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You’ve got big dreams. You’re ambitious, driven, and constantly pushing yourself to the next level, in business, entrepreneurship, or chasing that “vision board you” that you’ve been dreaming of. But let’s be real for a second: what happens when the hustle starts to wear you down? When the excitement fades and is replaced by exhaustion, frustration, and a sense of being overwhelmed?
September is Suicide Prevention Month, and while the topic is heavy, it is extremely necessary, especially for those of us who tend to carry the world on our shoulders. If you’re out here striving for greatness, it’s important to recognize that burnout can creep up on you and, if ignored, can spiral into something more serious and sometimes even a mental health crisis.
So, let’s talk about how to recognize the signs of burnout and what to do before it leads to something darker because your dreams shouldn’t come at the cost of your mental health.
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What Exactly is Burnout?
Burnout isn’t just feeling tired after a long day or dreading Monday mornings. It’s a state of emotional, mental, and physical exhaustion caused by prolonged stress. And for women who are constantly setting new goals, leading businesses, or building something out of nothing, burnout can come on subtly – disguising itself as hard work, commitment, or “just being busy.”
The Early Signs of Burnout: Don’t Ignore Them
Burnout doesn’t happen overnight. It creeps in slowly, usually showing itself in subtle ways before it hits you at full force. Here are some of the early warning signs:
1. Constant Fatigue
You’re not just tired, you’re drained. No matter how much sleep you get, you wake up feeling like you need three more hours. Rest doesn’t seem to recharge you anymore, and getting through the day feels like a monumental task.
2. Lack of Motivation
Remember when you were passionate and excited about your work? When everything felt like it had purpose? Burnout dulls that spark. Suddenly, things that used to motivate you, like hitting milestones or creative problem-solving start to feel like obligations, not passions.
3. Emotional Detachment
You find yourself pulling away from your work, your friends, or even your own goals. You go through the motions, but your heart’s no longer in it. It feels like you’re on autopilot, disconnected from the people and things you once loved.
4. Increased Irritability
Little things start to get under your skin; things that normally wouldn’t bother you. You snap at people, get easily frustrated, and find yourself feeling overwhelmed more often than not. This emotional overload can be an early sign that your stress levels are off the charts.
5. Trouble Concentrating
Your mind feels scattered. Tasks that used to come easily now feel like climbing a mountain. You struggle to focus, forget important details, or feel foggy all the time.
6. Physical Symptoms
Burnout doesn’t just affect your mind, it impacts your body. Frequent headaches, muscle tension, and even unexplained illnesses can all be physical manifestations of emotional stress. If you’re feeling run-down and your body is constantly fighting back, it’s time to pay attention.
Dealing with Burnout Before It Becomes a Crisis
Recognizing burnout is one thing, dealing with it is another. But the good news? There’s a way to catch it before it spirals into something much more serious. Here’s how to start managing the symptoms and reclaiming your mental well-being:
1. Slow Down. You’re Not a Robot
It might sound counterintuitive, especially when you’re trying to build something great, but slowing down is essential. You can’t keep running at full speed without burning out, and that’s okay. Give yourself permission to take a break. Take a day off, step away from that project for a while, or reduce your workload for a week. Slowing down doesn’t mean you’re failing; it just simply means you’re taking care of yourself.
2. Set Boundaries. Yes, Even with Yourself
Burnout often comes from saying “yes” to everything and everyone, and before you know it, you’ve spread yourself too thin. It’s time to get comfortable with the word “no.” That could mean turning down extra work, limiting your screen time, or even setting a strict time to log off each night. Boundaries are your best friend when it comes to preventing burnout.
3. Find Your Support System
You don’t have to carry all of this alone. Whether it’s family, friends, or a mentor, find people you can turn to when things feel overwhelming. It can be hard to open up about feeling burnt out, especially when you’re trying to be strong, but trust me – talking about it helps. A support system can provide a safe space to vent, offer advice, or simply remind you that you’re not in this alone.
4. Practice Mindfulness and Self-Care
We talk about self-care a lot these days, but it’s more than just bubble baths and face masks. Real self-care is checking in with yourself and your emotional well-being on a regular basis. It could be as simple as starting the day with a few minutes of meditation, journaling, or just being still. This doesn’t take hours, but the impact is massive. Mindfulness helps you stay grounded and tuned in with how you’re really feeling so you can catch burnout before it takes over.
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5. Prioritize Sleep and Rest
We ambitious women have a problem of wearing sleepless nights as a badge of honor. But the truth is, no amount of caffeine can replace what your body really needs; good, old-fashioned rest. Getting enough rest is crucial for recharging both your mind and body.
6. Seek Professional Help When Needed
This is a tough one, but it’s so important. If you’re feeling like burnout is evolving into something more serious like depression, anxiety, or even thoughts of self-harm, please don’t wait to reach out for professional help. Mental health professionals are there to support you through tough times, and there’s no shame in getting some help.
How Burnout and Mental Health are Linked
If left unchecked, burnout can lead to more serious mental health issues, like depression or anxiety. Suicide Prevention Month serves as a reminder that we need to be more aware of how closely mental health is tied to our daily stresses and pressures, especially when we’re a group of driven women who are constantly pushing forward.
Here’s the thing: dreams and goals are important, but not at the expense of your health. Burnout is your body and mind’s way of telling you something needs to change. Listening to these signs early on can prevent it from turning into a deeper, darker struggle.
Final Thoughts: It’s Okay to Step Back. Your Mental Health Comes First
As a young woman building your dream, it’s easy to feel like you have to do it all, be it all, and never take a break. But you are so much more than your to-do list or your productivity level. Your mental health matters, and recognizing burnout before it becomes a crisis is one of the most powerful things you can do for yourself.
This Suicide Prevention Month, let’s commit to being more mindful, more compassionate to ourselves, and more open to talking about the realities of burnout. There’s no shame in slowing down, setting boundaries, or asking for help. You deserve success, but you also deserve peace, wellness, and mental clarity.
Take care of yourself, your dreams will thank you for it. Join my newsletter and join my community of young women who are just like you and trying to balance running their businesses, and making self-care a priority. Also, pin this post if it was useful to you!
