Exhausted and 20s

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I am in my early twenties.

This is supposed to be the most exciting time of my life — full of energy, freedom, and endless possibilities. But instead, most days, I feel tired. Not the kind of tired that sleep can fix, but a deep emotional exhaustion that sits in my chest and follows me like a shadow.

If that line feels familiar, you’re not alone. Across the world, millions of young people — especially Millennials and Gen Z — are silently suffering from emotional burnout. They’re not necessarily working 60-hour jobs or raising families yet. Many are students, early-career professionals, or freelancers. But somehow, they feel like they’ve already run out of fuel before life has even started.

So, what’s going on? Why are so many young adults emotionally drained at such a young age?



What Is Emotional Burnout?

Emotional burnout is more n just being tired after a long day. It’s a deep, ongoing state of mental and emotional exhaustion. You feel like you have nothing left to give. Your motivation disappears. Even small tasks feel overwhelming. According to the American Psychological Association, burnout is a “syndrome resulting from chronic workplace stress that has not been successfully managed.” But in our generation, burnout doesn’t just come from work. It can come from school, family pressure, financial stress, constant comparison, and even social media.



Burnout Has Moved In — And It’s Staying

Let’s take a look at one of my acquaintances, Ali — he’s in his 20s and recently graduate and is working a full-time job while trying to build a small business on the side. “I’m constantly in survival mode,” he says. “There’s no break. Even when I’m resting, I feel guilty for not being productive.” He doesn’t hate his life — but he feels emotionally flat, like he’s just existing.

And Ali is not alone.

A 2022 Deloitte Global survey of Gen Z and Millennials found that 46% of Gen Zs and 45% of Millennials reported feeling burned out due to the intensity of their workloads. Another report from the McKinsey Health Institute in 2023 showed that young adults under 30 are among the most emotionally distressed age groups worldwide.

This is the hidden epidemic. It doesn’t look like illness. It looks like your friend canceling plans for the third time. It looks like someone staring at their screen, not replying to messages. It looks like someone scrolling endlessly at 2 a.m., feeling stuck and numb.



Why Are We So Burned Out?

1. The Pressure to “Make It” Early

Social media has made success look instant. We see 23-year-olds buying houses, launching businesses, or becoming influencers. It creates an invisible pressure: “If I’m not successful by 25, I’ve failed.” This unrealistic timeline leads to constant comparison and self-doubt — two perfect ingredients for burnout.

2. Hustle Culture and Productivity Guilt

Our generation has been raised on the idea that rest equals laziness. We’re told to hustle, grind, and “keep pushing.” Even when we want to slow down, we feel guilty — like we’re falling behind. But our brains and bodies can only take so much pressure before they crash.

3. Digital Overload and No Real Breaks

Even when we stop working, we don’t rest. We scroll through Instagram, check emails, reply to DMs, and watch videos. There’s no off-switch. We’re always “on.” Studies show that constant exposure to screens and information increases anxiety, reduces focus, and prevents true mental recovery.

4. Financial and Social Insecurity

For many young people, basic survival is a struggle. Student debt, high rent, low-paying jobs, family responsibilities — it’s overwhelming. It’s hard to focus on dreams when you’re worried about how to pay bills. According to Pew Research, over 60% of young adults say they feel “financially behind” compared to where they thought they’d be.



What Burnout Feels Like

You may be experiencing burnout if you:

Feel mentally and emotionally drained every day

Struggle to find motivation even for things you used to enjoy

Are constantly tired, even after sleep

Feel hopeless, numb, or like you’re stuck in a cycle

Have trouble focusing or making decisions

Avoid people, tasks, or responsibilities due to overwhelm

Burnout doesn’t always look dramatic. Often, it’s quiet. It hides behind “I’m fine” and “just tired.”



So, What Can We Do?

1. Acknowledge It

Admitting you’re burned out isn’t a weakness — it’s a strength. It’s the first step to healing.

2. Redefine Success

Life isn’t a race. Success doesn’t have a deadline. Everyone’s timeline is different — and that’s okay.

3. Create Boundaries

Say no to things that drain you. Turn off work notifications after hours. Protect your peace.

4. Take Real Breaks

Rest doesn’t mean being lazy. It means giving your mind a chance to breathe. Walk in nature. Journal. Do something without a goal.

5. Talk About It

Speak to someone you trust — a friend, therapist, or counselor. Burnout grows in silence. Talking can lighten the load.



Final Thoughts

Being exhausted at your 20s doesn’t mean you’re broken. It means you’re human — living in a fast, noisy, and high-pressure world. Emotional burnout isn’t weakness. It’s a message from your mind and body that you need care, not more pressure.

Let’s stop pretending we’re okay when we’re not. Let’s stop glorifying overwork. Let’s create a culture where rest, boundaries, and balance are respected.

Because burnout shouldn’t be the badge of adulthood — and exhaustion shouldn’t be the story of our 20s.