The Age of Burnout: Five Habits That Drain Energy and Increase Chronic Fatigue

We all have days when we feel completely exhausted. Work, responsibilities, and daily demands take us to the limits of our energy. And while it's easy to blame these issues, if feeling extreme fatigue on a daily basis is the norm, we need to pay attention.

Perhaps our behaviors, lifestyle habits, and lack of rest could be the causes of this chronic condition that affects our quality of life.

Dr. Estefanía Belén Mondin, a physician in the Psychiatry Department at Hospital Italiano and a Master's degree specialist in Psychiatry, explained that the causes of burnout can be physical and psychological.

"Both poor nutrition and lack of rest can cause tiredness or exhaustion, but also issues such as stress, worries, or mood swings can cause feelings of fatigue, tiredness, and lack of energy," she noted.

She added: “Likewise, we must not forget that medical/organic conditions can cause anemia, physical weakness, and fatigue, so it is important to keep up-to-date with medical checkups.”

Regarding psychological factors, “stress, anxiety, or depression consequently generate a loss of energy, interest, and enjoyment in activities, generating a feeling of boredom and fatigue,” said the doctor.

She added: “There is a relationship between emotionality and mental exhaustion, since the demands of daily life, the excessive workload of daily tasks at home and at work, affect our well-being and are likely to generate anxiety, concentration problems, altered mood, or even physical illness.”

Many people also feel exhausted because, either due to insufficient or poor sleep, they wake up tired, which impacts not only their mood and productivity but also their health.

Dr. Silvana Malnis, a pulmonologist and physician at the Sleep Laboratory at the German Hospital, explained that excessive daytime sleepiness (EDS) is a symptom defined as difficulty staying awake and alert during the day, during activities that require attention, such as driving, studying, operating cars or machinery, and working. It occurs after a night's rest, which could be classified as 'adequate.'"

Dr. Malnis stated that the most common cause of daytime sleepiness is chronic sleep deprivation, "that is, sleeping less than our physiological system requires. It can be due to poor sleep habits, work shifts, studying, etc.," she noted.

Dr. Malnis explained that the consequences of EDS are seen during the day, when reflexes, attention, discrimination, and decision-making decrease.

She added: “Due to the metabolic disorder associated with EDS, the risk of cardiovascular and psychiatric diseases, obesity, type 2 diabetes, and long-term cognitive impairment increases. It also affects quality of life and social interaction,” she stated.

Regarding treatment, Dr. Malnis recommended “sleep hygiene, improving the quality of food intake, supplements, reducing alcohol and sedatives, and specific treatment for each condition.”

5 habits that consume energy

1. Multitasking. Performing several tasks at the same time requires additional brain effort, which reduces concentration, increases errors, and raises stress levels. This habit affects productivity, leads to greater fatigue, and can affect memory.

Dr. María Teresa Calabrese, an endocrinologist, psychiatrist, and psychoanalyst specializing in psychosomatic illnesses and a member of the Argentine Psychoanalytic Association (APA), previously told I: “Multitasking doesn't exist, since our brain is trained to pay attention to one thing at a time. We can do several tasks at the same time, but not in the same way as if we focus on a single thing. In that case, we aren't 100% focused on the activity.”

On the other hand, focusing on a single activity and taking periodic breaks promotes relaxation and more efficient and sustained mental functioning.

2. Procrastination. It generates mental fatigue by maintaining active worries about pending tasks, which increases stress and exhaustion.

Dr. Lucía Crivelli, head of Adult Neuropsychology at Fleni and a doctor in Psychology with a focus on Applied Cognitive Neuroscience, recommended: “Letting go of the idea of achieving perfection can significantly reduce procrastination, which allows for more efficient task management.”

Another strategy is to break tasks into smaller chunks and assign specific times to start them, even if it's just for a few minutes. Organizing your time and reducing distractions allows you to move forward without feeling overwhelmed.

3. Please others. Constantly prioritizing the needs of others over your own can lead to emotional exhaustion and affect self-esteem. Therefore, according to experts, it's key to set clear limits and act from personal will, not from fear of rejection, to maintain mental balance. It's also important to define work boundaries.

4. Accumulating clutter. It not only affects the physical environment but also overloads the mind. Fostering an organized environment provides our brains with optimal conditions to function efficiently, improve concentration, and promote our overall well-being.

5. Rumination. Repetitively focusing on fear or worry can lock the mind into a cycle that is difficult to break, increasing anxiety and depleting mental resources. Identifying signs of rumination, such as repeating thoughts or anticipating negative scenarios, is key to interrupting this pattern. Mindfulness and therapy can also help.

How to Regain Energy

Dr. Mondin stated that to overcome fatigue, it is vital to establish a healthy routine regarding nutrition and sleep.

“It is important to emphasize that a physical exercise routine is beneficial both physically and mentally. Establishing healthy eating, rest, and exercise habits generates the release of endorphins, whose function in the brain is to induce feelings of pleasure and well-being.”

Finally, she recommended “establishing goals, priorities, and personal projects because they help you feel active and motivated, generating a sense of well-being and energy.”

Other recommendations include:

Engage in physical activity to release tension.

Practice deep breathing and use relaxation techniques.

Get at least 8 hours of sleep.

Plan activities ahead of time, including meals, rest, and recreation.

Eat slowly and calmly at lunch and dinner.

Reduce or eliminate stimulants from your diet, such as stimulants and alcoholic beverages, salt, sugar, excessive caffeine, tobacco, saturated fats, and refined flours.

Digital disconnection. “Using electronic devices before bed is one of the most common practices today and, at the same time, detrimental to sleep, which impacts energy the next day,” said Dr. Malnis.

Therefore, it is important to turn off notifications and silence apps during rest time.