Burnout and the inability to say no

Burnout has become an increasingly common phenomenon, affecting people from various professions and walks of life. While many factors contribute to burnout (work overload, poor work-life balance, and high expectations), an often overlooked factor is the inability to say "no". Those who struggle to set boundaries with others, and even with themselves, are at a higher risk of experiencing burnout. Understanding the psychological roots of this behavior and its consequences can help individuals take better control of their physical and mental well-being.

Burnout is a state of chronic physical and emotional exhaustion that results from prolonged exposure to stressful situations, particularly in professional settings. The World Health Organization (WHO) recognizes burnout as a syndrome resulting from "chronic workplace stress that has not been successfully managed". Its symptoms include feelings of exhaustion, increased mental distance from one’s job, and reduced professional efficacy. We previously dedicated an article to this topic, available here.

Although burnout is typically associated with work, it can also affect individuals in other roles, such as family caregivers. Demands increase and can come from various areas. The inability to say "no" can exacerbate stress and lead to severe consequences.

At the heart of the burnout issue lies the human desire to please others and avoid conflict. Many people find it hard to say no, driven by a fear of disappointing others, a need for validation, or a sense of duty. Psychologists highlight several factors that contribute to this behavior:

  People who habitually say "yes" may fear that by refusing a request, they will harm their personal or professional relationships. They may worry about being perceived as uncooperative or selfish, leading to a pattern of overcommitment.

  Some individuals are raised in environments where they learn to prioritize others' needs over their own. This can lead to a people-pleasing mentality, where saying "no" feels like a betrayal of deeply ingrained values.

  Guilt also plays a significant role. Some feel that by saying "no," they are letting someone down or creating extra stress for others, forcing them to take on more than they can handle.

  Those with high personal standards may feel they never do enough. Saying "yes" to every task or project becomes a way of proving their worth, even if it pushes them beyond their...