Burnout, Boundaries & Self-Care for Women
Burnout is no longer just a buzzword—it’s a reality for countless women navigating the demands of work, family, and personal life. Defined by the World Health Organization as a state of chronic physical and emotional exhaustion caused by prolonged stress, burnout has reached epidemic levels, especially among women in caregiving roles.
This Valentine’s Day, let’s talk about something we often overlook: prioritizing ourselves. Learning to recognize energy drains and create healthy boundaries isn’t just self-care—it’s life-changing
What is Burnout and What Are Women So Affected?
Burnout goes beyond simply being tired. Symptoms often include:
- Emotional exhaustion (feeling detached or irritable).
- Physical fatigue (feeling drained even after rest).
- Mental exhaustion (difficulty focusing or finding motivation).
Research shows women are disproportionately affected, especially those juggling caregiving, professional demands, and societal expectations. A 2022 study published in The Lancet found that women are 32% more likely than men to experience burnout, largely due to emotional labor and role overload (The Lancet Public Health, 2022).
The Role of Boundaries in Reclaiming Your Energy
One of the greatest contributors to burnout is a lack of boundaries. Saying “yes” too often, overcommitting, and feeling guilty for setting limits can deplete your energy.
Healthy boundaries allow you to:
- Prioritize your time and energy for what truly matters.
- Strengthen relationships by showing up fully and authentically.
- Reduce stress by letting go of unnecessary commitments.
How to Set Boundaries (With Grace):
- Identify Your Needs: Reflect on areas where you feel overextended.
- Communicate Clearly: Use “I” statements to express your needs (e.g., “I need more time to recharge this weekend, so I can’t join.”).
- Practice Saying No: It’s not selfish—it’s necessary.
The main thing to remember is that self-care is not a luxury and it more than just bubble baths. It’s a necessity. It’s about creating space to nurture your mental, emotional and physical well-being. All those things we ignore, not listening to our bodies and saying “yes” as a default leads to burnout.
With the mastering the art of setting boundaries, it now leaves you with more time to take care of yourself. When you take care of yourself, you’re better equipped to care for others.
The Foundation for Self-Care, Energy and Resilience
Lifestyle medicine supports self-care by offering a holistic view of your health. Focusing on making healthy and positive choices and lifestyle changes, it offers a science-based framework to reduce burnout and increase resilience.
Nourish your Body with Whole, Plant-Based Foods: Foods like leafy greens, beans, and nuts are rich in nutrients that combat inflammation and stabilizes energy levels. (Harvard Health Publishing, 2023). There is a reason they say breakfast is the most important meal of the day and hydration is important as it provides your body with fuel and energy.
Incorporate Joyful Movement into your Routine: Movement reduces cortisol (the stress hormone) and boosts mood. Aim for 30 minutes most days. This can be yoga, taking a walk outside or even dancing to tunes while you cook or move around the house.
Incorporate 10 minutes a Day for Mindfulness: Mindfulness techniques, such as deep breathing or gratitude journaling, help to center your mind and emotions providing clarity and increasing resilience.
Prioritizing Restorative Sleep: Sleep is essential for stress recovery. Aim for 7–9 hours per night and create a calming bedtime routine. Turning of screens at least 30 minutes before bed helps to settle your mind and body.
Avoiding Risky Substances: Minimize alcohol and caffeine, as they can disrupt sleep and increase anxiety.
Building Positive Relationships: Surround yourself with people who uplift and energize you. Setting boundaries, prioritizing the people and activities you love and nurturing those healthy relationships lowers stress and improves well-being.
Ready to reclaim your energy and thrive?
As you know I love supporting and celebrating the amazing things women can do at every stage of their lives, so this Galentine’s Day I’m hosting a workshop to help the gals in my life address their burnout and remove some of their biggest hurdles in their lives – ENERGY DRAINS!
In my Energy Drains Workshop, we’ll:
- Identify the hidden drains that sap your energy.
- Learn how to set healthy boundaries that protect your well-being.
- Create actionable steps to reclaim your time for what truly matters.
Whether it’s overcommitment, clutter, or the constant pressure to “do it all,” this workshop will help you let go of what’s holding you back and make space for joy, connection, and self-care.
Join me Monday, February 10th at NOON PST or Saturday, February 15th at 9 AM PST for the Energy Drains Workshop this Galentine’s season and regain time, energy and clarity. Spots are limited, so don’t wait—register today!
References
- World Health Organization. “Burnout as an Occupational Phenomenon: International Classification of Diseases.” 2019.
- The Lancet Public Health. “Gender Disparities in Burnout Among Caregivers.” 2022.
- Harvard Health Publishing. “Plant-Based Diets and Inflammation.” 2023.
- National Institute of Mental Health. “Stress and Resilience: Evidence-Based Strategies.” 2021.
