What Is Burnout?
Burnout is not just about feeling “tired.” It is a chronic psychological state caused by prolonged exposure to stress and emotional fatigue. Unlike depression, burnout is specifically linked to role-related exhaustion, most commonly from caregiving, academic pressure, or overwork. In Kathmandu’s fast-paced urban culture, where long hours and “hustle” are often glorified, burnout is a growing concern that’s underdiagnosed and undertreated. Burnout can affect anyone, not just office workers:
- Students pushing through exam seasons
- Homemakers balancing unpaid labor and emotional responsibilities
- Entrepreneurs facing uncertainty and isolation
- Healthcare providers under constant emotional load
In Nepal, where “adjusting” (milera basnu) is often seen as a virtue, many people suffer in silence. Our culture tends to glorify “suffering without complaining.” Phrases like:
“Tyo ta sab ko jindagi ho” (That’s just life)
“Chhutti liye pachhi kam kasaari chalcha?” (How will work run if I take leave?)
…create pressure to ignore burnout and keep pushing. But chronic neglect can lead to serious health issues, including depression, hypertension, or even cardiac problems.
- Constant mental and physical fatigue
- Feelings of low mood, emptiness, detachment, or apathy
- Irritability with coworkers or family members
- Reduced motivation and declining work or academic performance
- Sleep problems, digestive issues, or frequent colds
- A sense of “what’s the point?” even in activities that once brought joy
- These symptoms often go unaddressed until there’s a major breakdown
Ramesh, a mid-level manager at a finance company in Kathmandu, used to work 12-hour shifts. He hadn’t taken a proper break in two years. By the time he visited my clinic, he was experiencing insomnia, easy fatigability, and extreme irritability. He was reluctant to take time off, fearing he’d appear “weak” or “irresponsible.” With counseling and a planned medical leave, he recovered over 3 months. Now, he’s working with a healthier routine, and he advocates mandatory “mental reset days” for his junior staffs in every HR meeting.
Management & Recovery: A Holistic Plan
1. Psychiatric Interventions
- CBT (Cognitive Behavioral Therapy)
- Mindfulness training
- Medication, if comorbid depression/anxiety exists
2. Workplace Adjustments
- Paid Medical Leave: Burnout is a medical condition. Employers should support psychiatric leave, just as they do for physical illnesses.
- Mental Health Days: Scheduled “reset” days every quarter can boost morale and prevent absenteeism.
- Flexible Hours: Reduce cognitive overload by allowing remote or hybrid setups.
3. Vacations & Forced Leave Policies
- Many patients say: “Chhutti kasari lincha, kaam ta rokina hudaina.” But rest is medicine.
- Planned annual leave: At least 1–2 full weeks without emails or work obligations
- Forced leave policy: Encourage HR departments in Nepal to initiate mandatory time-off when staff show early signs of burnout
- Vacation that disconnects: No work calls, no project updates, and ideally, a shift in environment (hills, lakes, or simply a rural home visit)
- Recharge retreats: Encourage participation in wellness retreats, forest walks, Vipassana, or yoga centers in places like Pokhara, Lumbini, or Nagarkot
Tip: A 5-day break is more beneficial than 10 scattered weekends. True recovery needs deep rest.
4. Lifestyle Restructuring
- Daily 30-minute screen-free zone before bedtime
- Nutrient-dense food over caffeine and instant fixes
- Breathing exercises (e.g., Anulom-Vilom, Box Breathing) to regulate stress
5. Community & Cultural Support
- Use religious time-offs (e.g., Dashain, Tihar) as genuine recovery periods, not just for chores
- Join support groups, even on Facebook or WhatsApp, for shared coping strategies
- Speak up: Share your experiences—this normalizes mental health care
When to Seek Professional Help
If you feel persistently exhausted, hopeless, or emotionally numb, it’s time to consult a psychiatrist.
- Burnout assessments
- Psychotherapy like CBT
- Medication management
- Corporate wellness partnerships
- Psychiatric leave documentation for HR
Many people confuse burnout with depression, anxiety disorders, or bipolar disorder, and while there is overlap, they are not the same. Burnout is situational and role-related, typically improving when the stressor is removed or managed. In contrast, depression is a persistent mood disorder that affects all areas of life, often without any identifiable external trigger. Someone with major depression may feel hopeless even when nothing appears wrong externally. Similarly, generalized anxiety disorder involves chronic, uncontrollable worry that may not be tied to a specific job or role. This distinction is critical because treatment paths differ. Mislabeling burnout as depression can lead to overmedication, while ignoring depression by calling it “just burnout” can delay life-saving interventions. That’s why it’s important to consult a qualified mental health professional for proper assessment.
Final Thoughts: Burnout Is Not Failure
Burnout is a message, not a weakness. It tells you: “You have given more than you had.” The good news? With timely support, you can recover and come back even stronger. Let’s shift the narrative in Nepal from merely tolerating it to working excellently through mindful rest.
