The Dangers of Burnout and the Importance of Self-Care for High Achieving Women
Takeaway: Burnout isn’t a personal failure, it’s a warning sign that your life is out of alignment. Reclaiming your health, identity, and purpose begins the moment you stop pushing through and start listening to what your body and mind are trying to tell you.
There was a point in my life when everything collided, motherhood, a growing therapy practice, a pandemic, buying a house and I told myself I could keep up. I thought more effort would keep me afloat. But my body had other plans. The result? Hashimoto’s. A chronic condition triggered by stress that I now live with because I ignored my own needs for too long.
This isn’t unique. I see it every week on the couch. And in my recent conversation with Dr. Jeanette Linder and Michelle Lance, two women who’ve lived it, we named it clearly: burnout isn’t just mental exhaustion. It’s emotional and physical collapse, and it has long-term consequences when left untreated.
The Early Warning Signs You’re Heading Toward Burnout
Burnout shows up differently for everyone. But it always leaves clues. Some common signs I see often:
Your body feels heavy every morning, even after sleep.
You’ve stopped looking forward to things you used to love.
You get sick more often.
You feel irritable or emotionally numb.
Food, caffeine, or alcohol become your coping tools.
You have a short fuse with your kids or partner and feel guilty after.
The mistake is thinking you need to push harder. In reality, your body is telling you it’s time to stop pushing altogether.
How to Start Rebuilding From Burnout
Recovering from burnout isn’t about adding more to your plate. It’s about changing how you move through the day and how you relate to yourself in the process.
Step 1: Pay Attention to Physical Red Flags
Your body is often the first to speak up, tightness in your chest, digestive issues, tension headaches, or sudden sugar cravings. These are not just physical annoyances. They’re signals. Start tuning in.
Ask yourself:
Where am I feeling this in my body?
What just happened before this symptom flared up?
Even two minutes of checking in, without judgment, can help you reconnect to what’s actually going on inside.
Step 2: Rethink Productivity
One of the biggest drivers of burnout is tying your worth to output. When you believe rest is earned only after total exhaustion, you create a cycle that’s impossible to sustain.
Start measuring success differently:
Did I honor my limits today?
Did I say no when I meant no?
Did I care for my body, not just my calendar?
This shift doesn’t make you less driven. It makes your drive sustainable.
Step 3: Define What You Actually Want Now
Here’s something most people miss: sometimes what once felt aligned no longer fits.
What served you five years ago, professionally, personally, emotionally might not serve who you are today. And that’s not a failure. That’s growth.
Instead of pushing forward out of habit, pause and ask:
Is this pace, this structure, this lifestyle still true to who I am?
Often, burnout is your system’s way of begging for a different path.
Burnout Isn’t a Phase. It’s a Signal.
In a recent conversation I had with two powerhouse women, both of whom walked away from traditional success after it wrecked their health, we talked about what it really takes to recover from burnout. Not just surviving it, but reimagining your life after it.
The truth is, healing from burnout isn’t about grand gestures. It’s not about quitting everything or moving to the mountains. It’s about small, consistent decisions to prioritize your needs as much as everyone else’s.
That includes:
Saying no, even when it feels uncomfortable
Choosing sleep over squeezing in “one more thing”
Eating meals that fuel, not numb
Surrounding yourself with people who respect your boundaries
Allowing space for quiet without guilt
The First Step Starts Now
You don’t need to wait for things to fall apart to make a change.
You can begin today, by asking yourself one honest question:
What part of my life is asking for my attention and what would it mean to finally give it?
You’re not meant to live in survival mode. There is a different way to succeed, one that includes your health, your peace, and your joy.
MEET THE AUTHOR
Justine Carino
Justine is a licensed mental health counselor with a private practice in White Plains, NY. She helps teenagers, young adults and families struggling with anxiety, depression, family conflict and relationship issues. Justine is also the host of the podcast Thoughts From the Couch.
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