Burnout Is Hitting Women Harder – Here’s 5 Life Coach-Approved Ways To Avoid It  

Burnout – you’ve seen the term all over social media, and let’s be real, you’ve likely felt it too. The name says it all, right? That feeling of constantly running on empty, juggling a million things (mostly work), and burning the candle at both ends. And, of course, it doesn’t just mess with your productivity – it can start to take a toll on your mental and physical health.

Because, actually, it goes beyond having a never-ending to-do list and non-existent lunch breaks (though these things can certainly be contributing factors), with nine out of 10 adults in the UK admitting to experiencing high levels of pressure at work over the last year. The World Health Organisation (WHO) has even categorised burnout as an ‘occupational phenomenon’, linking it directly to high levels of specifically workplace stress that hasn’t been successfully managed.

How can you spot burnout symptoms? Mental Health UK’s 2025 Burnout Report splits the signs into three categories: physical, emotional and behavioural...

Physical Symptoms Of Burnout

• Feeling tired or exhausted
• Recurring insomnia and sleep disturbances
• Frequent headaches, muscle or joint pain
• Gastrointestinal problems, such as feeling sick or loss of appetite
• Frequent illness due to lowered immunity

Emotional Symptoms Of Burnout

• Self-doubt, feeling a failure or worthless
• Feeling detached and alone in the world, overwhelmed and/or demotivated
• Lacking sense of satisfaction and achievement
• Loss of interest and enjoyment
• Persistent feelings of dread, worry and anxiety

Behavioural Symptoms Of Burnout

• Procrastinating, taking longer to complete things and being late for work
• Decreased output and productivity
• Becoming isolated and withdrawing from people, responsibilities, etc
• Reliant on food, drugs or alcohol to cope
• Irritable and short-tempered, likely to have outbursts and take frustrations out on others

Yet despite the positive progress around mental health awareness in recent years, statistics confirm a sobering reality; the same burnout report found that more than a third of adults experienced extreme levels of stress at work ‘always’ or ‘often’ in 2024, with women 13% more likely to experience these high levels.

So, what exactly causes burnout? A big culprit for many of us is the struggle with work/life balance – or, let’s be honest, the complete lack of it. With technology keeping us connected to work 24/7, those constant emails and messages can bleed into our personal lives, making it hard to truly switch off. As a Clarity and Consistency Coach, I help busy, stressed people take back control of their days (and their life) by establishing helpful habits and consistent routines to make life feel easier. During my coaching sessions, I’ve witnessed how the “always on” culture often feels unavoidable – Dr Laura Giurge from the London School of Economics calls this “the email urgency bias”.

Her research shows that the stress of being expected to reply quickly (basically living in “always on” mode) leads to more stress and lower wellbeing – aka burnout. And it’s not just desk jobs feeling the pressure. Healthcare and hospitality workers consistently put in dangerous levels of overtime and regularly skip breaks, which only adds to the strain. It’s no surprise, then, that 22% of women want to quit their current job because of the work/life balance, according to Deloitte’s Women @ Work 2024 report.

But here’s the kicker: burnout seems to hit women harder than men. Why? For one, women are more likely to juggle work with caregiving and unpaid household duties, especially if they’re squeezing a full-time workload into part-time hours, which cranks up the stress. On top of that, financial insecurity – driven by the gender pay gap and more women working in lower-paid industries – adds an extra layer. Research by the House of Commons in 2024 found that 24% of women, compared to just 15% of men, are in the lowest-paying jobs. The survey goes on to flag that when it comes to part-time work, which is more common for women, the majority of these roles are in lower-paying jobs. In short: the deck is stacked in a way that makes burnout especially tough for women to avoid.

And, of course, preventing burnout requires more than just a quick fix. Recognising that it’s a serious issue is an important first step, but managing it comes from creating a sustainable balance that supports our long-term mental and physical wellbeing. Attempting to treat symptoms with a long-overdue week’s leave or a well-intentioned team social might seem like an option, but in reality it’s like attempting to stem a bleeding artery with a single stitch: too little, too late.

Instead, the key is to put in place systems and safeguards to prevent it in the first place. For individuals, that could mean setting boundaries, knowing when to say no and carving out time for rest and self-care – even if that means prioritising your own needs over work. For employers, it’s about fostering a culture that encourages work-life balance, offers flexibility and actively supports employee wellbeing.

If you want to avoid the burnout trap, here are some strategies I recommend to my clients for shifting their approach and working smarter, not harder...

5 Ways To Beat Burnout Before It Starts

Keep Notifications To Work Hours

Constant laptop pings or phone vibrations from work blur the line between your job and personal life. Instead make a habit of muting notifications outside of work hours or when you need to focus on a particular task to minimise distractions and truly switch off.

Prioritise Your Needs

When we’re stressed, busy or flat-out fatigued, our basic needs are the first things to slip. Building solid foundations not only shows self-compassion but also boosts resilience against daily stres These foundations can include nutritious meals eaten without distraction, getting morning sunlight on your face and prioritising quality sleep. Start small – pick just one to focus on – and make it a non-negotiable part of your routine.

Reclaim Your Identity With Simple Language Shifts

If work feels all-consuming, pay attention to the language you use to describe it. Instead of saying ‘I am...’ (‘I am a teacher’, ‘I am a project manager’) use ‘I work as...’ (‘I work as a teacher’, ‘I work as a project manager’). This simple shift can help create mental boundaries, reminding you your job is just one part of your life, not your entire identity.

Lean Into A Good Enough Mindset

Is the pressure to win approval from others, make flawless decisions or always be at the top of your game adding to your work stress? Shift your perspective: approach tasks with a “good enough” mindset, not a “perfect”. Be honest about what’s realistically achievable for you (and others).

Carve Out Time To Unplug and Recharge

Set clear boundaries outside of work to rest and reset. Finding what helps you unwind may take some trial and error, but things like meditation, socialising with friends, listening to calming music, or engaging in phone-free activities can all help.

If you’re experiencing symptoms of burnout, mental health charity Mind offers a series of resources here, from tools to support you at work to meditation resources to help calm the mind. Alternatively, if you feel your mental health is suffering, always speak to your GP.