Feeling Burnt Out? Why Marginalized Communities Experience it Differently
When we hear the word burnout, most people think of being exhausted from a demanding 9-to-5 job. But burnout is bigger than just work stress. It can come from many directions at once. For people with marginalized or intersectional identities, burnout often shows up differently and more intensely. On top of workplace pressures, there is the added weight of systemic oppression, discrimination, and identity-based stressors that make the exhaustion worse.
This means burnout isn’t just about being tired. It is about carrying heavy layers of stress that don’t get to “clock out” when the workday ends.
Signs of Burnout You Might Be Overlooking
Burnout can sneak up on us, and it’s not always about being “overworked”. Here are some common signs, especially when identity stress plays a role:
Emotional numbness- Feeling like you’re just going through the motions, without the ability to fully connect to your emotions.
Detachment from joy- Struggling to find excitement or happiness in activities that used to bring happiness or comfort.
Identity-based exhaustion- The weight of systemic racism, homophobia, transphobia or other forms of oppression can make just existing feel exhausting.
Irritability / Low patience- Even small things may feel overwhelming, leading to frustration or withdrawal
Physical fatigue- Stress can drain our body, showing up as headaches, muscle tension or constant tiredness
Why Burnout Feels Unavoidable with Systemic Burdens
For people holding marginalized identities, burnout can feel like a constant shadow. That’s because systemic oppression isn’t something we can escape from at the end of the workday. Microaggressions, racial stress, homophobia, transphobia, or feeling the need to prove ourselves more than others all add up.
Unlike other workplace stress, this type of systemic stress has no clear off switch. It is ongoing. And without restorative practices, the constant pressure can make burnout feel unavoidable.
3 Restorative Actions That Can Help
Even though things feel unavoidable there is something we can do. Even small shifts can create meaningful space for healing. Here are three practical steps to start with:
Micro-Rest
Rest doesn’t always mean a week-long vacation. Short pauses like deep breathing between meetings, a five minute walk, or listening to music that grounds you can give your body a reset.
Set Boundaries
Protecting your peace is essential. This might look like saying no to extra responsibilities, muting triggering social media accounts, or being intentional about who has access to your time and energy.
Safe Community Connection
Burnout feels heavier when carrying it alone. Finding community, either with friends, affinity groups, or a therapist that understands identity stress can provide relief. And it can remind you that your struggles are not just yours to hold.
Conclusion
Burnout doesn’t always come from overworking. It can stem from identity stress, systemic opression, and the pressure of constantly showing up in a world that wasn’t build with everyone in mind.
Recognizing the signs of burnout is the first step towards reclaiming our energy. Small changes like micro-rest, boundaries and community may seem simple, but they add up over time. Starting small is brave, and it is enough.
