Women play pivotal roles throughout our lives, from mothers, educators, colleagues, managers, confidantes, and even life partners. Regardless of the relationship that we have with them, these women in our lives take on various roles as dedicated caregivers, providing nurturing emotional support and inspiring leadership.
However, juggling these diverse responsibilities can make women more susceptible to burnout, both in the workplace and at home. Hence, prioritising their mental health and well-being is crucial. In this article, we will explore the signs and symptoms of burnout specifically affecting women as well as some tips to help women prevent and manage burnout, and ways that employers can help support them, fostering a supportive and thriving environment for all.
Contributing factors
It has been found that women are more likely than men to experience burnout. The specific causes of burnout in women include:
- Physiological factors: Women experience hormonal fluctuations across their lifespans, due to the menstrual cycle, pregnancy, and menopause. Changes in hormone levels may increase a woman’s tendency to develop psychological burnout.
- Psychological factors: While both men and women experience burnout, their responses to stress can differ. Men may adopt a problem-solving approach, aiming for quick resolutions or avoidance altogether. In contrast, women tend to reflect and consider various perspectives and potential impacts on others before reaching conclusions.
- Social factors: Career challenges (i.e. Unequal pay and limited career advancement opportunities can be demoralising), Social stressors (i.e. Expectations to fulfil gender roles as a woman while juggling work demands create additional stress), Workplace safety stressors (i.e. Facing higher risk of both psychological and sexual harassment at the workplace), Work-life balance stressors (i.e. Expectations to always give 100% at work).
Signs & symptoms
Due to hormonal changes, the tendency to thoroughly think through a problem and various social factors that often contribute significantly to women’s vulnerability to burnout, some common symptoms that women are more likely to experience include:
- Physical symptoms – E.g. Body pain, digestive issues, chronic fatigue.
- Depressed symptoms – E.g. Mood swings, intrusive negative thoughts.
- Anxious symptoms – E.g. Jumpiness, irritability.
- Social symptoms – E.g. Withdrawal from social interactions.
- Occupational symptoms – E.g. Loss of productivity.
Overcoming burnout
Burnout doesn’t develop overnight; it is a gradual build-up of unaddressed stress over a period of time. Prioritising self-care is crucial for both the prevention and management of stress and burnout. Here are some self-care tips that women can incorporate:
Physical self-care
- Proper nutrition helps to supplement the lack of nutrients from physiological changes
- Regular physical activity can elevate mood by promoting the release of “happy” hormones associated with positive emotions
- Sufficient sleep lowers the body’s stress hormone levels
- Regular health checks to have peace of mind
Mental and emotional self-care
- Mindfulness practices can help calm scattered thoughts and emotions, promoting mental clarity and effective stress management
- Incorporating creative hobbies into your routine can help you relax and reduce stress, boost your mood, and provide a sense of accomplishment
Social self-care
- Maintaining healthy relationships with family and friends provides a network of emotional support, fostering a sense of security and belonging. It helps to improve mental well-being and combats feelings of loneliness. Sharing both positive and negative experiences with loved ones allows you to process the challenges you may be facing, hence reducing stress and promoting a more positive outlook and better mental health.
Spiritual self-care
- Tending to your own spiritual needs. This can involve various practices, religious (e.g. prayer, meditation) and non-religious (e.g. mindfulness exercises, volunteering). Such spiritual practices can help to reduce stress by lowering stress hormones.
Employers can also support women to prevent or manage burnout at the workplace by:
- Recognising the early signs of burnout: Training programs can help equip individuals with the knowledge and skills for early detection, prevention and support towards employee burnout. Regular checking in on the overall well-being of employees and offering the necessary support required demonstrates a commitment to a healthy work environment.
- Creating a safe work environment: This means creating a space where employees feel comfortable raising concerns without fear of judgment. This empowers them to speak up against workplace harassment, fostering a culture of respect and inclusivity.
- Inclusive work culture: Cultivating an inclusive work culture fosters a sense of belonging, support, and community for all employees. This supportive environment can significantly reduce the risk of burnout.
- Support working caregivers: Employers can play a vital role in alleviating the burden on working caregivers, particularly women, by offering flexible working arrangements and providing access to caregiving and self-care resources.
Preventing and managing burnout requires a multifaceted approach. While personal self-care efforts are crucial, strong employer support is equally essential. Together as a community, we can create an environment that prioritises well-being and empowers women to thrive!
