Why Burnout Peaks at 42—and How to Cope

Burnout isn’t just a word-related buzzword. It’s a state of emotional, physical, and cognitive exhaustion that builds over time. Research shows that it tends to peak around age 42. For both men and women, this life stage often becomes a perfect storm of career demands, family responsibilities, shifting health, and relentless technology.

Why Midlife Is a Pressure Point

At 42, many people are in the thick of their careers, taking on leadership roles, managing teams, and shouldering major financial or family obligations. For executives especially, the stakes feel higher, and the always-on culture of Slack, email, and Zoom keeps stress hormones firing around the clock.

At the same time, the body is less forgiving of prolonged stress than it was in your 20s. Sleep recovery takes longer, weight is harder to manage, and energy doesn’t rebound as easily. Chronic stress at this age often collides with subtle but significant hormonal shifts.

What’s Happening in the Mind and Body

• Stress Hormones Stay Elevated: Cortisol, the body’s stress hormone, stays high when the brain perceives constant pressure—leading to anxiety, disrupted sleep, and brain fog.

• Cognitive Load Increases: Decision fatigue and “always on” mental demands leave the brain stuck in survival mode, reducing creativity and focus.

• Physical Effects Build Up: Chronic stress contributes to inflammation, high blood pressure, digestive issues, and lowered immunity.

• For Women: Perimenopause often begins around this time, layering hot flashes, mood swings, and disrupted sleep on top of career and family demands.

• For Men: Testosterone decline may subtly affect mood, energy, and resilience—compounding stress from work and personal responsibilities.

The Symptoms of Burnout

Burnout looks different for everyone, but the most common signs include:

• Mental & Emotional: Constant exhaustion, irritability, cynicism, loss of motivation, or feeling detached from work and relationships.

• Cognitive: Brain fog, trouble concentrating, forgetfulness, and decision fatigue.

• Physical: Frequent headaches, muscle tension, digestive issues, changes in appetite, or disrupted sleep.

• Behavioral: Withdrawing from others, procrastination, increased reliance on caffeine or alcohol, or feeling unable to disconnect from work.

Recognizing these symptoms early is critical. If left unchecked, burnout doesn’t just impact productivity, it can cascade into depression, anxiety, or long-term health problems.

Executive Burnout: A Special Case

Executives and high-level professionals often face unique burnout risks. Long hours, decision-making under pressure, and blurred work-life boundaries mean stress becomes chronic rather than temporary. Studies show executives are more likely to ignore early warning signs, pushing through fatigue until it manifests as health crises, mental exhaustion, or even sudden career exits.

Coping in a Tech-Driven World

The good news: burnout isn’t inevitable. While you can’t remove all stressors, you can change your relationship to them.

• Set Tech Boundaries: Use “Do Not Disturb” modes, schedule screen-free hours, and avoid late-night scrolling. Exposure to blue light and constant notifications both keep cortisol elevated.

• Prioritize Sleep: Dim lights, use night filters on devices, and build a calming routine to counter stress-induced insomnia.

• Leverage Breaks: Follow the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds to rest your eyes and mind.

• Address Hormones: If you’re experiencing perimenopausal symptoms or noticing low energy, talk with a doctor about supportive strategies. Stress management is harder when your hormones are already in flux.

• Reconnect with Recovery: Physical activity, meditation, breathwork, or even short walks outside signal safety to the brain—helping to reset stress hormones.

The Takeaway

Burnout at 42 isn’t a personal failing—it’s a predictable collision of modern work culture, technology, and biology. By recognizing the symptoms, addressing hormonal changes, and setting boundaries around tech and stress, you can protect your health and reclaim your energy.