{"id":14773,"date":"2022-01-18T16:40:46","date_gmt":"2022-01-18T16:40:46","guid":{"rendered":"https:\/\/www.personanutrition.com\/blog\/?p=14773"},"modified":"2026-04-14T05:15:50","modified_gmt":"2026-04-14T05:15:50","slug":"beating-burnout-10-tips-for-women","status":"publish","type":"post","link":"https:\/\/www.personanutrition.com\/blog\/beating-burnout-10-tips-for-women\/","title":{"rendered":"Beating burnout: 10 tips for women"},"content":{"rendered":"It\u2019s 3 pm, you peek your head\u00a0up from a day of back-to-back meetings and think to yourself, \u201cI haven\u2019t even had lunch yet.\u201d A jolt of caffeine\u00a0gets you to\u00a0your 5pm deadline before\u00a0you dive\u00a0headlong into\u00a0evening chores.\u00a0\u00a0Sound familiar? You may be\u00a0on the road to burnout.\u00a0\u00a0So\u00a0what is burnout, exactly?\u00a0\u00a0Burnout is\u00a0different from\u00a0stress.\u00a0Stress is\u00a0the feeling you get when you\u2019re pushed outside your comfort zone. We all feel\u00a0it\u00a0from time to time; it\u2019s temporary and it&#8217;s normal.\u00a0Burnout is an entirely different beast.\u00a0It\u2019s a more serious issue that\u00a0develops over time and leaves you depleted, detached and cynical. It makes a simple task feel like an insurmountable feat.\u00a0\u00a0\u00a0Are women at higher risk?\u00a0Yes. As women, we tend to wear our superhuman, \u201cget sh** done,\u201d powers like a badge of honor. We sacrifice workouts, sleep and even skip our daily lunch breaks just to keep up.\u202fIn fact, women spend two more hours per day on chores than men who work the same number of hours\u00b9. Add in the mental burden of managing these competing demands\u2014known as \u201cemotional labor\u201d\u2014and it\u2019s no wonder that women, especially millennials, are burning out at an alarming rate.\u00a0How do you know you\u2019re burnt out?\u00a0Burnout comes with some\u00a0telltale\u00a0symptoms:\u202f\u00a0Hopelessness\u00a0Fatigue and exhaustion\u00a0Irritability\u00a0Loss of motivation\u00a0Inability to meet obligations\u00a0Emotional detachment\u00a0Withdrawal\u00a0Brain fog\u00a0Trouble sleeping\u00a0\u00a0If this sounds like you, something\u00a0has to\u00a0change\u2014your health depends on it.\u00a0Here are\u00a010\u00a0tips to help you recover:\u00a0\u00a01) Set healthy boundaries\u00a0\u00a0Boundaries are the limits we set for ourselves in relationships and at work. They not only help preserve our emotional and physical health, but\u00a0they\u00a0can help us work more efficiently too\u00b2. Before your workload gets unmanageable, communicate clear (and reasonable) expectations on timelines,\u00a0and learn how to say \u201cno\u201d or ask for help when you\u2019re stretched too thin. Most importantly, establish reasonable work hours and be sure to plan some well-deserved time-off.\u00a0\u00a0\u00a02)\u00a0Go easy on yourself\u00a0\u00a0Getting burnt out\u00a0doesn\u2019t\u00a0mean\u00a0you\u2019re\u00a0a failure;\u00a0it just means\u00a0you need a break.\u00a0It\u2019s\u00a0important\u00a0to\u00a0keep this in mind.\u00a0A 2016 survey found that the average woman criticizes herself at least eight times a day\u00b3.\u00a0The negative self-talk\u00a0can amplify the psychological effects of burnout.\u00a0So,\u00a0show yourself the same compassion you would to a friend. As the saying goes, \u201cgive yourself grace.\u201d\u00a0\u00a03) Log off social media\u00a0That toxic self-criticism we mentioned above is driven in part by our online habits.\u00a0When we spend time on social media,\u00a0we tend to\u00a0compare\u00a0ourselves to\u00a0the unrealistic images we\u00a0see there, and that can accelerate the\u00a0negative self-talk\u00a0that in turn makes burnout worse.\u00a0So,\u00a0to unwind your mind,\u00a0take a break from\u00a0scrolling.\u00a04)\u00a0Stop\u00a0skipping lunch\u00a0\u00a0When there\u00a0isn\u2019t\u00a0enough time in the day, lunch breaks are the first\u00a0thing\u00a0to go. The truth is,\u00a0stopping for lunch\u00a0increases\u00a0productivity, helps you feel more creative and improves\u00a0your\u00a0focus. Take a few minutes to unplug, enjoy a meal and stretch your legs before tackling the second half of your day.\u00a05) Get plenty of sleep\u00a0\u00a0\u00a0Gearing up to hit &#8220;send&#8221; on an angry work email? Sleep on it! Chances are, you&#8217;ll feel better after a solid eight. Research shows that working while tired makes you more vulnerable to stress and irritability4.\u00a0\u00a06) Move your body\u00a0\u00a0There\u2018s truth to the phrase, &#8220;runner&#8217;s high.