‘Burnout’ is not a medical diagnosis, but is recognised by the World Health Organization as an ‘occupational phenomenon’ caused by chronic workplace stress, characterised by exhaustion, increased mental distance from your job (or cynicism about it), and reduced professional efficacy. Levels of employee engagement are reportedly falling by the year, and wellbeing is worsening – according to the 2025 Gallup State of the Global Workforce, women are faring worst, with female managers experiencing a 7% drop in wellbeing.
In Deloitte’s most recent Women @ Work report, one in four women surveyed reported feelings of job burnout, and analysts cited gender biases such as women’s overtime being rewarded less than men’s, their workplace efficiency being undervalued, and their fatigue underestimated.
Women also encounter challenges in other aspects of life that can contribute to burnout, including juggling multiple roles (breadwinners, mothers, caregivers), shouldering an unequal share of domestic responsibilities, and struggling to meet societal and cultural expectations to excel in both career and family life, as well as to meet certain standards in appearance and behaviour.
To keep burnout at bay, it’s essential to take steps to manage the chronic stress behind it.
1. Recognise burnout: “Seeing it is the first step in solving the problem,” says industrial psychologist Robyn Sandy, managing partner at Interchange International South Africa. Burnout can look like acute depression, as you become ‘less present’ and don’t function properly, leading to lower productivity despite putting in more effort. You tend to become socially withdrawn, experience more physical complaints such as headaches and difficulty sleeping, and may escape into food, alcohol or substance abuse. Emotionally, you can have feelings of helplessness, hopelessness and sadness. Other warning signs that stress is becoming a problem are tense muscles, chest pain, nausea or dizziness, stomach problems (constipation, diarrhoea) increased colds and flu (as immunity weakens) and loss of sex drive, says Durban-based counselling psychologist Rakhi Beekrum.
2. Understand the costs: Left unaddressed, stress and burnout can escalate into suicidal thoughts. They can also contribute to high blood pressure, heart disease, and diabetes. When stress hormones such as cortisol and adrenaline stay elevated, it can result in hormonal imbalance, associated with irregular periods, mood changes, obesity, insomnia, low energy and low libido. Even skin, hair and nails can be affected – raised cortisol levels can cause increased oil production, leading to oily skin, acne and related skin problems. High stress levels have also been linked to brittle, peeling nails and hair loss.
3. Identify the reasons for your stress: “Be honest with how you are feeling,” says Sandy. “Research professor Dr Brené Brown says being brave enough to be vulnerable involves showing up, being seen, and being willing to face uncertainty. This highlights the importance of owning your own stories, embracing discomfort, and understanding that vulnerability is the birthplace of connection, joy and empathy. Analyse your challenges according to Stephen Covey’s ‘Circle of Influence’ – differentiate between those things you do have control over, and those you do not. Focus on things in your circle of control.” Are you taking on too much at work or at home? Can you delegate projects or chores? Discuss concerns with your life partner, or your work or human resources manager, to find ways to make changes. If this fails, consider changing your job or working towards changing your career to align it with something you love, says Sandy. “As leadership author Simon Sinek says, ‘working hard for something we don’t care about is called stress; working hard for something we love is called passion’.”
4. Establish your boundaries and start saying ‘No’: If you constantly put in extra hours, set a limit such as an hour extra a day, suggests Sandy. Then log out of work platforms and social media, only leaving on your phone for emergencies. A message or email can spoil your whole evening, she says, as your brain sets to work on the issue and doesn’t stop. If you struggle, consider assertiveness training.
5. Detach from your stressors: When you feel stress rise, take time out – breathe deeply, drink a glass of water, look out of a window. Incorporate breaks into your day, making time to relax and unburden with friends, and ‘me time’ for an absorbing hobby, meditation, or simply to relax in a bath with music or a soothing podcast.
6. Have a nutritious, balanced diet. Complex carbohydrates such as whole grains and oatmeal, promote production of serotonin (a chemical messenger affecting wellbeing and happiness), and may help lower levels of cortisol. Oily fish such as sardines and salmon are rich in omega-3 fatty acid, which can help prevent surges in stress hormones – have them twice a week, or a handful of walnuts or flax seeds, says Gauteng-based dietitian Debby Watkins, or ask your doctor about taking a supplement.
7. Get regular exercise. Even a short, brisk walk can help relieve stress and boost your brain chemistry, releasing feel-good hormone, lifting your mood and enabling you to sleep better, which is also key for managing stress, says Beekrum.
If you still feel overwhelmed, get help from a qualified professional through your healthcare provider, or contact the South African Depression and Anxiety Group for free, www.sadag.org, 0800 567 567, SMS 32312.
Sources:
1. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
2. https://www.nih.gov/news-events/nih-research-matters/how-stress-causes-hair-loss