How Busy Women Can Prevent Burnout

女性善于处理。我们是caregivers, educators, administrators, housecleaners, accountants, chauffeurs, chefs, maintenance workers, designers, landscapers, and more—and that’s when we’re not working!

Women juggle so much it’s no wonderwe often experience stress and strain。这不仅仅是年轻专业人士或单身妈妈的关注。Busynessweighs down w

omen in all situations, at all stages of life, andthe effects can be harmful。

The Impact of Stress

Anxiety和萧条是女性的两倍可能比男性在男性身上。结合荷尔蒙波动 - 是否经常，产后或全身情绪障碍有时会变得禁用。他们可以干扰一个女人的日常表现，诱导更多的压力，让情绪障碍更糟糕。

So what’s the remedy for overworked women?

寻求帮助。

Sharing the burden and offloading stress is an obvious, and simple, cure. But for many women, it’s easier said than done.

如何知道你太忙的时候

Women have a tendency to take over most, if not all, household and caregiving responsibilities.

If that's true of you, ask yourself why. Maybe it’s because you were raised in a family where women had traditional roles. Maybe it’s because you like to maintain control. Maybe it’s because you think no one else can do things as well as you can—or to your liking.

无论根本原因是什么，一切都能萌芽，敌意和愤怒。它可能导致insomnia and fatigue，以及整体缺乏动力和快乐丧失。这些是burnout。

When you ignore the signs, burnout can put a strain on relationships—with those you live with, such as your spouse and children, and with those you don’t, such as friends and coworkers.

Effective Ways to Avoid Burnout

为了保持健康的精神，身体和关系，过度劳累的妇女应该学会委派责任。共享负载可以提供帮助relieve the stress。

But if delegating isn’t your thing or if asking for help is uncomfortable, don’t ignore the problem. Here are three ways to get the help you need without actually asking for it:

1. Stop saying “yes” to everything.认识到你做了很多“看不见的劳动力” - 没有人意识到的事情：协调拼车，矫直扔枕头，折叠内衣，并在柜台上擦掉每个杂散的碎屑。你需要学会说“否”to some of this unrecognized and perhaps unnecessary work. If you say “yes” to everything and everyone, you say “no” to yourself.
2. Schedule time for yourself.Just as you schedule medical appointments, personal care, and other activities for your family members,对自己做同样的事情。Women often make themselves last priority. Schedule time for exercise and personal interests, and try to get at least seven hours of sleep each night.
3. Let go of unreasonable standards.Accept that no one can do it all. When others do step in to help, show them appreciation rather than criticism. Let your kids make their beds their own way. Don’t rearrange cupboards when someone else puts the dishes away. Thank your husband for shopping for groceries, even if he didn’t buy the items exactly as you would.

Getting Help Isn’t a Sign of Weakness

A busy life can still be a balanced life. But you can’t do everything on your own. If you want to feel good and function at your best, get help—or at least welcome it when it’s offered. Getting help isn’t a sign of weakness. It’s the sign of a masterful multitasker.

Dr. Gonsalves is apsychiatrist in Cleveland Clinic’sCenter for Behavioral Health。She specializes in mood disorders in women.