The Ultimate Guide to Preventing Burnout and Promoting Wellness for Female Executives

Do you feel it?

The pressure—from others, or even from yourself—to constantly perform at your best? 

The overwhelming sense that you always need to be ‘on,’ never showing weakness, and certainly never admitting that sometimes it’s impossible to do it all?

It’s exhausting. Yet, you keep pushing through. After all, you’re at the top of your game as a business owner, or an executive leader. And, often the expectation is that you’ll never slow down. But inside, it feels like you're teetering on a precipice just waiting for it all to come crashing down.

Underneath the surface, feelings of resentment can creep in. You struggle to focus. At times, the work that once brought you joy now feels like an obligation. You find yourself spinning on a hamster wheel, with no clear way out, resigned to riding this roller coaster as long as you can.

As someone who has experienced burnout more than once, which ultimately led to my breakdown in 2014, I know only too well how this combination of pressure and expectation, along with the growing weight of overwhelm, is suffocating.

As I talk about regularly, the societal pressures women face are unique to us. We’re still expected to perform traditional roles in the home and simultaneously excel in the workplace, with no acknowledgement of the impossible juxtaposition. Policy and societal norms to support co-parenting equally are not developing at the right or same pace as women’s growing ambitions. More women than ever are leading and creating businesses and in order for us to succeed in a way that is sustainable over the long term, change needs to happen to enable us to continue to add more significant contributions as leaders and entrepreneurs. 

But so often the reality is a never ending juggling act. Caring for your family and the people who rely on you, whether that’s kids, ageing parents, team members and driving business results feel practically impossible, leaving us feeling stuck between two worlds, unable to find the balance or path that works for us.

It’s an unsustainable way to live, and it leads to one inevitable outcome: burnout.

As a burnout survivor, I am somewhat of an evangelist that there IS another way! 

I have gone on to create a life that enables me to have freedom, balance AND the impact that makes my heart sing. 

Now, my work is to help you do exactly the same, in a way that works for you and enables you to make a meaningful difference in the world without having to sacrifice your health, values or most important relationships. So, this blog is designed to show you how to spot burnout before it takes over, and more importantly, how to build a life and business that keeps it at bay. 

Let’s dive in!

Understanding Burnout: Causes and Symptoms

Before we look at how to avoid burnout, we need to understand what it is, the causes and how to spot it early.

As I outlined above, there are many signs of burnout but put simply it is more than just feeling stressed.

It’s a combination of emotional, physical and mental exhaustion that is caused by prolonged and excessive stress.

Burnout manifests in many ways, both subtle and obvious. Some signs to watch for include:

• Physical Symptoms: Constant fatigue, headaches, and digestive issues that don't seem to have an apparent cause.
• Emotional Symptoms: Feelings of irritability, detachment from your work, or even cynicism toward tasks that used to bring joy.
• Cognitive Symptoms: Difficulty concentrating, forgetfulness, and an inability to make decisions.

Pay attention to these signals. Often, they show up before you even realise you’re on the path to burnout.

At the tender age of 36, I was living with chronic IBS, a lifetime of Depressive Anxiety and I was being investigated for a stomach ulcer. I had crippling low self esteem which led to me doubting myself and procrastinating constantly. My coping mechanisms were all contributing to my symptoms as I was eating food that inflamed my body, drinking alcohol to cope and numb my extreme emotions and seek escape.

This may be an extreme example, but many women who I have shared my story with, have nodded along with a knowing look and a strong sense of connection. Our society is not designed to support us in taking good care of ourselves so it’s up to us to learn what our non-negotiable habits and practices are that help us to be at our best. More on that below. 

A great sense check is, If you look at your calendar and certain tasks give you a sense of dread or resentment, then it’s time to hit pause for a second and consider how you can make a change. 

Recognising these feelings and taking action in the first instance can truly make a huge difference to moving off the path towards burnout.

The Pressures and Expectations on Female Leaders & Entrepreneurs

As a female leader or entrepreneur, you likely face a double-edged sword; one you have to precariously balance on. There is an expectation that you are to be the role model, whilst being subject to intense scrutiny.

It’s this kind of pressure to aim for perfection, whilst others constantly seek out your weak spots that leads to emotional exhaustion and a sense that your achievements mean little.

For many women, the expectation to seamlessly juggle work and home life is an impossible balancing act. Society often applauds women for "doing it all," but this can reinforce the idea that burnout is simply part of success. This pressure manifests in subtle ways: the expectation to answer emails during family dinners, to lead the team with unshakable confidence, or to care for ageing parents while managing business deadlines. 

No wonder we end up feeling overwhelmed.

