Breaking the Strong Woman Myth: Signs of Burnout and Gentle Ways to Reclaim Your Well-Being

Hi, I’m Devaion White, one of the interns here at Perfectly Imperfect Counseling Services. I wrote this post with women like us in mind, women who carry so much and rarely stop to breathe. As a mother, a student, and a woman still finding balance myself, I know firsthand how easy it is to pour into everyone else and forget to leave space for our own needs. I hope these words remind you that you don’t have to do it all alone, and that rest and care are not luxuries; they’re necessities.

It's me! Devaion White, MSW-level Social Worker Intern

You're the trustworthy one, the driven one, the person who "does it all." This is a story that many successful women are familiar with. You maintain your composure in your work, relationships, and family obligations. It appears to be strength from the outside. It frequently feels like quiet loneliness, worry, and tiredness on the inside. 

And have you ever asked yourself, "Who's strong for me?" in a whisper? You're not by yourself. 

In this post, we’ll talk about the hidden cost of always being “the strong one,” signs of burnout in women, and tools for stress management. We’ll also talk about how therapy and supportive communities can offer a space to finally exhale. 

Breaking the Strong Woman Myth

Although strength is lovely, it may have an unnoticed cost. Women who are strong, successful, and unselfish are frequently rewarded by culture; nevertheless, the truth is that continuously displaying strength can be demanding on your physical, mental, and emotional well-being. 

That cost often shows up as: 

● Sleepless nights because your brain refuses to shut off. 

● Guilt for even wanting rest or saying no. 

● Silent pressure to be the one others rely on, even when you’re running on fumes. 

The American Psychological Association states that women regularly experience higher levels of stress than males do, with financial worries, work-related obligations, and family pressures ranking as the main stressors (APA, 2023). The weight steadily increases over time when "being strong" is viewed as a duty rather than a personal preference. 

Signs of Burnout in Women 

Rarely does burnout happen all at once. More often than not, it gradually creeps in until you hardly recognize yourself. Among the indicators are: 

1. Emotional tiredness → Regardless of how much you sleep, you wake up exhausted. 

2. Irritability or numbness → You become agitated over small matters or lose interest in everything. 

3. Focusing issues → Even easy chores seem too much to handle. 

4. Physical symptoms include stress in your body, digestive problems, or frequent headaches. 

The National Institute of Mental Health notes that chronic stress can affect everything from your sleep to your immune system (NIMH, 2022). Your body is not betraying you, it’s sending you signals that it needs rest and support. 

3 Gentle Ways to Reclaim Your Well-Being

Shifting out of survival mode doesn’t happen overnight, but small, consistent practices can help. Here are three simple tools you can start today: 

1. The Breath of Groundness 

● Place one hand on your chest and the other on your stomach while you sit comfortably. 

● Allow your stomach to rise while you take four steady breaths through your nose. 

● Wait for two counts. 

● For six counts, release the breath through your mouth. 

● 3-5 times. 

Research indicates that breathwork can lower stress hormones and relax the neurological system (Harvard Health, 2021). 

2. The Empathetic "No" 

● Your energy is protected when you say no with love. Try these words: 

● "At this time, I am not capable of handling that." 

● "I need to rest this week, but I would love to help another time." 

Boundaries are ways to sustainability, not challenges. 

3. A Mini Body Scan 

● Shut your eyes and identify any tense spots on your body. 

● Breathe deeply into that space. 

● Imagine the stress fading as you slowly exhale. 

Reestablishing a connection with your body, even for only two minutes, can break stress cycles and serve as a reminder that you are a human, not a machine. 

Therapy: A Safe Space to Put the Weight Down 

Here’s something many women don’t hear enough: you don’t have to carry this alone. Therapy can be a safe place to set down the bags you’ve been holding for too long. 

You're not broken, so it's not about fixing you. It involves establishing an area where you can look into questions such as: 

• How would my life be if I weren't under so much pressure? 

• How can I take care of myself guilt-free? 

• For me now, what does strength mean? 

A Note on Hope 

Remember this if you're nodding along: you don't have to bear anything by yourself. The amount of suffering you undergo does not determine your value. 

Closing Reflection

And if today’s post spoke to you, I encourage you to pause and ask yourself: “Where can I set the weight down, even just a little?” Small steps toward rest and support can create lasting change. You are worthy of care, rest, and community.

This post was written by Devaion White, an intern with Perfectly Imperfect Counseling Services. As part of my learning journey, I’m honored to share reflections that speak to the experiences so many of us face. Thank you for reading. I hope it offered you a gentle reminder that you deserve rest and care, too.

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Thank you for taking the time to read and reflect with me. If this post resonated with you, I’d love for you to stay connected! Visit my websites, Perfectly Imperfect and EmpowerHer Society, for more insights, resources, and updates on how we can navigate this journey together.

Let’s stay in touch on social media, too! Follow me on Instagram at @theempowerhersociety and @sheisjennifernicole, or connect with me on LinkedIn at Jennifer Nicole Brown.