How to break free from Burn Out as a self employed woman
Written By Rachel Byrne from When We Talk
Picture this; you’re a self-employed woman, living the dream of being your own boss. You’ve
worked hard to trade in the 9-5 grind for freedom to set your own schedule, pursue your
passion and build something that is uniquely yours. Sounds like a dream come true, right?
Well, yes in some aspects this is everything you have always wanted, but did anyone ever
tell you about the long nights of work, the coffee fueled days, and the inability to switch off
because there is just “too much to get done?” This entrepreneurial journey may be leading
you straight towards what we as mental health experts call burnout.
Burnout is a state of emotional, physical and mental exhaustion caused by excessive and
prolonged stress. This can look like constant fatigue, trouble sleeping, physical pain,
constantly feeling stressed and unfulfilled. For many self-employed women, it's a
rollercoaster ride of highs, lows and a whole lot of “what the heck am I doing” moments. And
let’s be real when you're the CEO, CFO, and Chief Coffee Maker all rolled into one, it's hard
to know when to stop and thus increasing the likelihood of completely burning out.
As a mental health worker, and women myself I can say the experience of burnout,
especially amongst self employed women is all too familiar. According to a study by
Resurgo, a whopping 65% of self-employed individuals experience feeling stressed at least
once per week. Here's the thing about being a self-employed woman: your business isn't just
your job, it's your baby. You've poured your heart, soul, and probably a good chunk of your
savings into making it work.
When this feeling continues and it feels like you’re spending each and every week stressed
and utterly exhausted by life it's likely you’re experiencing burnout. When you're constantly
trying to meet your own demands, the expectations of your business, spend time with family
and friends, nurture relationships and yet still there's something in the back of your mind
saying you haven't done enough, then it’s time we work on breaking free from burnout.
Emily and Amelia Nagoski, authors of Burnout the secret to unlocking the stress cycle
explain burnout as getting stuck in the emotional cycle. If you think of an emotional
experience like a tunnel; it starts then you’re in the middle and then it ends. However when
you’re experiencing stress and constantly pushing yourself beyond your limits, constantly
striving for perfection, and overworking there is no satisfactory end to that feeling. You’re
stuck in the emotional tunnel with no relief. So let’s look at some ways to ensure you don’t
get stuck in this tunnel.
Breaking the Burnout Cycle: It's Time for a Change
It's not all doom and gloom, fortunately there are strategies to keep burnout at bay. So let's
talk about solutions. Because while the stats might be scary, they're not a life sentence. We
can change this narrative, but it's going to take some work (I know, I know, the last thing you
need is more work).
1. Acknowledge the Problem
First things first: it's okay to admit that you're not okay. Burnout isn't a sign of weakness; it's
a sign that you're human. And contrary to popular belief, humans aren't meant to work 24/7,
even if they love what they do.
2. Set Boundaries (and Actually Stick to Them)
I know it's tempting to answer that "quick question" email at 11 PM, but resist the urge. Set
clear work hours and respect them like you would any other appointment.
3. Build Your Tribe
Connect with people who get it, meet other entrepreneurs, join networking groups, start your
own support circle or join the community at the When We Talk Wellness Club. Sometimes,
just knowing you're not alone in this can make all the difference.
4. Prioritise Self-Care (No, Really)
Self-care isn't selfish; it's essential. And no, scrolling through Instagram doesn't count. Find
activities that truly recharge you, whether it's yoga, reading, bike riding or gardening. Make
them non-negotiable parts of your routine.
5. REST & SLEEP!
Sleep and rest are essential to health and avoiding burnout. Make it #1 priority, because
after all, you can't pour from an empty cup, no matter how cute that cup might be.
6. Seek Professional Support
If you're really struggling, don't be afraid to reach out to a mental health professional. This
can help you navigate the unique challenges of entrepreneurship and give you personal
strategies to help. Book a Tailored 1:1 mental health support session at When We Talk
here
We're in This Together
Here's the silver lining in all of this: when women are well-supported, they're better
positioned to do well, both in business and in life. By opening up about our struggles and
supporting each other, we can create a new narrative around self-employment – one that
values mental health as much as profit margins. You're not alone. Your struggles are valid,
your feelings are real, and it's okay to not have it all together all the time. Let's change the
conversation around burnout and create a business world that supports our whole selves –
messy buns, overflowing notepads, occasional meltdowns, and all.
Written By Rachel Byrne from When We Talk
Rachel is a psychology graduate (BA. Forensic Psychology, Hon. Psychology) and has
spent over 10 years working in the mental health industry. During this time, she has gained
experience working with parents, youth, children, teachers, inmates of correctional facilities,
and most importantly, business owners. Rachel incorporates evidence-based strategies and
draws on individuals’ personal stories to address unique mental health concerns for women
in business. Rachel focuses on having real conversations and generating real results.
Rachel is the founder of When We Talk a mental health company that offers women in the
workforce mental health tools and practices using evidence-based strategies.