Info Drop: What Is Burn Out?

& how does it affect women differently?

Here’s the thing about burnout: if you ignore it, it doesn’t just go away. It builds. And before you know it, what started as low energy or a little Sunday-night dread can snowball into real, lasting consequences at work.

At first, you might just feel drained, physically and emotionally wiped out. You’re running on empty, struggling to get through the day, even with tasks that used to be second nature.

Then your focus starts slipping. You can’t seem to concentrate like you used to, and pushing through only makes things worse. Mistakes creep in. Deadlines get missed. Your work might not reflect what you’re actually capable of, and that’s incredibly frustrating.

Burnout doesn’t just mess with your energy or your output. It impacts your mood too. Maybe you’re feeling down, irritable, disconnected, or just plain indifferent about your job. Those emotions don’t stay bottled up either. They spill over, affecting how you show up in meetings, how you respond to coworkers, even how you communicate with clients. And unfortunately, that can strain the very relationships that are key to your success.

Bottom line? Burnout is serious. It's not just a rough week, it's a signal that something needs to change.

And here’s what’s important to name: burnout doesn’t hit everyone the same. For women, it often shows up under the weight of invisible labor:  the mental load, the caregiving, the pressure to be “on” at work and at home. Many of us are trained to push through, to overextend, to stay agreeable even when we’re overwhelmed. That kind of performance isn’t just exhausting, it’s unsustainable. Recognizing that isn’t weakness; it’s wisdom. Your well-being matters just as much as your output.

~ Claire, writer for P.O.W.H.E.R

Burnout = emotional, mental, and physical exhaustion caused by chronic stress. It’s not a weakness. It’s a system that asks too much and gives too little. Rest is not lazy. Rest = recuperation

Women Face Extra Layers:

1. Emotional labor

2. Caretaking role

3. Unequal pay

4. Workplace bias

   
   

Physical Symptoms:

1. Persistent exhaustion

2. Insomnia

3. Changes in appetite

4. Increased illness due to weakened immunity

   
   

Social Symptoms:

1. Withdrawal from social activities

2. Cynicism towards work or colleagues:

Emotional Symptoms:

1. Feelings of cynicism

2. Irritability

3. Loss of motivation

4. Leading to a sense of detachment from work and personal relationships

Some Things To Consider:

Burnout is not a mental illness:

It is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress.

Burnout can overlap with symptoms of other conditions:

It's important to distinguish burnout from conditions like depression or anxiety, as the treatment approaches may differ.

Seek professional help if you are concerned:

If you are experiencing persistent or severe symptoms of burnout, it's crucial to seek help from a trusted healthcare professional.

Burnout Recovery Isn’t a Luxury, It’s a Lifeline

If you’re starting to feel stretched too thin, emotionally wiped, or like you’ve hit a wall you just can’t push through, you're likely dealing with burnout. And while it might feel easier to just keep going, what you really need is to hit pause, and reset. Here’s how to start that process in a way that’s practical, honest, and completely doable.

1. Own What You’re Feeling:

Before you can do anything about burnout, you have to name it. That nagging exhaustion? The lack of motivation? The frustration that bubbles over at the smallest things? That’s not just “a rough week.” That’s your body and mind waving a red flag. It’s okay if admitting it feels uncomfortable, especially if you're used to doing everything perfectly or tying your worth to how productive you are. But naming what’s happening is the first real act of taking back control. You're not failing, you're human. And something needs to shift.

2. Get Clear on What’s Causing It:

You can’t solve a problem you don’t fully understand. Burnout doesn’t happen in a vacuum, it usually stems from working nonstop, carrying too much on your own, constantly chasing perfect, or saying “yes” when your gut is screaming “no.” If you're unsure what’s fueling your burnout, try this: write down the things that consistently drain you, the moments that make your chest tighten or keep you up at night. You don’t need to figure it all out in one sitting. Start tracking the patterns over a few days. Once you’ve got a clear view of your energy leaks, you can begin to patch them, not with temporary fixes, but with changes that actually stick.

3. Start Setting Boundaries That Stick:

Here’s where things start to shift. Boundaries aren’t about being rigid, they’re about being intentional. Define when your workday starts and ends, and let your team, clients, and even your friends or partner know those times matter. Block off your calendar for real breaks, and take them. Limit your availability for meetings and emails so you can protect time for deep work (and deep rest). If you work from home, carve out a specific space just for work. It helps create a clearer line between “work you” and “you-you.”

And yes, turn off your notifications when the day’s done. The world won’t fall apart if you don’t answer that one Slack message at 9:42 p.m.

4. Reignite Your Career Curiosity:

Sometimes burnout doesn’t come from doing too much, it comes from feeling stuck or uninspired. If your day-to-day no longer feels aligned with who you are or where you’re headed, it might be time to reassess. Look at people in roles that excite you. What skills do they have? What steps did they take to get there? Whether it’s a course, a certification, or a shift in direction, taking steps toward something that energizes you can breathe life back into your work. Remember: growth can be just as healing as rest.

5. Prioritize Like Your Sanity Depends On It (Because It Does):

Burnout loves chaos. So fight back with clarity. Start each day with your top 1–3 non-negotiable tasks. Not everything deserves your immediate attention, and not everything needs to get done by you.

Use tools like the Eisenhower Matrix to sort what’s urgent vs. important. Or try the “Eat the Frog” method, tackling your toughest task first thing so it’s not hanging over your head all day.

When you work with intention, you create space, for deep focus, creativity, and (yes) breathing room.

6. Rebuild Your Life Outside of Work:

Burnout thrives when work is the only thing on your radar. So start filling your life with the stuff that lights you up outside of your job. Build a morning routine that energizes you, not just one that gets you out the door. Go to bed at the same time each night. Move your body, even if it’s just a walk around the block.

Eat nourishing food. Stay hydrated. Do the things that bring you joy, whether it's painting, cooking, reading, dancing like an idiot in your living room, or just lying in the grass and staring at the sky.

And make time for your people, the ones who remind you of who you are when work isn’t the headline.

7. Let Tech Work for You, Not Against You:

There’s no gold medal for doing everything manually. Automate the little stuff so you can focus on what matters. Use productivity apps to streamline your workflow. Set reminders for breaks. Use project management tools to delegate and stay organized without needing to micromanage everything.

And yes, wellness apps count. Whether it’s a reminder to stretch, sip water, or take three deep breaths, small tech nudges can help pull you out of autopilot and back into balance.

Oh, and one more thing: mute those after-hours notifications. Your rest isn’t negotiable.

Follow along on Instagram @powher.co for more real information, shared stories, and tools that support your power. 🩷

Have you ever felt like you are stretched too thin? How do you handle situations like this? You Matter! Your mental state matters! Your voice matters!

With Love,

P.O.W.H.E.R.co