You’re not only navigating the demands of your career, but also the pressures of personal commitments—whether it’s being present at home, being a good partner, daughter, mother, or caregiving to family members. The constant pull in every direction creates a mental and emotional strain that adds another layer to the stress.

The problem is that many of us have been conditioned into just accepting this. There is a sense or a belief that it’s completely normal to keep running on the hamster wheel, even though our legs are giving way beneath us.

It’s why so many of us continue to struggle on, almost accepting that this is how we are meant to feel before we can’t take anymore.

In the past, the topic of burnout would have been talked about in hushed tones, once again reinforcing the idea that everyone is coping but you.

However that is clearly not the case.

In a survey conducted by Bloom UK in 2024, 93% of women said they had experienced mental health issues as a result of poor work-life balance.

In the same survey, 43% said they had experienced symptoms of stress, anxiety or burnout for the same reason and more than half said they were frequently feeling overwhelmed by their workload.

THIS. IS. NOT. OK. 

These are staggering statistics that should open our eyes to the fact that burnout is a real problem and action is required to improve conditions for all of us when it comes to the work-life balance.

Essential Strategies for Burnout Prevention

This isn’t just about self-care - it’s about being strict with where your work ends and the other parts of your life begin.

It’s about prioritising yourself - not just on occasion, but consistently putting yourself and your needs first.

As they say during safety briefings - fix your own mask or lifebelt first before helping others.

We need to start applying the same principle to ourselves! Here are four ways you can start to do so:

Prioritising Self-Care

Now I know I just said this is more than just self-care, but it is still a key part of preventing burnout. And self-care isn’t just about having a bubble bath once in a while, it’s about creating habits and routines of simple practices that support your personal well-being. That could be exercise, hobbies, or simply taking time out to relax and switch off.

And this doesn’t have to be a big undertaking—it could be as simple as taking a walk around the local park at lunchtime or even just sitting away from your desk to eat and read a book. If you need some inspiration take a look at this simple list of 10 Transformational Practices below. Each one will support you to perform more effectively through the gift of regular ‘me time’. 

Pick one of two and create a simple plan of when you will do them over the next week.

Start simply. Just start. 

Breaking the habit of going all-in without any time for yourself is key, and from there, you can build up more substantial self-care practices that replenish your energy and resilience.

Detox & Delegation 

Delegation isn't just about handing off tasks; it's about freeing your mind to focus on what matters most. Start by identifying tasks that drain you or don’t align with your strengths. Then, find the right person to handle them—whether it’s a team member or a virtual assistant. Break tasks down into smaller parts if needed and delegate them incrementally.

If you’re hesitant to delegate, start small by assigning one task and observing the results. This builds trust and shows you how delegation can dramatically reduce stress. Remember that delegation is also about clear communication—providing the right instructions and expectations will make sure the task is handled efficiently. A great sentence I share with clients when outsourcing is the next best step (which is key for the Growth stage) is:

‘This is what it looks like when it’s done and done well’ 

Over time, the more you delegate, the more time and mental bandwidth you’ll reclaim to focus on strategic or high-priority activities which will create more of the results that matter. 

Time Management and Boundaries

Using time management tools like the Pomodoro Technique or time-blocking can be life-changing. For instance, try setting a timer for 25 minutes of focused work, followed by a 5-minute break. This can improve your productivity while allowing space for mental rest. Another powerful approach is time-blocking, where you designate specific hours of the day for key tasks or personal activities. For example, set aside 9-11 a.m. for deep work, then block 12-1 p.m. for a break or personal errands.

I also always recommend scheduling in ‘white space’ where you have blocks of time each day in your diary to use for whatever activity would serve you best - a nap, finishing a task, reading, meditating, a walk around the block or tying up loose ends. It's so important to give yourself this gift. It’s all about understanding and creating your own optimum rhythm and flow to your day, week and month.

In terms of boundaries, don’t just block off time for work tasks—schedule personal time just as intentionally. Whether it’s setting a hard stop to the workday at 6 p.m. or making Sunday mornings non-negotiable family time, sticking to these boundaries helps protect your energy and mental well-being. It can also be helpful to communicate these boundaries to others so they understand when you're unavailable, reinforcing their importance.

Mindfulness and Mental Health

Mindfulness isn’t just about meditation—it’s about being present and aware of your emotional state throughout the day. Practising mindfulness can help you catch the early signs of burnout before they fully manifest. You can start by taking just 5 minutes at the beginning or end of each day to check in with yourself. Ask, “How am I feeling mentally, emotionally, and physically?”, “What do I need to do today to support myself?”

