Breaking Free from Burnout

Let’s be real: as women, we wear so many hats—boss, sister, friend, caregiver, and more. But carrying all that weight comes with a price. For many of us, the hustle doesn’t stop until we hit a wall: burnout. Burnout is more than just being tired—it’s a full-body, emotional, and mental exhaustion that can leave us feeling stuck, disconnected, and overwhelmed.

Burnout is common among women in the U.S., with nearly 42% of women reporting feeling burned out compared to 35% of men, according to a 2022 survey by McKinsey and LeanIn.org. The pressures are even greater for Black women who face the dual burdens of racism and sexism, often being underrepresented and overworked in professional spaces.Let’s break down burnout, its signs, and how to combat it so you can reclaim your peace and joy.

3 Signs of Burnout

1. Constant Exhaustion

You wake up tired no matter how much sleep you get. Whether it’s physical or emotional, the exhaustion is so deep that even small tasks feel monumental.

2. Increased Irritability or Emotional Numbness

You might find yourself snapping at people you care about, feeling overly emotional, or completely detached—like you’re on autopilot.

3. Decreased Productivity

That sharp focus and drive you’re known for? It feels like it’s disappeared. Burnout makes it hard to concentrate, stay motivated, or even care about your work. Sound familiar? It’s okay to acknowledge it.

Now let’s talk about how to take care of YOU.

5 Tips to Combat Burnout

1. Set Boundaries Without Apology

Saying “no” is self-care. Protect your time and energy by setting clear limits on what you’re willing to take on, whether at work or in your personal life.

2. Prioritize Rest as Resistance

Rest isn’t a luxury; it’s your right. Schedule downtime like you would a meeting—whether it’s an afternoon nap, a Netflix binge, or simply sitting still with your thoughts.

3. Create a Routine That Centers You

Incorporate daily rituals that bring you joy, like a morning stretch, a gratitude journal, or 10 minutes to sip your tea in peace. Small moments can make a big difference.

4. Lean Into Your Support Network

You don’t have to carry everything alone. Reach out to your circle—whether it’s friends, family, or a therapist—for emotional support and accountability to take care of yourself.

5. Seek Therapy

Burnout is a mental health challenge, and therapy can be a game-changer. A culturally competent therapist can help you unpack the deeper causes of burnout, create an action plan, and build healthier habits.

Burnout doesn’t define you, and you deserve more than just surviving—you deserve to thrive. Taking steps to prioritize your mental health isn’t weakness; it’s power. So today, I challenge you to pause, reflect, and commit to choosing YOU, unapologetically.