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7 Ways of Preventing Burnout in Women

Kathy Kinghorn

January 10, 2024

Therapy Utah recognizes the essential role mental health plays in women’s lives. In this article, we explore the unique mental health challenges women face and present ideas on how to address them.

Our individual therapy services provide essential resources for women and other people who are seeking to improve their mental health in a safe and secure environment. If you want to work with someone who understands where you’re coming from and what you’re up against, get in touch with our team.

Table of Contents

What is Burnout?

Young Woman Stressed Holding Her Hands to Her Head

Burnout is a state of chronic physical and emotional exhaustion often caused by prolonged stress. It has become a pervasive phenomenon in our fast-paced world and, among women, its prevalence should be of significant concern. In fact, according to CNBC, 46% of women reported higher levels of burnout than men.

Shaped by an array of societal expectations, workplace dynamics, and the balance between professional and personal responsibilities, the pressure on women, specifically, is undeniable. Understanding the challenges and factors that contribute to burnout in women is crucial when fostering healthier work and home environments.

The Causes of Burnout

Women encounter a unique set of challenges throughout their lives that combine and can lead to burnout. Some common causes of burnout in women include:

Prolonged Stress:

  • Women often juggle multiple roles, such as being professionals, caregivers, and managing household responsibilities.
  • Workplace stress, whether due to demanding deadlines, a high-pressure environment, or interpersonal conflicts, can also contribute significantly.

Work-Life Imbalance:

  • Balancing work and personal life can be challenging for women, especially if they are expected to fulfill traditional gender roles on top of success in their profession.
  • Unequal distribution of domestic responsibilities, including caregiving, can add to the workload and stress, further contributing to work-life imbalance and less time for self-care.

Societal Expectations:

  • Societal expectations and gender norms may place additional pressure on women to meet certain standards in terms of appearance, behavior, and achievement.
  • The pressure to excel in both career and family life simultaneously, often referred to as the “double burden,” can also contribute.

Lack of Support:

  • ​​Insufficient support systems, whether in the workplace or at home, can also be a contributing factor.
  • Lack of recognition, mentorship, and adequate resources can make it difficult for women to navigate and cope with the challenges they face.

Discrimination & Bias:

  • ​​Experiencing gender-based discrimination or bias in the workplace has become a concern as well. Unequal opportunities, pay disparities, and a lack of inclusion can contribute to feelings of frustration and exhaustion.

7 Ways of Preventing Burnout

1: Establish Healthy Boundaries

The importance of women setting boundaries in every facet of life is important as a preventative measure against burnout. By establishing clear limits on work commitments, personal responsibilities, and societal expectations, women create a framework that safeguards their well-being.

These boundaries not only foster a healthier work-life balance but also empower women to spend more time prioritizing self-care, nurturing meaningful relationships, and navigating the complexities of modern life without succumbing to the overwhelming pressures that lead to burnout. When setting boundaries, women assert their agency, protecting both their mental and physical health in a world that often demands more than it gives.

2: Prioritize Self-Care

Woman Eating a Healthy Snack After a Workout

As previously mentioned, once boundaries are created, it’s easier to set aside time to practice and prioritize self-care. Taking time for moments of rest, engaging in activities that replenish energy – such as through hobbies or simple joys, and dedicating time to personal needs are not luxuries but necessities. Self-care acts as a way to preserve one’s mental well-being.

Some simple, yet effective, forms of self-care include:

  • Mindfulness & Meditation: Engage in mindfulness or meditation practices to center yourself, reduce stress, and promote mental clarity.
  • Regular Exercise: Incorporate regular physical activity into your routine, whether it’s through workouts, nature walks, yoga, jogging, or any form of exercise that brings joy.
  • Quality Sleep: Prioritize getting enough sleep to support physical and mental well-being. Establish a consistent sleep routine and create a comfortable sleep environment.
  • Healthy Nutrition: Pay attention to your diet, ensuring a balance of nutritious foods to support your energy levels and overall health.
  • Going to Therapy: Ensure healthy mental well-being by participating in therapy sessions, retreats, or other forms of personal growth or development.
  • Social Connections: Nurture your social connections by spending time with friends and loved ones. Socializing can provide emotional support and a sense of community.
  • Reading, Journaling, or Other Hobbies: Set aside time for activities you enjoy, whether it’s reading, painting, gardening, self-reflecting through journaling, or any hobby that brings a sense of fulfillment.
  • Disconnect from Technology: Unplug from electronic devices periodically to reduce screen time and create mental space for relaxation.
  • Taking Relaxing Baths or Pampering: Treat yourself to a relaxing bath, spa day, or other pampering activities, such as facials or manicures, that help you unwind and rejuvenate.
  • Laughter and Entertainment: Enjoy activities that bring laughter and joy, such as watching a favorite movie, attending a comedy show, or participating in lighthearted activities.

3: Seek Social Support

Having a supportive network is like a lifeline, especially for women navigating the complexities of life. It’s vital to have people you can lean on—friends, family, or a community—who offer understanding, empathy, and encouragement.

