Are you feeling overwhelmed, exhausted, and burnt out? You are not alone. Burnout is a common problem that affects millions of people worldwide. As a society, we tend to glorify busyness and see working long hours as a sign of dedication and success. We push ourselves to the limit; and while often satisfied with all the things we can fit into one day we sometimes neglect our well-being. This mindset may lead to burnout, which the Mayo Clinic defines as a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.

Burnout can be caused by a variety of factors, including workload, lack of control, insufficient support, and work-family conflict. It can have serious consequences for one's physical and mental health, as well as overall quality of life.

Links between gender and burnout

According to recent studies, women are more likely to experience burnout than men. Gallup found that 28% of women experienced burnout compared to 20% of men. That’s nearly 1 in 3 women and 1 in 5 men who experience burnout.

Levels of burnout vary across professional levels as well. Deloitte’s Women at Work 2002 global study found that 61% of women in middle-management roles and younger women aged 18 to 25 years report that they feel burned out, demonstrating that high burnout levels are more largely experienced by women in these cohorts.

Several studies have explored the relationship between burnout and gender, highlighting some lesser-known facts about women and burnout.

For example, an American Psychological Association study revealed that women who work in male-dominated industries are more likely to experience burnout due to a lack of support and feeling like an outsider.[i]
Another study published in the Journal of Applied Psychology uncovered that women who are caregivers for children or elderly relatives are more likely to experience burnout, as they often have to balance their caregiving responsibilities with work demands.[ii]
Furthermore, the European Foundation for the Improvement of Living and Working Conditions found that women who experience gender discrimination at work are more likely to experience burnout, as they may feel powerless or undervalued.[iii]
Finally, a study published in the Journal of Occupational Health Psychology found that women who are perfectionists and have a strong desire to succeed may be more vulnerable to burnout, as they may push themselves too hard and neglect self-care.[iv]

These studies highlight the need for gender-sensitive strategies to address and prevent burnout in women.

Steps to focus on your well-being

Symptoms of burnout can include exhaustion, feelings of cynicism and detachment from work, and a reduced sense of personal accomplishment. Physical symptoms give rise such as headaches, muscle tension, and difficulty sleeping. It's important to recognize these symptoms and take steps to manage burnout before it becomes more severe.

Here are some steps that may help:

1. Prioritize self-care

Prioritizing self-care is crucial for maintaining your well-being and avoiding burnout. It is important to make time for yourself and engage in activities that promote your physical and mental health. One way to do this is to ensure that you are getting enough sleep each night. Establishing a consistent sleep routine can help regulate your body's internal clock and improve your overall health. Consuming a balanced and nutritious diet is essential for providing your body with the energy and nutrients it needs to function properly. Also, engaging in activities that you enjoy, such as sports, hobbies, or spending time with loved ones, can help reduce stress and promote relaxation.

2. Set boundaries

Setting boundaries is an important aspect of avoiding burnout. Not only does it help you manage your workload, but it also ensures that you can prioritize your own needs and mental health. Saying no can be difficult, especially in a work environment where it feels like you need to constantly prove yourself and demonstrate commitment to your work. However, setting boundaries can help you gain more respect from your colleagues and superiors by showing that you value your own time and resources. When you set boundaries, you are protecting your physical and emotional well-being, which ultimately allows you to be more productive and effective in both your personal and professional life.

3. Practice mindfulness

Mindfulness can help reduce stress and prevent burnout. This can include practicing meditation, deep breathing exercises, or yoga. Start by finding a quiet and comfortable space where you can sit or lie down. Close your eyes and focus on your breath, taking deep and slow breaths in and out. You can also try incorporating meditation into your mindfulness practice. Or you can simply focus on a mantra or a specific word or phrase. Additionally, deep breathing exercises can help bring a sense of calm and relaxation to the body and mind.

4. Seek support

Talking to friends, family, or a therapist can help you manage burnout. Having a support system can help you feel less alone and more resilient. Don't be afraid to reach out to others for help and support when you need it.

5. Take breaks

Taking time off work and engaging in activities that you enjoy can help prevent burnout. Whether it's taking a day off to go hiking or spending a weekend at the beach, taking breaks from work can help you recharge and come back to your work with renewed energy and focus. During this time, try to disconnect as much as you can from technology, especially work emails and social media. During the day, just stepping away from the laptop or going outside for a short walk can help clear your mind.

6. Growth mindset

Adopting a growth mindset and focusing on personal development can also help women build resilience and cope with stress. This involves embracing failure as part of the learning process, setting realistic goals, and seeking feedback to improve. By focusing on personal growth and development, it allows you to become more resilient and better equipped to handle stressful situations in the workplace.

Burnout is a serious issue that affects many women (and men). It is important to recognize the symptoms of burnout and take steps to manage it before it becomes more severe. By prioritizing self-care, setting boundaries, practicing mindfulness, seeking support, and taking breaks, you can reduce your stress levels and avoid burnout. Remember, taking care of yourself is not only necessary for your well-being but also for your ability to be productive and successful in all aspects of your life.

Endnotes:

[i] American Psychological Association (2019). Women in male-dominated industries are more likely to experience burnout. Retrieved from https://www.apa.org/news/press/releases/2019/03/women-burnout-male-dominated

[ii] Bakker, A. B., Demerouti, E., & Verbeke, W. (2007). Using the job demands-resources model to predict burnout and performance. Journal of Applied Psychology, 92(2), 499-512.

[iii] Eurofound (2010). Gender-based violence and work-related stress. Retrieved from https://www.eurofound.europa.eu/publications/report/2010/gender-based-violence-and-work-related-stress

[iv] Schaufeli, W. B., Taris, T. W., & Rhenen, W. V. (2009). Workaholism, burnout, and work engagement: Three of a kind or three different kinds of employee well-being? Applied Psychology: An International Review, 57(2), 173-203.

Prioritizing well-being to prevent burnout