Burnout. We’ve all heard the word. It’s that crushing weight that creeps in, quietly at first, until one day, it hits like a freight train. For many women, it’s not the job burning them out but the juggling act. 

Balancing a career while carrying the bulk of caregiving responsibilities is a feat that often leaves you gasping for air. You wake up exhausted, drag yourself through the day, and collapse into bed just to do it all over again.

The World Health Organization calls burnout a “workplace phenomenon,” but it goes beyond the work issue for so many women. It’s the countless invisible tasks at home. The school runs meal prep and laundry piles. It’s the pressure to succeed in a career while also being a pillar for your family. And here’s the kicker: no one sees the toll until it’s too late.

You’re not alone in this feeling. At least 79 percent of workers in the UK have experienced burnout, and many women in the workforce today are caught between these two worlds, with expectations growing heavier daily. It’s a ticking time bomb, and we must find a way out.

Let’s break it down, get real about the pressures we face, and explore why burnout hits harder than we think.

The Systemic Causes of Burnout in Women

Let’s be real. The problem goes deeper than having too much on your plate. It’s baked into the very structure of the work itself. 

Sure, we’ve got “work-life balance” policies and wellness programs. 

But does it feel like enough? 

Probably not. No amount of mindfulness apps or yoga classes will fix a culture that rewards overwork and punishes vulnerability.

According to the Maslach Burnout Inventory, six key factors contribute to burnout: workload, control, reward, community, fairness, and values. Sound familiar? These aren’t abstract concepts; they’re the daily realities of work.

Workload – too much to do and not enough time.
Control – feeling like your job runs your life, not the other way around.
Reward – pouring yourself into work and getting little to nothing back.
Community – feeling isolated, even when surrounded by people.
Fairness – seeing others get ahead while you’re stuck.
Values – working in a place that doesn’t align with who you are.

The bottom line? 

We can’t fix burnout by working harder or pretending it’ll get better on its own. The system itself needs to change.

The Added Pressure on Women with Caregiving Responsibilities

Now, throw caregiving into the mix. For most women, caregiving isn’t something you can simply switch off when the workday ends. It follows you home, weighing on your mind as you try to finish that report or prepare for a meeting. 

You’re worrying about getting dinner on the table, helping with homework, caring for aging parents, all while keeping your professional hat on.

Here’s the hard truth: women still carry the majority of these responsibilities, even in 2024. Despite societal progress, the expectations for women to handle it all remain, whether spoken or unspoken. 

You’re expected to be the career woman who can do it all, but the reality? 

It’s exhausting, and sometimes, it feels impossible.

But that’s not the narrative we’re told. We’re told we can do it all, and so when the cracks start to show, it feels like failure. 

The truth is, it’s not about failure but the impossible standards we’re asked to meet. And we need to start challenging those standards.

The Workplace’s Impact on Burnout for Women with Caregiving Duties

Workplaces aren’t built with caregivers in mind. Sure, there are maternity leaves and family-friendly policies, but when you’re back in the office, it’s like stepping into a game where the rules are stacked against you. 

You’re back at work, but somehow, you’re seen differently. “She’s a mom now. Will she still be committed?” “Can she handle that project with everything she’s got going on at home?”

It’s frustrating, right? You’ve worked hard, built your reputation, and yet there’s always that question hanging in the air. 

For many women, this leads to being overlooked for promotions, passed up for projects, or even, in some cases, pushed out. And when you combine this with the emotional toll of caregiving, it’s no wonder burnout hits hard.

Leadership and Organisational Culture Must Change

The burnout crisis is often the result of a toxic or unsustainable workplace culture that is usually associated with the type of leadership. If the people at the top aren’t willing to walk the walk, no amount of “wellness” programs or empathy will make a difference. 

So, what needs to change? Here are the critical steps leaders must take to reset the culture and tackle burnout at its roots:

1. Redesign Workloads to Be More Manageable

Burnout often stems from a mismatch between the demands placed on employees and the resources they’re given to meet them. It’s not enough to tell people to “take care of themselves” if their workload is overwhelming.

2. Build a Culture of Open Communication

Burnout festers in silence. People don’t often speak up when they’re feeling overwhelmed for fear of being seen as weak or incapable. Start by fostering regular, honest conversations about workload, stress, and mental health. Check-in with your team, not just about project deadlines, but about how they’re doing overall. 

3. Make Flexibility the Norm, Not the Exception

The traditional 9-to-5 grind isn’t sustainable for everyone, especially for women balancing caregiving duties. Flexibility is no longer a perk; it’s a necessity. Organisations need to shift from rigid schedules to more adaptable, people-centred approaches. Offer flexible work hours, remote work options, or compressed workweeks that allow employees to manage their personal and professional lives more effectively.

4. Recognise and Reward Effort, Not Just Output

Burnout often arises from the feeling that hard work goes unnoticed. When employees feel undervalued, it chips away at their motivation and engagement. Leaders need to make sure that recognition goes beyond metrics and numbers. Celebrate small wins, acknowledge effort, and highlight contributions that may not always be tied to big results.

5. Invest in Mental Health and Stress Management Resources

Wellness programs should go beyond surface-level perks like yoga classes or free snacks. Offer access to professional counselling, coaching, or stress management workshops that provide employees with practical tools for managing their well-being.

It is essential to create a culture where employees, especially women, feel safe speaking up about stress, burnout, or mental health. People need to feel heard, supported, and empowered to ask for what they need without fear of judgment or repercussions.

Practical Tips for Women to Avoid Burnout

You can’t always change the system, but you can take control of how you navigate it. The trick is to find ways to regain control over your time and energy. Here are a few practical tips to help you avoid burnout and take back control:

• Build a support system: Find mentors, sponsors, and peers who can help you navigate your career. They don’t have to look like you or come from the same background; what matters is that they’re willing to help you grow.
• Set boundaries: Know when to say no. Whether it’s turning down extra work or stepping away from your phone after hours, setting limits is essential to protecting your mental health.
• Prioritise self-care: Taking time for yourself isn’t selfish. Whether exercising, meditating, or just reading a book, carving out time to recharge is key.
• Speak up: When you feel overwhelmed, don’t be afraid to ask for help or raise concerns. Burnout thrives in silence.
• Get professional support: Whether it’s therapy, coaching, or stress management programs, don’t hesitate to seek resources to help you stay on track.

I’ve had to build my own network while juggling family and career; let me tell you, it wasn’t easy. I approached people in top positions, the ones others were too scared to talk to. I wasn’t shy. I asked for advice on mentorship. I told them my story, my goals, and how I could contribute. It worked. Slowly, doors began to open, and I found myself in rooms I never thought I’d be in.

Was it intimidating? Absolutely. But here’s the thing – fear doesn’t get you a seat at the table. Boldness does. You’ve got to be willing to take that first step, even if it feels uncomfortable. It’s the only way to break through.

Conclusion

We’re not going to solve the burnout crisis overnight, but we can start by demanding more from the organisations we work for and more from ourselves. Leaders need to step up and take responsibility for the cultures they create. And as women, we need to stop feeling guilty for asking for what we need.

You’re not alone in this. And you’re not powerless, either. The road to change might be long, but it’s one worth walking. Because at the end of the day, you deserve a life where you don’t have to choose between your career and your well-being.