This network becomes a cushion against burnout, providing a safe space to share burdens, seek advice, or simply unwind. Feeling supported and connected not only lightens the load but also reinforces resilience, making it easier to face challenges without feeling overwhelmed.

Social support can also include professional support, such as mental health professionals. At Therapy Utah, we do more than treat surface-level symptoms. If you’re feeling any of the symptoms of burnout, contact us to help you get to the root of the issue and supply you with the support you deserve.

4: Practice Mindfulness

Middle Aged Woman Meditating At Home

Mindfulness techniques serve as powerful tools against stress and burnout, particularly for women juggling diverse responsibilities. By cultivating moments of mindfulness, women can navigate challenges with clarity and composure.

Embracing mindfulness is not just a pause button; it’s a sustainable strategy, enabling women to confront stressors with resilience and preventing the insidious encroachment of burnout. These types of practices, offer a refuge from the chaos, allowing individuals to recharge mentally and emotionally including:

  • Yoga: Focusing on breath awareness and the connection between movement and breath.
  • Deep Breathing: Practice deep, diaphragmatic breathing to center yourself and alleviate stress. Inhale slowly through your nose, allowing your abdomen to expand, and exhale through your mouth.
  • Mindful Meditation: Set aside a few minutes each day for mindful meditation. Focus on your breath, observe your thoughts without judgment, and bring your attention back to the present moment when your mind wanders.
  • Guided Imagery: Engage in guided imagery by visualizing a peaceful scene or positive outcome. This can help shift your focus away from stressors and promote a sense of calm.
  • Mindful Walking: Practice mindful walking by paying attention to each step, the sensations in your feet, and the surrounding environment. This can be done indoors or outdoors.
  • Mindful Eating: Pay attention to the sensory experience of eating. Chew slowly, savor the flavors, and be present with each bite. This can enhance your connection to the present moment and promote mindful nourishment.
  • Mindful Journaling: Write down your thoughts and feelings in a journal, focusing on the present moment. This practice can provide clarity, insight, and a healthy outlet for emotions.
  • Utilize Mindfulness Apps: Explore mindfulness apps that offer guided meditations, breathing exercises, and other tools to incorporate into your daily routine. Apps like Headspace or Calm.

5: Cultivate a Positive Work Environment

A supportive and positive work environment plays a pivotal role in shielding women from the effects of burnout. When workplaces prioritize a culture of understanding, open communication, and mutual support, women feel empowered and valued.

This sense of belonging fosters resilience, making it easier to navigate challenges without succumbing to overwhelming stress. In such environments, collaboration flourishes, and workload becomes manageable, which becomes a powerful antidote to burnout.

6: Get Regular Exercise

Engaging in regular exercise not only contributes to physical health but also acts as a catalyst for mental and emotional well-being. Whether it’s a brisk walk, an invigorating workout, or the meditative flow of yoga, physical activity serves as a release valve for stress. That endorphin release, improved mood, and enhanced energy levels that accompany these types of activities create a formidable defense against the strains of daily life.

7: Seek Professional Help When Needed

Woman At Therapy Appointment

Recognizing the signs of burnout is a crucial act of self-awareness. To all the women navigating the complexities and challenges of life, remember that seeking help is not a sign of weakness but a courageous step toward well-being.

Mental health professionals are valuable allies, equipped to provide guidance, support, and strategies to navigate the feeling of burnout. Embracing this support is an investment in your mental health, empowering you to rediscover resilience and reclaim a sense of balance.

You are not alone, and asking for help is a powerful declaration of self-care and strength. Contact us today to talk through individualized options.


Prevention of burnout stands as an essential pursuit for present-day women. Prioritizing mental well-being involves a variety of self-care practices, from setting boundaries and embracing mindfulness to seeking support and engaging in physical activity.

By nurturing resilience and recognizing the signs of burnout early on, women empower themselves to navigate challenges. In this journey, the importance of self-compassion and reaching out for professional support cannot be overstated.

Frequently Asks Questions About Burnout in Women

What are the common signs of burnout in women?

Signs of burnout in women may include:

  • Chronic fatigue
  • Decreased motivation
  • Feelings of inefficiency
  • Increased irritability
  • Disrupted sleep patterns
  • Withdrawal from social activities

Are there specific workplace factors that contribute to burnout in women?

Yes, workplace factors such as unequal pay, gender bias, lack of work-life balance, and limited career advancement opportunities can contribute to burnout in women. The pressure to fulfill multiple roles, both at work and home, can exacerbate stress.

How can the workplace support women in preventing burnout?

Organizations can implement policies that promote work-life balance, provide flexible working arrangements, address gender biases, and offer support for caregivers. Creating a positive and inclusive work environment is crucial.

What are the long-term consequences of untreated burnout?

Untreated burnout can lead to physical and mental health issues, including chronic fatigue, depression, anxiety, and increased susceptibility to illnesses. Addressing burnout early is crucial for preventing these long-term consequences.

What resources and support are available for women dealing with signs and symptoms of burnout?

Resources and support available for women dealing with mental health issues include:

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