Many high-achieving women face burnout, often without realizing it until it feels overwhelming. Burnout may take years to fully recover from and can impact both their personal and professional lives. Burnout isn’t just about feeling tired; it’s a state of emotional, physical, and mental exhaustion caused by long-term stress. High-achieving women may find it difficult to balance their personal obligations, perform well at work, and uphold high standards.
Understanding its causes and effects is so important to stopping burnout from spreading. You can protect your well-being by being proactive and identifying the factors that lead to burnout.
Understanding Burnout
What is Burnout?
Burnout is a state of constant exhaustion that can impact your body, mind, and emotions. It goes beyond simply feeling stressed or tired. Common symptoms include feeling depleted, having a negative outlook, and experiencing reduced productivity or fulfillment in your work. In contrast to ordinary stress, which can be temporary or situational, burnout builds over time and can feel like a heavy burden that never goes away.
For instance, you might struggle to get out of bed in the morning, feeling like you’re dreading the day ahead, even when there’s nothing particularly difficult on your schedule. You might feel anxiety, lose interest in activities you used to enjoy or feel as though no matter how hard you try, it is never enough.
Women, especially high achievers, often face unique pressures that contribute to burnout. Society usually expects women to balance multiple roles: caring for their families, running a household, and advancing their careers. Balancing everything can be incredibly taxing, leaving little time for relaxation or self-care.
Women experience burnout in different ways than men. Women are more likely to feel emotionally spent, and overwhelmed by feelings of inadequacy, guilt, or dread. Men, on the other hand, might show burnout through disengagement or negativity. Women are more inclined to internalize these emotions, which raises the risk of sadness and anxiety.
Causes of Burnout in High Achievers
High-achieving women often face tremendous pressure to perform flawlessly in their professional lives. This could mean putting in long hours, multitasking constantly, and aiming to go above and beyond—sometimes at the expense of their wellbeing. You might discover that you're saying "yes" to every request, taking on more work, or constantly needing to prove yourself. This unrelenting urge can lead to exhaustion and feeling out of control.
The pressure doesn't end at work. High-achieving women also try to balance their personal obligations, such as taking care of their families, maintaining relationships, and managing chores. It may seem like you never have time to unwind or refuel since you're constantly in "go mode." Over time, this imbalance produces the ideal conditions for burnout.
Factors Contributing to Burnout
Perfectionism & Self-Expectations
Perfectionism can be a big contributor to burnout, especially for high-achieving women. It can be draining to always feel pressured to perform well in every aspect of life, including relationships, jobs, and hobbies. You may feel pressure to excel in everything you do, whether organizing your child’s birthday party or overseeing a significant project at work. This could end up in a vicious cycle where you have exaggerated expectations of yourself and become frustrated or overwhelmed when you fall short of them.
Perfectionism may also negatively affect your mental health. For instance, you might discover that you second-guess every choice or worry too much about what other people think of you. It can be challenging to unwind or take breaks if you're afraid of failing or making mistakes. Over time, this self-criticism can lead to feelings of inadequacy, anxiety, and, ultimately, burnout.
Work-Life Imbalance
Many women find it difficult to maintain a healthy work-life balance. The need to excel professionally often drives people to work long hours, stay up late, or take on more tasks. Although this could result in a rise in a person's career, it may also leave little time for self-care, relaxation, or personal relationships.
Imagine arriving home after a 10-hour workday to find a mountain of unfinished tasks or household duties. It can seem as though there is never enough time to unwind or recharge when you are always rushing from one responsibility to the next. This imbalance can wear you out emotionally and physically, impacting not just how well you perform at your job but also how happy you are in relationships and in general.
Lack of Support Systems
Maintaining a network of support can help reduce stress and avoid burnout. High achievers may frequently experience isolation due to a lack of support or a sense that they must do everything themselves. It can be pretty difficult to handle the demands of everyday life when one has no support system of friends, family, or mentors.
You may be attempting to manage everything on your own, whether it's child care, juggling a demanding work schedule, or overcoming your own personal challenges. It's easy to feel like you're carrying the weight of the entire world on your shoulders when you don't have a strong support network. This isolation can lead to increased stress and a sense of burnout. Creating a network of friends, family, or classmates who are supportive can be very helpful in handling these feelings and preventing burnout from taking over.
Consequences of Burnout
Physical & Mental Health Impacts
Burnout affects more than just your mind; it also affects your body. You may suffer from constant exhaustion, frequent illness, or tension headaches. Overwhelming tasks and a lack of social interaction can cause anxiety and sadness, making recovery much more difficult. Imagine feeling tired all the time, no matter how much you sleep, or withdrawing from the social events you used to love.
Professional & Personal Impacts
Burnout may cause your personal and professional lives to suffer. Your productivity may decline, and you may experience decreased motivation or job satisfaction. As your patience and energy decline, connections with family and friends may become strained. This can lead to a relentless cycle of burnout that penetrates every aspect of your life and is difficult to escape.
Strategies to Prevent & Manage Burnout
Setting Realistic Goals
Prioritize the things that really matter. Set achievable goals. For example, strive for progress rather than perfection. You may feel less overwhelmed and more in control as a result.
Building a Support Network
Seek out support from peers, mentors, or friends who can relate to your struggles and provide direction and encouragement. When you're overwhelmed, don't be afraid to ask for help or delegate work to others—your health is worth it.
Self-Care Practices
Incorporate self-care into your daily routine, whether it’s a short walk, meditation, or simply taking time to breathe. Recognizing when you’re nearing burnout and taking steps early can make all the difference.
Recognizing the signs of burnout early—like ongoing exhaustion, irritability, or feeling overwhelmed—is important in stopping it before it takes over. At Moose Jaw Psychology Services, we support you in developing effective strategies to prevent and manage burnout. Make an appointment or get in touch with us to begin your journey toward a more sustainable way of living.