What is ambition burnout and how can we fix it?

Many of us have felt intense pressure to do more. To push for more responsibilities at work, a better title, and more money — and to ultimately be a cut above the rest. But there is a fine line between being motivated to build a successful career, and uncontrolled ambition that can end in burnout.

Burnout is a common problem among workers. It is characterised by three distinct dimensions — feeling mentally and physically exhausted, experiencing increased negativism and mental distance from your job, and being less effective. Of 10,243 full-time desk-based workers recently polled by Future Forum, 42% reported burnout.

Although we tend to attribute burnout to stress, research shows that it is increasingly linked to something we tend to consider a positive force — ambition.

“Ambition burnout is a phenomenon that occurs when the drive and determination fuelling our success become a double-edged sword, leading to physical and emotional exhaustion,” says Life Coach Directory member Helen Robinson.

“Ambition is often our greatest motivator — pushing us to work long hours despite a lack of sleep, juggle multiple responsibilities, and strive for and exceed our goals.

Read more: How 'pleasanteeism' affects our mental health at work

“Yet the benefits of ambition can turn into significant downsides when our efforts become relentless and unsustainable,” she adds. “The constant need to prove ourselves, saying yes to every opportunity in hopes of advancing further, can lead us from being driven to being overwhelmed.”

Ambition burnout can manifest as feelings of being emotionally drained, lacking control, or feeling unable to keep up with relentless demands. It can turn something you once enjoyed into something you resent. And this can affect our sense of self too, explains Robinson.

“This state can make us feel disconnected from our values, erode our confidence, and diminish our trust in ourselves, others, and our organisations,” she says.

Women report higher levels of burnout than men

The term “burnout” was coined in 1974 by the American psychologist Herbert Freudenberger to describe the consequences of stress plus high levels of dedication in "caring" professions like health and social work — jobs more often done by women.

And for years, women have reported higher levels of burnout than men. According to a recent report by Mental Health UK, 93% of women reported experiencing extreme stress.

The explanation for this widening gap can be boiled down to gender inequities. Research has found that women are less likely to be promoted than men, yet more likely to head single-parent families and take on unpaid labour — all things that can exacerbate burnout.

For decades, women have been told they can "have it all", but the support structures necessary to simultaneously have careers, families and personal goals often don’t exist.

Flexibility at work is still considered by many employers to be a perk rather than a necessity, childcare prices are sky-high, and long hours leave little time for self-care. Throw in insecure jobs and housing, and it’s not surprising that women are feeling the pressure.

Emma Pears, CEO of the children’s charity SELFA, says: “In reality, ‘having it all’ means having a high-stress career and coming home to ‘what’s for dinner mum,’ as well as carrying the mental load of motherhood on top. There comes a point when something has to give. I feel like I do everything — parenting, work, friendships, supporting family — at a much lower level than I’m truly capable of.”

Read more: How to stand out when you work from home and boost your promotion chances

“There is pressure to excel in multiple roles. Social media and prevailing social expectations often portray the ‘ideal’ woman as someone who effortlessly juggles professional success with personal obligations,” says Robinson.

“Women frequently undertake a larger share of caregiving responsibilities, whether for children or ageing parents, while also handling household chores and nurturing their careers. This multidimensional juggling act leaves women stretched thin, leading to chronic stress and eventual burnout.”

Despite advances in gender equity, the workplace remains a significant source of stress for many women. Progress is fragile and women continue to be underrepresented at every level, especially women of colour.

Many feel undervalued and overlooked, with their contributions minimised. Ultimately, women have to work harder to get ahead — and face more obstacles along the way — making them more vulnerable to stress and burnout.

Crucially, too, women often internalise these external pressures so they become entangled with their sense of self-worth. “Early in our careers, ambition often revolves around external markers of success such as job titles, regular pay, and high salaries. We believe that they will bring happiness, fulfilment, and validation,” says Robinson.

Read more: How ageism affects millennial and Gen Z women at work

“While these achievements can provide a sense of accomplishment initially, they can also become detrimental if they are not accompanied by personal satisfaction or alignment with one’s deeper values and aspirations.”

How to manage ambition burnout

For highly driven workers — those most at risk from burnout — slowing down may not come easily. But it’s important to remember that reaching goals, both professional and personal, is far more likely when you give yourself time to relax and recover.

“Recovering from and preventing ambition burnout involves reassessing what truly brings meaning and joy, and aligning professional goals with this deeper understanding,” says Robinson. “This process nurtures a balanced view of success that prioritises well-being and self-worth beyond external validation.”

It’s also helpful to think more deeply about why you are trying to achieve certain goals. Often, we think our goals are for ourselves, but they aren’t — so reaching them may not bring the happiness or recognition we’re looking for.

Read more: Why unpredictable hours are burning out working mums

Employers can also play a significant role in reducing ambition burnout by taking active steps to reduce stress for women.

“This includes addressing discrimination and bias, and promoting supportive environments where women feel valued,” says Robinson. “Initiatives that include education on menstruation and menopause can help create more understanding workplaces that accommodate gender-specific challenges.”

Finally, it can help to view ambition as a marathon, not a sprint. Pacing yourself — for example, by going home on time and taking regular breaks — is more sustainable than working flat-out.

“Setting achievable goals, one step at a time, helps build momentum and reinforces progress,” advises Robinson. “Identify your values, prioritise them and set boundaries — both at work and in other areas of life. This prevents overextension and supports a more balanced existence.”

Read more:

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• Why AI may be stopping you from getting a job interview

• How 'pleasanteeism' affects our mental health at work

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