Researchers Yvonne Biggins and Nonie White surveyed 250 female founders; 83% reported high stress, and 78% experienced ongoing anxiety. A full 54% reported burnout. 

The most cited stressor was not workload or difficult clients. It was cash flow and the specific, grinding pressure of running a business where the bank balance, the inbox, and your energy reserves are all running low at the same time because there are not enough hands on deck to absorb the impact. 

And for Black women, the call to resilience started in 1619 when the first slave ship landed in Virginia. Ever since, Black women have been expected to carry the load – their load and other people’s loads – and do it handily with strength and fortitude. It’s no surprise that Black women report some of the highest levels of stress today, according to research from the American Psychological Association. In other studies, researchers have concluded that health disparities among Black women, including adverse birth outcomes, lupus, obesity, and untreated depression, can be explained by stress and coping. Conclusions like these add to the stress that Black women face because they blame them and not the systems that often perpetuate stress, emotional exhaustion, and the incessant survival mode that leads to burnout.

Jennifer Moss, journalist, author, and speaker, says it best: “Inferring that someone’s burnout is entirely their own doing lacks empathy and compassion and entirely removes any responsibility from the systems and frameworks that we work within.” 

The physiological impact of burnout is palpable.

Burnout has cognitive, physiological, mental, and emotional ramifications. This burnout isn’t psychosomatic. It affects the body, emotions, and the ability to feel normal. Cortisol is the body’s primary stress hormone, produced by the adrenal glands that sit on top of the kidneys. It acts as a natural alarm system, regulating essential functions like blood pressure, blood sugar, metabolism, and the sleep-wake cycle, while also helping the body handle both physical and emotional stress. 

Cortisol burnout is a physiological state where chronic stress alters the body’s primary stress hormone. This interrupts the body’s stress-response signaling,  causing wired-but-tired patterns, persistent fatigue, brain fog, chronic inflammation, and an expanded waistline. 

It starts with a rollercoaster ride in the early stages of burnout, where cortisol spikes and stays high all day. This is what causes the wired, anxious feelings. As this persists, the body’s natural rhythm becomes muted, resulting in low morning energy and deep fatigue that sleep can’t fix.

Over time, the cells can become less sensitive to cortisol, much like insulin resistance, causing your body to produce more cortisol, all the while increasing inflammation and exhaustion because now the body’s natural cortisol response is broken.

When chronically high cortisol is produced, the body kicks into survival mode — this triggers insulin resistance, thyroid suppression, lowers sex hormones like estrogen and progesterone, and weakens your immune system.

Pushing through and self-neglect is common among high-achieving women. Oftentimes, cultural expectations and internalized perfectionism further prevent rest and self-recovery.

Push through to self-regulation.

The ability to manage stress and set healthy boundaries and limits helps mitigate burnout. But this is a tall feat. There’s power in simply pausing to collect yourself and check in on your well-being. However, societal expectations and unrelenting internal mindsets are the culprits that prevent this pause. Very early on, women are expected to be the caregivers. And for those who elect to excel in their careers or businesses, the expectation supersedes that of a caregiver, homemaker, and family steward. It also includes striving to advance professionally, assuming leadership roles, mentoring up-and-comers, tackling major decisions, and working to maintain workplace culture, stability, and business longevity.  It feels endless. The ability to manage these multiple roles can easily become fused into one’s self-worth, adding to the pressure to overgive, overdo, outwork, outthink, and overcommit.

But as difficult as it may seem, there is a remedy for burnout. The American Psychological Association suggests these strategies.

  1. Set Boundaries

Boundaries are essential to preventing burnout. They protect your time and energy for the things that matter most. To set clear boundaries:

  • Prioritize your most important tasks and say no to less critical ones or delegate them.
  • Set clear work hours and stick to them, even if it means resisting the urge to work late. You will get more done the next day when you are refreshed.
  • Make time for relaxation and hobbies outside of work.
  • Be mindful of people who siphon your peace and keep them at a safe distance.
  1. Mindfulness and Stress Management

Mindfulness helps manage stress and keeps you grounded when feeling overwhelmed. Consider:

  • Practicing daily mindfulness, such as meditation, yoga, or simply sitting quietly for 5–10 minutes. Avoid the phone scroll.
  • Engaging in progressive muscle relaxation to release physical tension.
  • Journaling to clear your mind and process stress.
  1. Engage in Self-Care

Self-care goes beyond bubble baths — it’s about taking intentional steps to nurture your physical, emotional, and mental health. This includes:

  • Sleep: Aim for 7–9 hours of rest per night to ensure proper recovery. Consistency of your sleep hours/bedtime is found to be just as important for our health as the total number of hours. For example, if you are only going to get six hours each night, let it be the same 6 hours.
  • Nutrition: Eat balanced meals (a good mix of proteins, fat, or fiber) to stabilize energy levels and reduce irritability.
  • Exercise: Physical activity, even a 20-minute walk, reduces stress hormones and boosts mood. Studies show that 5,000 steps a day is enough to help keep depression at bay.
  • Social Connections: Reach out to loved ones to prevent isolation, which can worsen burnout.
  1. Reframe Your Perspective

Reframing how you see your responsibilities can help you combat burnout. Instead of viewing tasks as burdens, try to see them as opportunities for growth. Consider these strategies:

  • Focus on the positive aspects of your career, business, or personal life.
  • Break larger tasks into smaller, manageable pieces.
  • Celebrate small victories to stay motivated.
  1. Ask for Help

No one should feel like they have to handle everything on their own. If you’re feeling overwhelmed, don’t hesitate to ask for help, whether it’s through therapy, talking to a colleague, or leaning on friends and family.

Asking for help can be a cultural taboo, and for some as foreign as spinning prayer wheels in Tibet. But asking for help is a matter of survival. Consider asking for help with the smaller things to provide more time and energy to focus on the larger things. 

  1. Cultivate Hobbies and Interests Outside of Work

It’s vital to have an identity and interests outside of work. Engage in activities that bring you joy and fulfillment, whether it’s pursuing a creative hobby, spending time with loved ones, or exploring new interests. Having a well-rounded life outside of work can provide balance and perspective, reducing the chances of burnout. What you do is not who you are. 

  1. Take Breaks, Pause, and Disconnect

With constant exposure to work demands and social media, it’s easy to feel like you’re always on. To truly disconnect, you must schedule regular breaks throughout your day. 

  • Take lunch away from your desk.
  • Go for a walk to clear your mind.
  • Set boundaries for checking emails after hours.
  • Plan regular vacations or staycations to fully recharge. There’s so much power in the pause!

“Every person needs a day away in which no problems are confronted, no solutions searched for. Each of us needs to withdraw from cares that will not withdraw from us.” (Maya Angelou, author, poet, and civil rights activist)