Society has really encouraged women to wear burnout as a badge of honour. I’m here to assure you, it is anything but and here are a few things to consider before you start filling up your calendar with events, commitments and plans.

Burnout severely impacts our physical and mental health, which can lead to chronic stress-related conditions like insomnia, anxiety, and heart disease. With the decrease of estrogen, we’re already at risk for cardiovascular disease. We don’t need to give our hearts anything more to battle.

Not only that, but burnout can also hinder us on a professional level as well as our personal relationships, by reducing our overall life satisfaction and increasing our risk of long-term emotional exhaustion.

10 signs you might be burning out

1. Persistent Fatigue & Exhaustion 

You’re constantly tired and a good night’s sleep isn’t doing the trick.  This can manifest as physical, mental, or emotional exhaustion.

2. Sleep Disturbances 

It’s tough enough getting a good night’s sleep. Many women in midlife claim they can fall asleep but can’t stay asleep and many have difficulty drifting off to dreamland as well. You realize you’re having a more difficulty than normal falling asleep, staying asleep, or feeling rested in the morning, which leads to a vicious cycle of exhaustion.

3. No More Get Up & Go

Are you finding it hard to complete tasks, focus, or be productive? Does it seem like work and responsibilities that used to be manageable may now feel overwhelming? Yeah, I know. You’re burning out.

4. Irritability & Mood Swings

Have you (or your partner, kids, friends, colleagues, strangers on the street) noticed increased impatience, frustration, or mood swings?  Even the smallest of irritants may feel unbearable, leading to quick tempers or emotional outbursts.

5. Feelings of Helplessness or Cynicism 

Are you feeling a pervasive sense of “What’s the point?” or feeling negative toward work, personal responsibilities, or life in general? Add this to your checklist.

6. Physical Symptoms 

Burnout hits our bodies hard. You might notice headaches, gastrointestinal issues, muscle pain, or a weakened immune system.

7. Detachment or Withdrawal 

Pulling away from friends, family, or colleagues is also a sign that something isn’t right. Socializing might feel draining or unappealing. Not a good start to the holiday season ahead!

8. Decreased Satisfaction & Joy 

You might be experiencing a lack of enjoyment or satisfaction in activities that were once fulfilling, which can also lead to apathy or disengagement.

9. Increased Reliance on Unhealthy Coping Mechanisms 

Don’t shoot the messenger but an increased use of alcohol, smoking, overeating, or other unhealthy behaviours to cope with stress are a big indicator of burnout.

10. Self-Doubt & Lack of Confidence

You might find yourself feeling an unusual sense of inadequacy or feeling like you’re not “doing enough’. This leads to self-criticism and/or questioning your own abilities.

Now, let’s get this ship turned around. Burnout isn’t a badge, it’s a barrier to a healthy, balanced life.

10 ways to avoid burnout

1. Set Boundaries: This is a hard one for me. I suck at saying ‘no’. However, it’s important to learn to say “no” and recognize limits on your time and energy. That means avoiding taking on more than you can handle at work, at home, and socially. Set boundaries between work and your personal life by turning off work notifications after hours or designating “no-work” spaces at home. That might mean ‘no screens.

2. Prioritize Self-Care: Engage in activities that help you recharge, such as reading, taking a bath, or spending time outdoors. Getting outside is critical to help us rebalance and feel connected.
Regular physical activity, even if it’s a daily walk, can reduce stress hormones and improve mood.

3. Practice Mindfulness & Stress-Relief Techniques
Meditation, deep breathing, yoga, or journaling can help you process emotions, reduce stress, and stay grounded. I listen to the Breethe app and Bedtime stories at Michelle’s Sanctuary.
Cognitive Behavioral Therapy (CBT) can also help in reframing negative thoughts and reducing self-doubt.

4. Get Enough Rest and Sleep
It’s important to establish a consistent sleep routine by going to bed and waking up at the same time each day. Avoid screens and heavy meals before bedtime. Read more about some restful remedies in my chat with Sleep expert – Alanna McGinn.
If your sleep issues persist, consult a professional for guidance on improving sleep hygiene or managing insomnia.

5. Break Tasks into Small Steps
I get overwhelmed very easily. The trick is, when we’re feeling overwhelmed, we need to break larger tasks into smaller, manageable steps.
Celebrate completing each small step to boost motivation (but not with wine. (See #9 above on ‘Unhealthy Coping Mechanisms)

6. Engage in Creative Outlets
Hobbies, like painting, gardening, writing, or crafting, can make you feel like you’ve accomplished something and provides mental relaxation.

7. Seek Support
I highly suggest talking with trusted friends, family, or a therapist. Sometimes, sharing your feelings can offer relief and perspective. It helps to unload.

8. Reevaluate Your Goals & Values
Take time to reflect on whether your work, lifestyle, and relationships are in alignment with your values and long-term goals. It might be time to consider adjustments that might reduce unnecessary stress.

9. Limit Social Media & Technology
I hate this one but it’s a necessary evil. It’s been proven that excessive screen time can lead to mental exhaustion and comparison. Consider designated “screen-free” times and focus on real-life connections. It’s amazing how well this works but it takes some serious discipline and willpower.

10. Seek Professional Help – If you feel you need it
If your burnout symptoms are severe or persistent, consulting a mental health professional can provide you with the tools to manage your symptoms effectively.
In some cases, a medical checkup might reveal underlying conditions (like hormonal imbalances) that could be contributing to burnout symptoms. I know this one first hand!

While I am not a personal expert on this, I do believe that by focusing on these preventative measures and self-care strategies, you can greatly reduce the risk of burnout and support a healthy, balanced lifestyle. Your self-care is sacred.

Now it’s time for me to take my own advice…