Preventing Mental Burnout: Simple Tips for Balancing Work and Life

Mental health services in Dar es Salaam are limited, and you are the generation (Gen Z/ Millennial) that is facing significant challenges related to anxiety, depression, and burnout due to economic pressures and societal expectations. You are not operating in an isolated, siloed bubble. The pressures you are facing to succeed while grappling with limited job opportunities and high unemployment rates are actual and require a level of balance that grants you the wisdom to sidestep the stigma surrounding mental health support and seek professional help.

The world has changed drastically in the last 50 years, and you are part of the narrative. No longer can you live in a lethargic state of hurried motion. Hurried motion is when you are going nowhere fast. Movement is not always about busyness and taking on 30 tasks to feel productive. Our energy, effort, and productive prowess are sometimes necessary (Early Adulthood Stage 18-29). While working hard and circumventing impoverished beginnings is noble, it is also great to make room for contemplation, silence, solitude, and reflection.

Global Factors Affecting Young Adults

Burnout is a global issue among Gen Z and millennials, exacerbated by the "always-on" work culture and economic uncertainties. The COVID-19 pandemic has intensified this, making it harder for you to find a sense of stability in your career, spirituality, family structure, social relationships, and personal ambitions. In hindsight, the lines have blurred when it comes to finding common ground and what it means to live in harmony with the universe.

When you turn on the television, your cell phones, and social media apps, you, along with the hundreds of millennials and GEN Zers around the world, are getting the same lessons on what is affecting the movement and migration of young adults. Think about what is affecting your life at this moment in time and compare it to what is affecting young adults all over the world.

Currently, Economic Instability and Job Market Challenges, Climate Change and Environmental Issues, Mental Health and Well-being, Technological Changes and Digital Divide, and Political Instability and migration are at the forefront of your challenges. The question then becomes how I cajole myself to take in what is going on around me and separate what should be in my life. At this stage in the game, you are becoming solely responsible for what is taking place in your life.     

Remember that Global economic uncertainty, exacerbated by events like the COVID-19 pandemic, inflation, and geopolitical tensions, has made it difficult for individuals like yourself to secure stable, well-paying jobs. Youth unemployment remains high in many regions, especially in developing countries. The rise of automation and artificial intelligence is also transforming job markets, making specific skills obsolete and increasing demand for others, thus pushing young adults to reskill continuously.

Graduating High School and Higher Education only to struggle later in life is not the path anyone wants or needs. The consensus is that education is the key to a more extraordinary life, and while I agree wholeheartedly, it is much more than the books themselves. It is all about creating a sustainable balance in life and living at the level you find yourself in this moment. You do not need to take on get-rich, quick shortcuts or diabolical chess plays that give you a get-out-of-jail-free card (Monopoly).

Burnout is Real

Data suggests that over 87% of Gen Z men and 77% of millennials globally have reported symptoms of burnout. It is good that millennials and Gen Z patrons are speaking up about burnout. Voicing concerns about how technology is transforming work is an excellent start toward preventing burnout. The Agricultural farm labor hand industrial model is obsolete. If you live in an area where those contexts are still the norm, you might need to reconsider your living arrangements.  Contrary to popular belief, we are not lazy. Given AI's strong arm, that technology has transformed a 30–40-year career progression track into an 8-year dividend pro arm.  

So, what should you do in order to prevent burnout? Here is what I did that aided in me avoiding burnout.

I Set Boundaries: Make sure to create clear distinctions between work and personal time, which is critical in avoiding burnout. Many young men in Tanzania, especially those involved in informal or freelance work, may lack these boundaries. Love yourself to the point that you don’t always have to be talking with someone, on the phone constantly, watching social media all the time, or hanging out in crowds. Boundaries help you to become a space of more in the world.

I Utilized Mindfulness and Physical Activity: I can’t stress the benefits of regular physical activity in mitigating mental burnout. “Walk everyday”. Given there are 24 hours in a day, find the time and take one of those hours to be alone. Give yourself the gift of spiritual restoration, instant gratification and uncommon favor.

I Built Financial Stability Strategies: Economic hardship is a significant source of stress. What I did to mitigate this was to become a minimalist. I worked and saved my money, invested n Higher Education, and never followed the ways of the world. I am a tither, investor and supporter of local charities by way of 3 sponsored children. Stability in my eyes is all about what you are willing to contribute to make a difference in the world. Here is the breakdown: Support Yourself, Support your family and then support the wider community.

In conclusion, the global landscape you face today is unprecedented, and the challenges are undeniably complex. As a generation, you are shouldering immense pressures—be it economic instability, climate change, or the mental toll of living in a hyper-connected digital age. Yet, recognizing these hurdles is the first step toward empowering yourself. Mental health is no longer a conversation to shy away from, but rather a key aspect of navigating this transformative period in your life.

The world demands adaptability, but balance is equally crucial. By setting boundaries, embracing mindfulness, and making intentional financial decisions, you can safeguard against burnout and foster a life grounded in both personal growth and collective responsibility. Remember, while external pressures may feel overwhelming, the real power lies in how you choose to respond and create sustainable harmony in your journey.

Feeling overwhelmed by the demands of work and life? You don't have to navigate this journey alone. Start your path to better balance and mental wellness today! Subscribe to our newsletter for weekly tips, practical advice, and insights on how to prevent mental burnout. Take the first step in reclaiming your time, energy, and peace of mind—because your mental well-being is worth it.

Subscribe and stay ahead in your wellness journey! Let’s create a balanced, healthier you together.