you pay attention to your body’s signs and symptoms, prioritise self-care and learn how to regulate your system. Sleep is often the first thing that suffers when we are thinking, doing, working, and/or worrying too much. To prevent or recover from burnout, sleep needs to be sufficiently built back in.

Restorative activities that stimulate the body’s relaxation response, like yoga, meditation and breath work exercises, are also great because they can powerfully help to calm our nervous system. If you feel you are stuck in a repeated burnout cycle, then speaking with a professional burnout coach, counsellor, or psychotherapist can help you uncover the most impactful ways to make transformational change. In the short-term, you can also try an adaptogen to help regulate stress and manage burnout. Kalms Rhodiola is made from Rhodiola rosea, a powerful herb that can help your body and brain process stress more effectively. Studies have shown that Rhodiola rosea fights fatigue, enhances our ability to concentrate, and promotes a positive mood.

Kalms Rhodiola contains Rhodiola rosea and is available to buy from Boots and Superdrug, as well as supermarkets and pharmacies nationwide. You can also purchase the product online or at Amazon.