Burnout syndrome looms for driven Gen Z

The woman from northern Vinh Phuc province has been working as a marketing coordinator at a major company in Hanoi for over a year. Since her school days she has aspired to be the best, and is known for being the first to arrive at work, achieving deadlines in record time and earning high praise after willingly taking on extra responsibilities to assist colleagues. "I believe that while I am still young I need to learn, strive and prove myself to lay a strong foundation for my career," she says.

In mid-2024 her workload increased and projects grew more complex, and the pressure steadily mounted and began to take a toll. Often she worked until 2 a.m. to meet demanding client requests while old and new projects overlapped, creating an unrelenting cycle. Exhaustion left her sleepless at night and unable to focus at work during the day, and without any motivation to continue.

"I cannot recall how many times I cried before I could begin working," she says. "Whether awake or asleep, I constantly worried about my boss asking for progress updates. A sense of failure haunted me."

The stress began to spill over into her personal life. Once, when her boyfriend was five minutes late, she snapped at him. "You have been unreasonably irritable lately," he told her. The coin fell in place that moment and she realize something was wrong. She went to the Institute of Mental Health at the capital’s Bach Mai Hospital, where she was diagnosed with burnout — a condition increasingly prevalent among young people, particularly Gen Z.

A young individual receiving mental health treatment for work-related stress at the Institute of Mental Health, Bach Mai Hospital in Hanoi, November 2024. Photo by VnExpress/Phan Duong

The World Health Organization defines burnout as a syndrome caused by chronic workplace stress that has not been successfully managed. Symptoms include reluctance to work upon waking, difficulty initiating tasks at the office, irritability, feelings of incompetence or worthlessness, and disruptions to appetite and sleep. While burnout is not classified as a medical condition, its inclusion in WHO's International Classification of Diseases underscores the need for medical or professional assistance in severe cases.

A global study by HR consultancy UKG in October 2024 found 83% of frontline Gen Z employees suffering burnout. A survey by job platform Indeed found Millennials and Gen Z workers having the highest rates of burnout of 59% and 58%.

Dr. Vu Son Tung, a psychiatrist at the Institute of Mental Health says the hospital receives around 8,000 patients a month with mental health disorders, 30% of them aged 18–35. A significant proportion involves burnout, he says. Gen Z faces a broader range of stressors than previous generations, he reveals. Born in the information age, they contend not only with immediate surroundings but also with global pressures. For instance, bullying, once confined to school grounds, is now pervasive online, where a single image or message can trigger cyberbullying.

These experiences create added pressure when they enter the workplace. Gen Z also grew up amid heightened expectations of achievement while starting careers during tumultuous times marked by pandemic disruptions, layoffs, recruitment freezes, and the looming threat of AI replacing jobs. Disparities between rising living costs and starting salaries compound their struggles.

Graduating and starting with a salary of VND7 million (US$275), 24-year-old public relations specialist Thu Huyen worked tirelessly to increase her income to VND10 million. But this modest amount was insufficient to support her parents, fund her siblings' education and save for her wedding.

She took on additional jobs during nights and weekends, and the grueling 16-hour workdays caused her sleep deprivation. Often, despite extreme exhaustion, she could not fall asleep. She says: "Each morning I would wake up nauseous. My only thought would be quitting, but my rational mind would not let me."

In early October, after prolonged stress and a breakup with her boyfriend, her motivation collapsed. She repeatedly failed to meet KPI targets and was let go when her contract ended. "The shock suffocated me. I wanted to explode and even thought about ending my life."

Although there was no financial strain, The Vinh, 27, also fell victim to burnout. A consistently outstanding employee for several years, he found his position threatened this year due to challenging business conditions. "My body felt like it was shutting down," he says. "I was constantly fatigued and sore all over. Often I could not sleep well; at work, I felt like a zombie on some days."

More than 100 young individuals gathered in Hanoi at the end of November 2024 for the "A Peaceful Day" event, where they shared personal stories and sought relief from the stress linked to mental health challenges. Photo by VnExpress/Phan Duong

Dr. Le Nguyen Phuong, a psychologist with over 30 years of experience in Vietnam and the U.S., explains that burnout often stems from overly high self-expectations. Many young people aim for early success without fully considering their physical and mental limitations, he says. Sometimes misunderstanding superiors’ expectations also leads to self-imposed pressures, he says. "Humans are not carbon. Pressure does not necessarily turn us into diamonds; it can shatter us."

He calls for recognizing warning signs early to avoid reaching a point where medical intervention becomes necessary. Adjusting one’s mindset is the first step to recovery followed by changes in behavior, and balancing work, family and personal life is crucial, he explains. "Never underestimate the importance of personal time free from responsibilities and distractions. Like machines, humans also need breaks to recharge. Even five or 10 minutes of rest can suffice for the body and mind."

He also recommends practicing emotional regulation through yoga, meditation and even simple activities like taking a warm bath. Techniques such as focused meditation, where one concentrates on a single sound, light or point, can also help, he says. Like an Indian guru, he says observing one’s inner changes without becoming attached to them allows for detachment and peace. "The presence of genuinely peaceful individuals can also offer a calming effect."

Huyen is currently undergoing treatment at the hospital, focusing on recovery without worrying about her uncertain future. After outpatient treatment and a period of rest, Vinh has regained his balance. The experience of requiring psychiatric treatment due to work pressure served as a wake-up call. "For years I chased ambition at the expense of my health. Now that I have paid the price, I realize it was not worth it."

After 20 days of mild psychiatric medication, rest and exercise, An has rediscovered her passion for work. But she continues to draw inspiration from stories of those who endured hardship in their 20s and 30s to achieve stability and success later in life. "Burnout is inevitable in today’s workplace, but I have learned how to manage it instead of letting it control me."