A Short but Practical Guide on How to Deal with Burn-Out

by Viviana Rizzo

The task list grows until it becomes endless, thoughts crowd and responsibilities take the form of a

boulder on the shoulders: the career, childcare and domestic management. Women seem creatures

divided in two halves: tireless workers whose efforts are taken for granted, mother and wife

struggling to reach the myth of perfection built by a system which is fed by their insecurities. The

working and the domestic sphere crash into each other and often collide. We become a tea pot

whistling and grumbling and boiling of stress.

If you’re one of these women, you could ask: why all of this? Is it normal? What is it?

All of these are symptoms of a condition known as burn-out, a work-stress syndrome causing

apathy, breakdowns and chronic fatigue.  Although it is to be taken seriously, many people deal with this and as many are ready to reach out to help you escape this trap.

According to a study by HBR, in the corporate sector, 42% of women and 35% of men have suffered from burn-out. Moreover, those who burned-out are mainly women: as explained by Sheena Schuy,

“burnout impacts women more because of societal expectations for us to handle the majority of the domestic chores and social events, as well as working”.

 Women are charged with greater mental load: the fatigue from professional work is followed by the responsibilities related to family and home care, by the stress caused by social pressures, obstacles to career advancement and by tiredness resulting from a perennial state of oppression. A further impact is made by a toxic working environment which claims all of the energies and attention. 

But how do you deal with this burden? How do you escape from the trap of stress and burn-out? We can help with these tips and tricks to help manage this condition, but please reach out to a mental health professional who can help develop for you a personalized path of care and recovery.

1. Put your thoughts in order and give them the right category of priority

First of all, clear your mind on all the tasks and responsibilities by setting the record straight and making a list. This would help you to see clearer the real entity of the working load and to facilitate the management. Focus first on those which require the most effort: those that are either more time-consuming or are the top priority. 

This process of rationalization fosters better organization and meaningfully relieves the mental load.

2. Remember: why are you doing all of this?

Burn-out makes people forget why they chose a given career and numb the passion which pushes

them to put efforts into a certain discipline or job. It’s important, then, to explore your memories, remember why you chose that path and ask yourself why and who you were back then. Take notes and write down the reasons why that brought you to take the path you’re on. 

When you feel down, exhausted or apathetic, read them. How do they make you feel?

3. Get help and delegate

You don’t have to do all by yourself: to seek support is a mature behavior, not something to be

ashamed of. Ask for help from friends, siblings, family members, or even by an expert. Share the

burden of home and family care with your partner, it shouldn’t rest only on your shoulders.

Where it’s possible, delegate those tasks which don’t need your direct intervention. 

Remember: you don’t need to do it all on your own. Delegate!

4. Make time for yourself

Audre Lorde wrote “caring for myself is not self-indulgence, it is self-preservation”.

Rest is radical, especially for women in a society that pushes them to be charged with an inhuman working and mental

load. To rest means to grow, to think, to make time for hobbies and interests and to restart.

Whatever rest is for you, make space for it. Take care of your body and your mental and physical

well-being, read a book, take a course, manage a personal project.

It’s not idleness, but a new beginning. Demand a personal space and time to rest, even for few

minutes, because these are your rights.

5. Don’t strive for perfection

Society often pressures women with an impossible checklist of qualities to be considered “perfect.” But perfection is unattainable by design — we are human, and mistakes are part of life. Instead of striving for perfection, focus on what is possible for you. Be proud of what you do and what you accomplish, and don’t fear mistakes. Our value is not in being flawless, but in the good we bring through our actions.

6. To say no is a right

Learn to say no. You won’t be rude for declining an invitation or collaboration you can’t carry out properly. Time and energy are limited for everyone. Before agreeing, ask yourself: Do I have the time? Am I capable? Does it align with my goals or growth? Does it genuinely interest me?

Think carefully before answering and build healthy boundaries. Saying no can be more considerate than accepting and not finishing—both for others and for yourself.

7. Give priority to your emotional needs 

Burnout often comes from stress, poor management, or toxic work environments that disrupt balance between work and family life. Protecting your mental health means caring for your emotional needs. Seek support from professionals and loved ones.

Set boundaries, report abuse, and collaborate to find solutions. If possible, step away from harmful situations. Make time to rest and ask for a workplace that respects your dignity and integrity.

Remember: you work to live, not the other way around.