In the hustle and bustle of daily life, women often find themselves juggling multiple roles and responsibilities—managing households, excelling in their careers, and showing up as supportive sisters, friends, mothers, aunts, and partners. Society, and often our own expectations, demand that we be everything to everyone. This constant pressure can take a toll, leading to burnout.
As we celebrate Women’s History Month and reflect on International Women’s Day, it’s crucial to address burnout and explore how women can reclaim rest amidst their busy lives. Did you know that women generally require more rest than men? Research suggests that women’s brains are more active in key areas related to decision-making, emotion regulation, and multitasking, which leads to greater energy expenditure throughout the day. According to a study from the Sleep Research Centre at Loughborough University, women need, on average, 20 minutes more sleep per night than men due to the complexity of their brain function and the additional cognitive load they often carry.
For Black women, this topic is especially important. We often carry immense responsibilities—not only within our families and communities but also in broader social and political spaces, where we’re expected to uplift, support, and advocate for others. The recent election in America was a clear reminder of how much weight we carry. Chronic stress and sleep deprivation can take a severe toll on physical and mental health, increasing risks for heart disease, anxiety, and burnout.
How We Can Take Steps to Reclaim Rest?
1. Recognizing Burnout
Understanding the signs and symptoms of burnout is the first step to addressing it. Burnout isn’t just feeling tired—it’s emotional, mental, and physical exhaustion that lingers even after rest. Signs include:
• Feeling constantly overwhelmed, drained, or detached
• Difficulty concentrating or making decisions
• Physical exhaustion, headaches, muscle pain, or chronic fatigue
• Emotional numbness, irritability, or resentment
Burnout can sneak up on you, especially if you’re used to pushing through discomfort. I experienced this firsthand when I was a fitness instructor. I went two weeks without a break, constantly subbing for others with no day off in sight. I was not only emotionally and spiritually drained from holding space for my clients, but also physically exhausted from leading multiple workouts a day. It wasn’t until my body forced me to slow down that I realized how badly I needed rest.
2. Embracing Rest as a Necessity, Not a Luxury
Rest isn’t indulgent—it’s essential. Without it, our bodies and minds can’t function at their best. Yet many women struggle with guilt around taking breaks, especially if they’re used to being caregivers.
If you’re a busy mom without a support system, rest might feel out of reach. But even small moments of rest matter—whether that’s closing your eyes for five minutes, deep breathing in the car before heading inside, or savoring a cup of tea in silence.
If you do have a support system, lean on them. Let your partner, family, or friends know what you need. The people who love you don’t see you as a burden.
3. Building Small, Sustainable Habits
Reclaiming rest doesn’t have to mean a dramatic lifestyle change. Small, consistent shifts can make a major difference:
• Set boundaries – Protect your time and energy. Saying “no” is a full sentence.
• Create a wind-down routine – Turn off screens, stretch, or journal before bed.
• Schedule “me time” without guilt – Even 10 minutes of solitude can be powerful.
• Practice mindfulness – Deep breathing, meditation, or simply being present in the moment can help lower stress.
• Engage in joyful activities – Read, take a nature walk, dance, or indulge in a hobby.
It’s okay to decline an invitation after a hectic week. You don’t have to feel bad for prioritizing your wellness. Rest is what allows us to show up fully for ourselves and others.
Prioritizing Rest Is an Act of Self-Preservation
Burnout isn’t a badge of honor. As women, we’ve been conditioned to believe that our worth is tied to how much we can do for others, but real power lies in knowing when to pause. Prioritizing rest isn’t selfish—it’s self-preservation. By recognizing burnout, embracing rest, and making small, intentional changes, we can reclaim our energy, joy, and overall well-being. Take a moment today to reflect on your rest needs. What small habit can you introduce to prioritize your well-being? Remember, self-care isn’t a luxury—it’s a necessity.
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