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6 Tips for Keeping Burnout at Bay

1 in 3. That’s how many women are considering changing positions or leaving their employers altogether as a result of job burnout according to this McKinsey report. Are you one of them?

In a recent Deloitte report, “widespread burnout is made worse by poor/work life balance and an ability to “switch off” from work. Women don’t feel that employers are supporting efforts to balance work with other responsibilities and commitments. Sixty-four percent of hybrid workers indicate their employer hasn’t set clear expectations around where and how they’re expected to work. There’s no doubt about it, burnout is a significant problem, and it’s only getting worse.

There are many potential causes for burnout, including unclear job expectations, dysfunctional workplace dynamics, lack of social support, and work-life imbalance. Regardless of the causes, however, unaddressed burnout can lead to serious physical and mental health issues, such as excessive stress, insomnia, high blood pressure, alcohol or substance misuse, and vulnerability to illness.

Don’t let a demanding job or toxic work environment undermine your health. Take the following actions to keep burnout at bay. 


Burnout is a serious issue in today’s workplace that can have serious consequences, both professionally and personally. Protect your physical and mental health by taking these steps to manage, mitigate, and prevent burnout.

  • Spot it early. Know the signs of burnout so you can recognize it early and make any necessary changes. Loss of motivation and excitement in your work, increased negative outlook, decrease in performance, mental and physical exhaustion, and physical ailments are all red flags signaling something isn’t right.
  • Match your workload to your capacity. Women are especially prone to taking on more than we should. Partly from societal pressure and partly from pressure we put on ourselves, we work harder, longer, and faster than what is optimal in order to prove ourselves. While it may be considered the fast track to success, it’s also the fast track to burnout. Instead of constantly taking on more, make sure your workload actually matches your capacity. Know your limits, delegate whenever possible, and learn to say no. Taking proactive action to manage your workload is one of the best things you can do to prevent burnout.
  • Set boundaries. Today’s world of constant connectivity has blurred the lines between professional and personal life. This is especially true when working remotely from home. It is all the more imperative, then, that you set and communicate clear boundaries around your priorities, your availability, and your working hours. Establishing (and maintaining) boundaries is easier said than done, but doing so is key to keeping burnout at bay. Here are some helpful tips for setting healthy boundaries at work.
  • Prioritize self-care. In order to continue giving yourself to your work, both on the job and at home, it is essential that you replenish your physical, mental, and emotional energy. Prioritize adequate sleep, nutrition, and exercise, as well as activities that release stress and bring you joy. You may be tempted to think you don’t have the time to spare, but making time for them will actually increase your productivity in the long run. If you’re struggling to squeeze in these essential activities, I highly encourage you to take Laura Vanderkam’s Time Tracking Challenge – it’s an eye-opening experience!
    For more ideas and practical help, check out this
    ultimate guide on self-care for the working mom!
  • Ask for help. You don’t have to battle burnout alone. Discuss specific concerns with your supervisor to see if you can find mutually beneficial solutions. Reach out to coworkers, friends, and loved ones for support and collaboration. Ask your family members to chip in with household duties. Wherever and however you can get it, community and support are key to mitigating burnout.
  • Find a healthy work environment. If your burnout is coming from a toxic work environment, excessive or unfair job demands, or insufficient support from management, a job change may be in order. Look for a work environment that aligns with your values, fits your schedule and lifestyle, and is committed to supporting and empowering its employees.


Is your current work situation the cause of your burnout? Are you unhappy, unsupported, and unfulfilled where you are and looking for a change? Here are three ways a pivot could help:

  • A change in career. As mentioned above, you may need a work environment that better meets your needs and aligns with your values. You may want to consider finding a new company to work for, or an entirely new career path altogether. Check out these 5 signs you should consider a career pivot to see if that’s the right choice for you.
  • A return to paid work. Many moms leave the workforce because they are burnt out and you might be worried it will happen again. It doesn’t have to, when you follow the steps outlined above at work and do the work to explore what kind of work would align with your life as a parent and what you want for yourself now then you can feel excited about returning to paid work. Fresh energy is a benefit of hiring a returner especially in today’s market.
  • A career pause. On the flipside, if you are burned out from trying to juggle professional and familial obligations, you may decide it’s best to hit pause on your career for a bit. That’s okay! With a little strategic planning, it is possible to successfully return to work after a career pause. And when that time comes, Parents Pivot will be here to guide you every step of the way.

This piece originally appeared on ParentsPivot.comTo learn more about how Parents Pivot can help you achieve the work-life integration that you want as a leader and a parent, visit our Shop for more information on their 1:1 coaching.

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