Mediation too can allow you to not only switch off but also become more attuned to your emotions and state of mind. Simple practices like breathing exercises during a stressful moment can make a big difference. Additionally, seeking support via therapy or coaching can help you unpack the causes of burnout and prevent it from progressing further.

My Approach to Wellness & Preventing Burnout

Having suffered with burnout myself, I am determined to help as many women as possible to not suffer what I did.

However, my experience allowed me to come to the realisation that there had to be a better way. I knew I had a greater purpose than just working towards someone else’s idea of success and I also realised that there had to be a better way to achieve that success without burning out in the process too!

I am therefore a huge advocate for creating businesses that work for YOU. Businesses that are designed around your lifestyle and your personal goals, rather than the other way around.

It might feel like a daunting approach - after all, you have possibly never even considered:

1. That there is an alternative 

Or

2. What a business designed around you might look like!

But both scenarios are a possibility. 

My position as both a coach and business strategist allows me to help you do both the deeper inner work and develop the best business and leadership strategy in order to achieve a thriving business or career which also enables you to thrive in your life.  It’s a holistic approach that takes into consideration your physical, mental and emotional wellness and looks to create a strategy that will prevent burnout.

When we work together to optimise your business strategy, a significant part is all about creating your ‘Anti-Burnout Business Design’ - a perfect blend of offers, pricing and automation all aimed at ensuring that your business doesn’t lead to overwhelm.

By designing a business that is not only designed around your sense of purpose but also your lifestyle, it is far easier to sustain and succeed. It allows you to set clear boundaries from the start and empowers you to stick to them!

It also strips out the noise and gives you a personalised blueprint that is focused on strategies and tactics that will actually make a difference to growing your business. 

Here are a few examples from women just like you who have managed to create significant changes in their own lives and careers. 

From Burnout & Overwhelm to Soaring Wellbeing

Having left a company I felt so passionate about following my own burn-out 12 months ago, I spent much time reflecting, rebuilding me and working with my own incredible coach Melanie MacIntyre to then discover my passion and life-long goal is to pass this super-power forwards and to support other people in their individual journey.

Marie Davies

I was at a crossroads in my life.  My 16-year marriage had just failed, and I’d recently had a hysterectomy for chronic ill-health.  As a ‘perfectionist’, things had not turned out how I’d planned.  Juggling everything on my own – two businesses, childcare, bills - was a slog and I felt bitter, anxious and completely overwhelmed.  I cried a lot and regularly used unhealthy coping mechanisms for escape. 

Through Mel’s coaching and meeting a group of strong, supportive women from across the globe, I have reclaimed control of my life.  Life can still be tough, but I now know that I can choose how I react to life’s challenges and upsets; I can set boundaries with work and relationships and I can claim the time and space I need to safeguard my wellbeing.

I am now procrastinating less, achieving more, and even exercising!  I am all round much happier and more confident.  I have chosen ‘empowerment over victimhood’ and gained a greater sense of calm and acceptance that life is not always perfect – but that is OK, and that I’m not always perfect - and that is OK too!

Thank you, Mel, and the authentic, ‘soul-led’ women who have supported me on this amazing journey!

Jen 

Investing in Your Health and Happiness

Burnout isn’t just a buzzword—it’s a very real and very serious challenge that many female leaders and entrepreneurs face. But the good news is, burnout isn’t inevitable. By recognising the pressures you’re under and taking intentional steps to manage your time, delegate tasks, set boundaries, and practice mindfulness, you can not only avoid burnout but thrive in both your personal and professional life.

You deserve a business and life that align with your values and well-being. It’s about designing a work-life balance that supports your success without compromising your health. With the right strategies in place, you can create a sustainable path forward—one where burnout isn’t part of the equation but a more fulfilling, balanced life is. It’s time to take control and invest in yourself.

If I can help you with that in any way, I’d love to chat. You can use this link to find some time for us to have a coffee over Zoom and help you create a new chapter in your life and business where you do get to ‘have it all’.

Mel MacIntyre is a 2 x international bestselling author, keynote speaker, in-demand performance coach & business strategist, and the founder of The Feminine Edge Business Academy.

With 25+ years of experience as a leader, coach, and business consultant in a wide range of global businesses, Mel is on a mission to help women earn more money and claim their space without shame or self-doubt.

Her research-based signature framework The Feminine Edge is designed to help women create more wealth, balance, impact, and success without risking burnout or selling out. Because she deeply believes, we CAN have it all.

We just need to know how.

Mel is also an Ambassador for Women’s Enterprise in Scotland using her voice to represent and promote women and their businesses and has been featured in the Guardian, Yahoo Life, and BBC along with many more publications.