Lately, everyone seems to be pulling millions. But if you are a woman, you may be particularly overwhelmed. “Women are burning more today than ever before because they are taking on more responsibility in our ever-changing, fast-moving society,” said Emma Demer, a therapist at LCSW, IntrinPsych Woman in New York City.

The trend is so extreme that harassment among working women has reached a three-year high, affecting 34 percent of working women, compared to 26 percent of their male counterparts, according to a recent Gallup poll. And it is rarely confined to the office. Recent research reveals that mothers are also tapped.

So, if all this sounds familiar, you are rarely alone.

Speaking of being alone, when did you last come Was Alone? If the answer is ‘I can’t remember’, then that could be part of the problem. “It’s important to take a conscious step from the regular hamster wheel and check in with yourself and meet your personal needs,” Demer said. “After all, we can’t pour from empty cups.”

Sounds great, but how do you find the time you need to refill and recharge? Here’s what psychologists want you to know.

There is a reason why women feel so dull

“As women, we are expected to wear multiple hats and perform many responsibilities,” said Demer. “On top of that we’re hoping to make it easier.” This is difficult in the best of circumstances, but today those obligations seem to be growing (and growing). “The boundaries that once existed, such as the separation of work and home, or the division between business time and personal time, have become blurred,” said Haley Parles, PhD, a sports and performance psychologist.

“Now we move from one responsibility to another with little or no time to think about taking a moment to renew our energy and often our responsibilities overlap.” It creates more mental and emotional fatigue, he said.

Burnout goes beyond exhaustion

Feeling of exhaustion is the most obvious symptom of burnout. However, there are two additional conversation signs. The first is what psychologists call depersonalization – losing your job, friends or even family. Maybe you’re suddenly afraid to open your inbox in the morning or don’t have the motivation to schedule lunch with your friend. It’s depersonalization.

The other feature is becoming unrealistically difficult on its own. For example, your work may be completely subtle or even exceptional. Still, you feel like you’re unproductive or doing a bad job.

You can withdraw the balance

“A lot of women feel guilty if they take the time to recover because at that time they can support someone else or get over things that are off their to-do list,” Parles said. “Recovery is considered and approved as a reward If They do all their work. ”

The truth is, we have it all backwards. Recovery should be part of your daily routine to prevent burnout before it hits, don’t worry after you’re completely fried.

Sounds nice, but how do you do that? These five strategies can help:

Schedule a daily check-in. Every morning or evening, take a few minutes to sit quietly and observe or write without judging your thoughts or feelings, Demer advises.

Start practicing a daily movement. “It can be as simple as a short walk around the block, some flow yoga or even a stretch,” Demer says. “Use the time to tune in to yourself and feel the kind of thoughts that come.”

Mix. Parlas is a big fan of following activities with moments of stability “Once you’re active, try to engage in something that brings a sense of peace, tranquility and recovery,” he says. Meditation, deep breathing, or (yes!) Naps are all great choices.

Make a list of things you missed. “These could be activities or relationships that have been left behind in your otherwise busy life,” Demer said. “Then, on a Sunday evening, take a look at your list to see where you can add one or two of these to your weekly schedule.”

Enjoy short breaks. “When you introduce short recovery breaks, you won’t need hours at the end of the day, on weekends or holidays,” Parles said. “What you can do if you have five minutes, ten minutes, 15 minutes or less than 30 minutes and start inserting these breaks throughout the day.” Tuning in a dog walk, listening to music, a small act of kindness, or something you are grateful for is powerful but requires little time.

If all of this seems spontaneous, then maybe it’s time to look at things from a different perspective. “When you say yes to ‘Me Time’, you are giving yourself a chance to be the best for those you love and want to support,” Parles said. “And they would rather have your best version than burn.”

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