The Silent Struggle

Burnout is more than just feeling tired or overwhelmed. It’s a sneaky, slow-burning state of emotional, physical, and mental exhaustion that can creep up on anyone, especially women juggling multiple roles at home, work, and beyond.

For women, the pressure to “do it all” often amplifies the risk of burnout in women. A condition that’s as common as it is misunderstood. But how do you know if you’re just stressed or if you’ve hit full-blown burnout? Let’s explore the telltale signs of burnout in women and, more importantly, what you can do about it.

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What Are the Signs of Burnout in Women? 

Burnout in women doesn’t look the same for everyone, but there are some common signs that many women experience. Here’s what to watch out for:

1. Constant Exhaustion That Sleep Can’t Fix  

Feeling wiped out even after a full night’s sleep? Chronic fatigue is one of the first red flags. Burnout leaves you feeling depleted no matter how much rest you get. It’s like being stuck in a perpetual energy crisis.

2. Emotional Detachment or Numbness  

Do you find yourself emotionally checked out? Whether it’s at work, with family, or in social settings, burnout can make you feel disconnected from the people and activities you once cared about.

3. Irritability and Mood Swings  

Burnout has a way of amplifying emotions. You might snap at small things or feel constantly on edge. If you’ve noticed your patience wearing thin, it might not just be a “bad day.” It could be burnout talking.

4. Decreased Motivation and Productivity  

Tasks that once felt manageable now seem insurmountable. Burnout saps your motivation, leaving you procrastinating, struggling to focus, or feeling like you’re just going through the motions.

5. Physical Symptoms that Won’t Go Away  

Headaches, stomach issues, muscle tension, oh my! Burnout doesn’t just mess with your mind; it wreaks havoc on your body too. Persistent physical symptoms, especially if they’re stress-related, are a major warning sign.

6. Perfectionism Spiraling Out of Control  

If you’re a perfectionist, burnout can make that trait go into overdrive. Suddenly, nothing you do feels good enough, and you’re stuck in a cycle of overworking to prove your worth.

7. Loss of Confidence and Self-Worth  

Burnout can erode your self-esteem, making you question your abilities and second-guess your decisions. That nagging voice in your head telling you you’re not good enough? It’s often fueled by burnout.

8. Isolation and Withdrawing from Others  

When everything feels like too much, it’s tempting to retreat. Women experiencing burnout often withdraw from friends, family, and colleagues, preferring solitude over social interaction.

_{Related reading: 7 Signs of Job Burnout Every Black Woman Should Watch For}

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Why Are Women More Prone to Burnout? 

At the end of the day, we are typically expected to wear a million hats. Whether it’s managing a demanding career, raising children, or caring for aging parents, the societal expectation to “do it all” can take a toll.

Add microaggressions, workplace inequality, or the emotional labor of managing relationships, and it’s no wonder burnout in women occurs at higher rates than in men.

Here are some burnout factors that make women particularly vulnerable:  

– The “Superwoman” Myth: The pressure to excel in every role.  

– Lack of Downtime: Rarely prioritizing self-care because you keep a packed schedule.  

– Workplace Bias: Challenges like being overlooked for promotions or dealing with microaggressions.  

– Emotional Labor: Carrying the invisible burden and mental load of ensuring everyone else’s happiness and well-being are taken care of.  

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 How to Combat Burnout in Women 

Now that you know the signs of burnout in women, what can you do about it? The good news is burnout isn’t permanent, and there are actionable steps you can take to reclaim your energy, joy, and peace of mind.

1. Prioritize Self-Care  

Self-care isn’t selfish; it’s survival. Whether it’s taking a long bath, journaling, or just saying “no” to one more obligation, make time for activities that recharge you.

2. Set Boundaries  

Learn to say no without guilt. Protecting your time and energy is essential for avoiding burnout. Start small, like not answering emails after work hours,and build from there.

3. Seek Support  

Talk to someone who gets it. Whether it’s a mentor, a coach, or a trusted friend, sharing your struggles can lighten the emotional load. Professional help, like therapy or coaching, can be invaluable for navigating burnout.

