Understanding Burnout & Action Plan to Improve Our Well-Being

A typical day in Life…

It’s Monday morning. The alarm goes off, and you hit snooze three times. You drag yourself out of bed, already exhausted. Your inbox is overflowing, the kids need lunches packed, and you’ve got three back-to-back meetings before noon. By mid-afternoon, you’re staring at your screen, rereading the same sentence over and over. At night, you lie in bed wired but tired, scrolling through your phone, dreading doing it all again tomorrow.

Sound familiar? If so, you’re not alone. What you’re experiencing might be more than stress — it could be burnout.

What Is Burnout?

Burnout isn’t just “being stressed.” It’s a state of emotional, mental, and physical exhaustion caused by long-term, unmanaged stress.

Researchers describe it in three parts:

1. Exhaustion – You’re drained in every way: physically, mentally, emotionally.

2. Cynicism – You feel detached from your work or life, as if you’re just going through the motions.

3. Inefficacy – You start doubting yourself, feeling less capable and productive.

Studies show that women in demanding jobs are at higher risk for burnout, especially when they’re juggling work and household responsibilities at the same time (Lindblom, Linton, Fedeli, & Bryngelsson, 2006; Maslach, 2003).

Burnout Symptoms You Should not Ignore

Burnout sneaks in slowly. At first, it feels like “normal stress.” But if ignored, it can impact your body and mind in very real ways:

Physical symptoms:

• Frequent headaches or migraines

• Digestive issues

• High blood pressure

• Low immunity (getting sick more often)

• Trouble sleeping

Mental symptoms:

• Trouble concentrating

• Depressed mood or irritability

• Feeling worthless or “not enough”

• Losing interest in things that once brought joy

What Causes Burnout?

There are two main culprits:

• Unaddressed chronic stress – Heavy workloads, constant deadlines, lack of support, or conflict at work (Lindblom et al., 2006).

• Beliefs and mindset – Perfectionism, overcommitting, or tying self-worth to achievement. A meta-analysis shows perfectionism is strongly linked to burnout (Hill & Curran, 2016).

For many women, it’s a double burden: crushing workplace demands paired with invisible responsibilities at home.

7 Warning Signs You’re Heading Toward Burnout

Watch out for these red flags:

1. Feeling disconnected from colleagues or loved ones

2. Emotional exhaustion — even small tasks feel impossible

3. Creative blockages — struggling to problem-solve

4. Loss of joy — hobbies and downtime feel empty

5. Chronic procrastination — avoiding even easy tasks

6. Neglecting self-care — skipping meals, exercise, or rest

7. Physical exhaustion that never goes away

Action Plan: 9 Practical Steps to Regain Energy & Balance

Here’s the good news: burnout doesn’t have to be permanent. These steps, supported by research and real-life experience, can help you start regaining control.

1. Awareness: You can’t change what you don’t notice. Awareness is the first step toward taking back control. Start by recognizing the key components of burnout: exhaustion, cynicism, inefficacy. Awareness empowers change. Spend 2 minutes journaling each morning: “How do I feel today? Energized, drained, or somewhere in between?”

2. Intentionally connect with other humans: Isolation fuels burnout. Building social support at work or home can buffer stress and counter cynicism. Human connection helps regulate stress and reminds you that you’re not alone. You can start by sending a quick voice note or text to a friend saying, “Thinking of you — how’s your day?” or scheduling a short coffee chat with a colleague, or call a friend on your commute.

3. Prioritize Sleep: Without rest, your body and mind cannot recover from daily stress. The lack of rest magnifies stress. Quality rest replenishes both physical and emotional resources, nurturing resilience. Set a “bedtime alarm” before bed to remind yourself to power down.You may want to include a bed time ritual such as drinking a cup of calming tea, stretching , and no screens at least 1 hour before bed.

4. Do Something You Love Daily: Small pleasures matter. Engage in small, enjoyable activities—even brief—to restore purpose and energy. Joy refuels your energy tank. Even tiny moments of pleasure reset your mood. For example, you might like to dance while cooking, sketch for 5 minutes, or water your plants.

5. Learn to Say “No”: Boundaries protect your energy. Healthy boundaries reduce overcommitment and protect your well-being. Be honest and respectful with your “No”. For example, you can reply to a request this way - “I’d love to help, but I can’t take this on right now. Can we revisit next month?”

6. Schedule Rest: Rest is not lazy — it’s a strategy for resilience. Don’t wait until you crash. Intentionally block downtime—even short breaks—in your calendar. For example, you may want to block 10-minute breaks into your calendar for a walk or breathing exercise.

7. Move Your Body: Movement reduces stress hormones and increases feel-good chemicals in the brain. Physical activity releases tension, boosts mood, and helps combat exhaustion. Even light movement reduces stress hormones. You can take a walk during phone calls, stretch at your desk, or jump rope for 5 minutes.

8. Nourish Your Body: Food is fuel. Healthy balanced meals support energy levels, resistance to illness, and overall mental clarity. You can keep healthy snacks nearby — tree nuts, greek yogurt, or fruit. Batch prep simple lunches on Sundays and add one colorful fruit or veggie to your next meal.

9. Define the End of Your Workday: Boundaries are key. Without boundaries, work can spill into every part of your life. Clearly separate work from personal life—whether at the end of your workday or before sleep. You can end your work day with a ritual such as write tomorrow’s top 3 tasks, shut down your laptop, then light a candle or step outside.

Conclusion:

Burnout doesn’t mean you’re failing. It means you’ve been pushing through without enough recovery. For women, especially those carrying both professional and personal responsibilities, this is not a weakness —It means you’ve been strong for too long without enough support. By spotting the symptoms or signs early and practicing these 9 steps consistently, you can protect your energy, restore your balance, and start feeling like yourself again. You can start by picking one tip today, you don’t need to do it all at once, but let the one tip you pick be your first step toward healing.Over time, these small shifts rebuild your energy, your joy, and your sense of control. How do you maintain a healthy balance between work and personal life?

Do you want a personalized support? I’d love to guide you through building your version of a balanced, healthy life.

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