Black Burnout Is Different
Black burnout goes beyond workplace exhaustion—it's cultural fatigue, emotional trauma, and the relentless pressure to perform, making rest and systemic change essential for healing. We discuss it here!
Photo Credit: FG Trade
By: Jamila Gomez
Burnout is a buzzword now—plastered across social media, dissected in think pieces, and casually mentioned in Zoom calls like an annoying guest who refuses to leave. Everyone is exhausted. Everyone is overworked. Everyone is running on fumes. But for Black folks, burnout hits different. It’s not just the exhaustion of too many emails, back-to-back meetings, or an ever-growing to-do list. Black burnout is cultural exhaustion. It is the slow erosion of self in a world that demands your labor, your resilience, and your silence while offering little in return.
The Weight of Representation
For many Black professionals, simply existing in predominantly white spaces is a full-time job. We are expected to be excellent—flawless, really—because mediocrity isn’t an option when you’re “the only” or “one of the few.” Black burnout comes from the constant weight of having to represent an entire race in boardrooms, classrooms, and workplaces where our presence is still treated like a diversity initiative instead of a given.
It’s the extra work of translating, softening, and managing how we are perceived. The pressure to be twice as good for half as much is not just a phrase—it’s an inherited survival tactic passed down from ancestors who knew that one mistake could mean losing everything. That kind of vigilance takes a toll. It eats at the psyche, drains the spirit, and leaves no room for rest.
The Trauma of Witnessing
Black burnout is also tied to what we see and cannot unsee. It’s the ceaseless exposure to racial violence—both historical and present-day—without reprieve. It’s the videos that circulate before we have a chance to opt out, the breaking news alerts that remind us that justice remains a moving target, the performative allyship that flares up and fades just as quickly.
Imagine trying to focus on work while mourning yet another life lost to police brutality. Imagine carrying centuries of generational trauma while expected to smile on a Zoom call. Imagine being told to “take care of yourself” in the same breath that your concerns about systemic racism are dismissed. Black burnout is this contradiction in motion—the expectation to function at full capacity while enduring emotional devastation.
The Cost of Resilience
The world loves Black resilience. It loves our ability to endure, to thrive in the face of adversity, to turn pain into poetry, music, and culture. But resilience is often mistaken for an infinite resource, as if we don’t need rest, care, or protection. The truth is, we are exhausted from being resilient.
Resilience, in the way it is expected of us, is not empowerment—it is extraction. It is the expectation that we will keep pushing forward no matter what, that we will keep showing up, keep leading, keep teaching, keep explaining, keep forgiving, keep doing the work. But what happens when we can’t? What happens when we won’t?
Reclaiming Rest as Resistance
Rest is a radical act for Black people. To rest is to reject the grind culture that was never meant to serve us. To rest is to refuse the idea that we must earn our humanity through endless labor. To rest is to reclaim time, joy, and self-worth from a world that tries to steal them.
Black burnout will not be solved by yoga, deep breathing, or self-care Sundays alone—though those things help. It requires systemic change. It requires workplaces that truly invest in Black employees, not just during Black History Month, but in the policies and culture that shape their daily experiences. It requires a world where Black life is valued, protected, and allowed to flourish beyond survival.
Until then, we must prioritize our own well-being, not as an afterthought but as a necessity. We must give ourselves permission to rest, to disengage, to demand more, and to say no. Because Black burnout is different. And so is the way we must heal from it.
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5 Signs of Burnout and How to Fix It
Recognizing early signs of stress, such as chronic tiredness and reduced productivity, will help you prevent physical and emotional exhaustion. We discuss it here!
Photo Credit: LaylaBird via iStockPhoto.com
By: Jamila Gomez
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. While it can happen to anyone, it’s especially common in high-pressure environments, whether that’s work, caregiving, or even school. Recognizing the signs of burnout early is crucial because it can affect not just your job performance, but your overall well-being. Below are five signs of burnout and strategies to fix it.
1. Chronic Fatigue and Lack of Energy
One of the earliest and most noticeable signs of burnout is ongoing fatigue. Unlike regular tiredness, this exhaustion persists even after a full night’s sleep. You may feel physically drained, emotionally depleted, and unable to find the energy to engage in activities you once enjoyed.
Fix It: Prioritize Rest and Sleep
To combat chronic fatigue, it’s essential to prioritize rest. This may mean taking breaks during the day, practicing better sleep hygiene, or even taking a few days off to recharge. Incorporating mindfulness practices such as meditation, deep breathing, or yoga can also help calm your mind and body, restoring your energy levels over time.
2. Reduced Performance and Productivity
When you’re burnt out, your ability to focus and perform at your best diminishes. Tasks that once seemed simple may now feel overwhelming or impossible. You might find yourself procrastinating more, missing deadlines, or making frequent mistakes.
Fix It: Set Boundaries and Delegate Tasks
Setting clear boundaries between work and personal time is essential. Identify tasks that can be delegated or streamlined and learn to say no when your plate is full. Break larger projects into smaller, more manageable tasks to avoid feeling overwhelmed. A well-structured to-do list can also help maintain a sense of accomplishment as you complete each step.
3. Emotional Detachment and Cynicism
Burnout can lead to emotional numbness or detachment. You may feel disinterested in work or even in social interactions with family and friends. Cynicism often accompanies this emotional exhaustion, making you feel disconnected and pessimistic about your circumstances.
Fix It: Reconnect with Your Purpose
To counter emotional detachment, it’s important to reconnect with what matters to you. Reflect on what initially motivated you in your role or activities and seek out aspects that bring you joy. Consider volunteering, hobbies, or social activities that align with your values. Talking to a therapist or counselor can also help you navigate these emotions and regain a sense of purpose.
4. Physical Symptoms
Burnout doesn’t just affect your mind; it can manifest physically, too. You might experience frequent headaches, stomach issues, muscle tension, or sleep problems. These physical symptoms are often your body’s way of signaling that something is off.
Fix It: Practice Self-Care
Self-care is crucial in preventing and recovering from burnout. Regular exercise, a balanced diet, and sufficient hydration can improve your physical health, while relaxation techniques like massages, deep breathing, or spending time in nature can ease physical tension. Listen to your body’s signals, and don’t ignore persistent symptoms — consulting a doctor may be necessary.
5. Feelings of Hopelessness and Loss of Motivation
A sense of hopelessness is another hallmark of burnout. You may feel trapped or stuck, unable to see a way forward. This often leads to a loss of motivation, making it difficult to muster the enthusiasm needed to tackle everyday tasks.
Fix It: Set Realistic Goals and Seek Support
Setting small, achievable goals can help rebuild your sense of accomplishment and motivation. Instead of focusing on long-term outcomes, break down your responsibilities into bite-sized steps. In addition, seeking support from colleagues, friends, or a professional counselor can help you gain perspective and find practical solutions. Sometimes, simply sharing your frustrations can alleviate some of the weight you’re carrying.
Take Action Early
Burnout can have serious consequences if left unaddressed, but recognizing the signs early and taking proactive steps can help you regain balance. Rest, self-care, and seeking support are essential tools in managing burnout. If these symptoms persist despite your efforts, consider consulting a healthcare professional to explore deeper issues and more specialized interventions. The key is to not ignore the warning signs — taking care of yourself is the first step to overcoming burnout.