Lots of women suffer from stress - we put up with endless pressure and allow it to damage our health and wellbeing. None of us should discount the effects; it can take hold slowly before we recognise what's happening. It can place us in a vicious circle where it becomes so overwhelming that it seems impossible to resolve.
What happens is that when a stressful situation occurs, hormones that activate the adrenal glands are released and the output of adrenaline into our bloodstream is increased.
The end result is that we simply get worked up with no outlet. Continual states of tension that are not worked through lead to physical and emotional ill health. In the end we may become depressed, unable to sleep, anxious, irritable and sick.
Key causes
Below are some of the main work situations that may cause early burnout:
Rushing - meeting one deadline after another with no time to breathe in between
Frustration at work - being passed over for promotion, being under-stretched or overloaded, being unclear about what is expected, changing priorities
Difficulties with working relationships - personality clashes, sexual or racial harassment, bullying, injustice, group pressure
Unemployment - loss of self-respect, shock of being made redundant, anxiety about the future
Poor environment - noise, pollution, overcrowding, bad working conditions
Low self-esteem - not feeling valued, lack of support, anger, powerlessness.
Not only are they expected to constantly perform at maximum level at work but women who are wives or mothers often have to live with conflict between their roles inside and outside the home. If we work full time we often try to compensate by making a greater effort at home, even though we may be exhausted after a hard day's work.
Eliminating the negative effects
There is no ideal or easy solution to stress, but here are 10 methods you can use to keep burnout at bay.
1. Stop feeling guilty - don't try to be perfect and avoid worrying about what you should or should not have done
2. Learn to say 'no' to things that will cause you stress
3. Relax - it is worth practising yoga or deep relaxation techniques
4. Diet – you know it makes sense! A good breakfast, well balanced meals, plenty of fresh fruit and vegetables make you feel happier and healthier
5. Be your own best friend - look after yourself just as you do your loved ones. Learn to like yourself and remind yourself of all your good points
6. Exercise – this will increase your self-esteem and use up the chemicals produced in your body when you are stressed
7. Time management - plan your time: decide what you can do each day or week and stick to it. Don't set yourself impossible targets. Avoid time-wasters - identify where you waste time on something that is neither useful nor enjoyable. Don't put off unpleasant tasks because it causes more stress. Procrastinating makes you feel guilty and the problem itself will only get worse
9. Support - get as much help as you can from people who can boost your confidence or share your worries, as well as from people who can offer practical help
10. Change your attitude - if your boss hassles you, then learn to switch off. See it as her or his problem, not yours!
11. Laugh - this relaxes the muscles and really is the best medicine when it comes to releasing tension.
Taking stock
We may think that others cause our stress or that we have no choice - but in reality we can choose whether to be stressed or not. So don't blame others, that just makes you a powerless victim. You have to accept that much of dealing with stress, managing it or getting rid of it, must involve changes in your life.
Your action plan to reduce stress could include identifying the things you need to stop doing or do less, the things you need to begin doing more and the kind of help and support you will need. If it's impossible to make small changes to improve things, maybe it's time to take stock of your life goals. After all, if you're not thriving on the excitement of your hectic work schedule, it may be time to introduce some more radical lifestyle changes …
