How do you survive a burnout
1st year analyst here, and I feel like I’m burning out way faster than I expected. My motivation is gone — I procrastinate over things I could finish instantly, and I’ve even been called out for being slow. I know I need to do better, but mentally I feel like I’m stuck in molasses.
Lack of sleep is making everything worse. I know I’d work better if I rested, but I can’t seem to break the cycle.
I don’t want to quit because the job market is brutal and I’m scared of having a gap on my resume. But staying feels miserable too, and I don’t know how to pull myself out of it.
If anyone has been here before — how did you get through it? How do you keep pushing when your mind and body feel done?
Been in your shoes before. Burnout was a result of effectively only working every single weekday (and most weekends) for a year straight. I had essentially no life outside of work. Didn’t go to the gym, didn’t go out on weekends with my friends, etc.
I started prioritizing my mental and physical health outside of work. Hit the gym almost every day, slept right, etc. once I took care of that and got my life outside of work back in shape athe burnout I thought was from work completely disappeared
Burnout is a tough beast, but based on the most helpful WSO content, here’s how you can tackle it and regain control:
1. Prioritize Rest and Recovery
2. Take Small Breaks
3. Reassess Your Workflow
4. Communicate Strategically
5. Find Small Wins
6. Remember the Temporary Nature of the Job
7. Take a Personal Day if Needed
8. Reconnect with Your “Why”
9. Build a Support System
10. Consider Long-Term Adjustments
Burnout is brutal, but it’s survivable. Take it one day at a time, focus on small improvements, and don’t hesitate to ask for help when needed. You’ve got this!
Sources: Analyst Burn Out Tips (Surviving COVID, WFH, and The Sweatiest of Shops), Please Help Me. IBD Analyst Burnt Out 3 Months In., Please Help Me. IBD Analyst Burnt Out 3 Months In., Burnt out second year analyst wondering what to do
Thank you! Will def try but already struggling with all the deliverables when I’m not spending time to go to gym etc
still working through this exact issue (5+ YOE in banking), i think the simple solutions are taking time off (as possible understand it's harder to as a junior), manually blocking off some time for gym / health / just a break, better diet, less doom scrolling, etc. again much easier said than done and there's tremendous pressure some times but the more personal boundaries you can set (the world won't end if you block off 30 min on your cal to go on a walk) the more people will respect those.
Get new tires
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