Feeling Fried? Why Women Burn Out Faster and How to Bounce Back

Burnout is an all-too-common experience for many women, especially as we juggle the demands of work, relationships, personal well-being, and societal expectations. As a woman in my late 20s, I’ve often found myself teetering on the edge of exhaustion, trying to keep up with a career, social commitments, and self-care, while meeting the often-unspoken standards placed on women. It turns out, this experience is not unique, and there are concrete reasons why women are more susceptible to burnout than men.

The Mental Load

One of the primary reasons women are more prone to burnout is due to what psychologists call the "mental load." This refers to the invisible, ongoing mental work of managing life, such as keeping track of appointments, household chores, and family schedules. According to a 2019 study in the journal Socius, women still take on the majority of this unseen labor, even when they work full-time. This mental load adds a layer of stress that is often overlooked and can lead to emotional exhaustion over time.

As someone who balances a full-time teaching career, personal goals, and the ever-expanding to-do list in my head, I can attest to the weight of this mental burden. It’s not just about completing tasks; it’s about constantly thinking ahead, planning, and worrying about what needs to be done next. This can easily push women into burnout territory.

Societal Expectations and Gender Roles

Women are also more likely to experience burnout due to societal expectations. Historically, women have been expected to be caregivers, and while these roles are slowly shifting, the remnants of these traditional gender roles still exist. Women often feel pressure to be nurturing, supportive, and accommodating, whether it’s in their personal relationships or in the workplace. The pressure to “do it all” and to do it perfectly can be overwhelming.

According to research from the World Health Organization (WHO), women are twice as likely as men to experience anxiety and depression, both of which are key contributors to burnout. These societal pressures to constantly perform in various roles—whether as a partner, friend, daughter, or employee—can lead to chronic stress, which eventually results in burnout.

Hormonal Differences

Biological factors, such as hormonal differences, may also contribute to higher burnout rates among women. Cortisol, the body’s primary stress hormone, can be more easily triggered in women than in men. Research from the Journal of Neuroscience has shown that women’s brains react differently to stress, with a more sustained release of cortisol, which can lead to prolonged feelings of anxiety and stress.

This, combined with menstrual cycle fluctuations and life events such as pregnancy and menopause, can make managing stress more difficult for women. For me, I’ve noticed that my ability to handle stress varies depending on the time of the month, making it crucial to prioritize self-care when I feel particularly vulnerable to burnout.

How to Combat Burnout

While burnout can feel overwhelming, there are ways to combat it. Prioritizing self-care, setting clear boundaries, and delegating tasks—both at work and in personal life—are essential for avoiding burnout. It’s also important to lean on your support system and seek help when necessary.

For me, taking time to unplug from work and social commitments has been crucial in managing stress. Whether it’s through mindfulness practices, regular exercise, or simply saying “no” when I need a break, small adjustments can make a big difference in preventing burnout.