4. Focus on What You Can Control  

Burnout often leaves you feeling powerless. Shift your focus to the things you *can* control, like your daily habits, how you spend your time, and the people you surround yourself with.

5. Practice Mindfulness  

Mindfulness techniques like meditation or deep breathing can help you stay grounded and reduce stress. Even five minutes a day can make a difference.

6. Reassess Your Priorities  

Are you spending too much time on things that don’t align with your values? Take a step back and reassess where your energy goes. Sometimes, burnout is a sign that something in your life needs to change.

_{Related reading: 3 Kinds of Burnout and How to Reclaim Your Power}

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FAQs 

1. What are the first signs of burnout in women?  

The first signs often include chronic fatigue, irritability, and feeling overwhelmed. You may also notice physical symptoms like headaches or difficulty sleeping. As well, you may feel apathy. My clients also reporting feeling like no matter how much harder they work, nothing was going to help.

2. Can burnout affect physical health?  

Absolutely! Burnout can lead to stress-related illnesses, including high blood pressure, digestive issues, and even a weakened immune system. This happened to me in Operation Desert Storm. I was going none stop. Got sick and started coughing up blood. I ended up in the hospital, in the desert, for about week.

3. How is burnout different from stress?  

While stress is usually temporary and tied to specific situations, burnout is a prolonged state of emotional, physical, and mental exhaustion that doesn’t go away with a weekend off.

4. How can women recover from burnout?  

Recovery involves a combination of rest, self-care, setting boundaries, and in some cases, professional help. Rebuilding takes time, so be patient with yourself. That’s why investing in an executive coach is invaluable. You have someone in your corner holding you accountable to prioritize your well-being and take care of you. Especially when you’re used to putting everyone else first.

5. Can coaching help women with burnout?  

Yes! Coaching can provide tools and strategies for managing stress, setting boundaries, and regaining focus. Programs like my Strategic Success Mindset: 7-Week Positive Intelligence Mental Fitness Group Coaching Intensive are designed to address burnout, build mindfulness, increase your mental fitness and build resilience.

Sign up for a V.I.P. Roadmap session to discuss your unique challenges, goals, and create a personalized strategy to reclaim your energy, confidence, and career clarity.

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 Wrapping It Up 

The signs of burnout in women aren’t always obvious, but they’re a cry for help from your mind and body. Ignoring them can lead to long-term consequences for your health, relationships, and career. The good news? Burnout is reversible. By recognizing the signs, prioritizing self-care, and seeking support, you can break free from the burnout cycle and reclaim your sense of self.  

The Long-Term Benefits of Addressing Burnout in Women

Recognizing and addressing burnout in women isn’t just about surviving the day-to-day grind—it’s about reclaiming the life you deserve. When you take intentional steps to reduce burnout, you gain more than just energy. You restore your emotional clarity, rebuild confidence, and create the space needed for your personal and professional growth.

Women who actively combat burnout often report:

• Renewed passion and purpose in their careers 💼
• Healthier boundaries and better work-life balance 🧘🏾‍♀️
• Increased emotional resilience and mental clarity 🧠
• Deeper, more meaningful relationships 🤝🏾
• The confidence to pursue new opportunities fearlessly 🌟

Burnout in women doesn’t have to define your story. When you invest in your mental fitness and emotional well-being, you empower yourself to lead with confidence, clarity, and joy. Programs like the Strategic Success Mindset: 7-Week Positive Intelligence Mental Fitness Group Coaching Intensive are designed to help you reset, reframe, and rise above burnout—for good.

I’m a certified executive coach and an ICF Professional Certified Coach (PCC) for Twanna Carter Professional & Personal Coaching, LLC. I flubbed my first career transition from the military so badly, it took me the next 10+ years to build my confidence and  recover. I know what it feels like to struggle with imposter syndrome and uncertainty about my leadership skills in the workplace. It’s why I am dedicated to empowering Black women. Helping them navigate career challenges and uncertainty by providing them with the tools and strategies they need to be successful. Schedule a V.I.P. Roadmap session today.




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