&#8221; Moderate to intense exercise produces feel-good chemicals in your brain called endorphins. These are what give you that post-exercise buzz\u2014and make exercise a great de-stressor. Aim for at least 30 minutes of physical activity, five days a week and be sure to include strength exercises at least twice a week for some bonus health benefits5.\u00a07) Eat a healthy diet\u00a0\u00a0People who eat healthier diets, especially Mediterranean-style diets rich in whole foods, feel less stressed than those who eat a typical Western-style diet high in sugar, processed foods, and fast food6.\u00a0Tame\u00a0\u201changer\u201d\u00a0with balanced\u00a0meals\u00a0full\u00a0of fiber, protein\u00a0and healthy fats\u00a0to keep\u00a0your\u00a0blood sugar\u00a0(and mood)\u00a0on an even keel\u00a0throughout the\u00a0day.\u00a0And aim for at least five\u00a0daily\u00a0servings of\u00a0antioxidant-rich\u00a0vegetables and fruits\u00a0for\u00a0important\u00a0stress-busting nutrients.\u00a0USDA\u2019s MyPlate\u00a0defines a\u00a0serving\u00a0as\u00a0one cup\u00a0of fruit, one cup\u00a0raw or cooked vegetables, or two cups of leafy greens.\u00a0\u00a08) Treat yourself to some\u00a0\u2018me\u2019\u00a0time\u00a0Make time for the things that make you feel good. Getting your creative juices flowing with a favorite hobby\u00a0has been\u00a0shown to help reduce stress, so\u00a0dust off those paint supplies and make a mess,\u00a0knowing that you&#8217;ll come out feeling refreshed. Not feeling\u00a0creative?\u00a0Reward yourself at the\u00a0end of a long workweek with a bubble\u00a0bath or\u00a0enjoy lunch with a friend for\u00a0a\u00a0similar dose of feel-good vibes.\u00a0\u00a09) Talk to a therapist\u202f\u00a0\u00a0Burnout increases your risk\u00a0of\u00a0depression.\u00a0Don\u2019t be afraid to ask for help. Check your insurance for local providers or ask your doctor for a referral.\u00a010) Try the right supplements\u00a0When it comes to stress\u00a0and energy (or lack thereof), there is no one-size-fits-all solution.\u00a0Some supplements, like\u00a0ashwagandha,\u00a0can\u00a0help you\u00a0feel\u00a0more relaxed throughout the day, while others\u00a0support your sleep and energy.\u00a0\u00a0Not sure where to start?\u00a0Take our\u00a0free\u00a0nutrition\u00a0assessment\u00a0to find out\u00a0exactly what you need to get your bounce back.\u00a0Emily is a registered dietitian with a master\u2019s degree in health communications. She is a self-proclaimed nutrition nerd and has a knack for translating nutrition science into everyday tips and resources.\u00a0\u00a0Emily is\u202fjust one of Persona\u2019s team of qualified nutritionists.\u202fDo you have\u202fquestions about nutrition?\u202fReach out. Our experts\u202fwould love\u202fto help.\u202f\u00a0\u00a0This information is not intended as a substitute for the advice provided by your physician or other healthcare\u00a0professional\u00a0or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have\u00a0a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.\u00a0","protected":false},"excerpt":{"rendered":"<p>It\u2019s 3 pm, you peek your head\u00a0up from a day of back-to-back meetings and think to yourself, \u201cI haven\u2019t even had lunch yet.\u201d A jolt of caffeine\u00a0gets you to\u00a0your 5pm deadline before\u00a0you dive\u00a0headlong into\u00a0evening chores.\u00a0\u00a0","protected":false},"author":77,"featured_media":18553,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1815,683,1893,1911],"tags":[119],"class_list":["post-14773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-energy","category-womens-health","category-wellness-journey","category-wellness-journey-womens-health","tag-diet"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/14773","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/users\/77"}],"replies":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/comments?post=14773"}],"version-history":[{"count":6,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/14773\/revisions"}],"predecessor-version":[{"id":19739,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/14773\/revisions\/19739"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media\/18553"}],"wp:attachment":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media?parent=14773"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/categories?post=14773"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/tags?post=14773"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}