Table of Contents

1. Introduction

2. What Is Burnout?

3. Why Burnout Is So Common in Women Over 50

4. Key Signs and Symptoms of Burnout

5. Six Evidence-Based Strategies to Prevent or Recover from Burnout

• Reframe How You See Your Work
• Increase Autonomy
• Mindfulness-Based Stress Reduction (MBSR)
• Address Sleep Dysregulation
• Cultivate High-Quality Social Support
• Get Professional Help

6. Conclusion

Introduction

If you’re a woman over 50 juggling work, family, and your own well-being, you might feel like you’re constantly running on empty. You're not imagining it. Midlife burnout is real, and it’s affecting millions of women just like you.

Between caregiving for aging parents, supporting adult children, navigating career demands, and managing hormonal changes, many women over 50 are stretched thin. Add to that the cultural expectation of being the emotional anchor at home and at work, and it's no wonder that burnout hits hard during this life stage. But here’s the good news: burnout is not a permanent condition, and with the right tools, you can reverse it.

In this blog, we’ll break down what burnout really is, why women over 50 are especially vulnerable, the warning signs to watch for, and six powerful, evidence-based strategies you can start using today to heal and thrive.

What Is Burnout?

Burnout isn’t just about being tired.

According to the World Health Organization (WHO), burnout is an "occupational phenomenon resulting from chronic workplace stress that has not been successfully managed." Importantly, burnout can occur even in roles you love. You can be passionate about your work or caregiving and still feel emotionally depleted when the demands outweigh your capacity for too long.

Burnout is typically defined by three main dimensions:

1. Emotional exhaustion — feeling chronically drained.
2. Cynicism or depersonalization — becoming detached or negative.
3. Reduced personal accomplishment — feeling ineffective or unfulfilled.

Why Burnout Is So Common in Women Over 50

Several unique factors converge at midlife to increase the risk of burnout:

• The Sandwich Generation: Many women over 50 are caring for aging parents while still supporting adult children.
• Career Pressure: This age often coincides with senior roles and higher responsibility with less flexibility.
• Menopausal Transition: Hormonal shifts can disrupt sleep, mood, and energy, further compounding symptoms.
• Invisible Labor: Women often carry the unseen burden of caregiving and keeping morale high—both at home and at work."

🔹 The Data Speaks Volumes

• A 2021 report by McKinsey & LeanIn.org found that 42% of women in senior leadership reported feeling burned out, compared with 32% of men.
• The 2023 Medscape Burnout Report revealed that 49% of female physicians reported burnout.
• Women in nursing, education, and social work face similarly high rates.

Key Signs and Symptoms of Burnout

Burnout often mimics other conditions or simply gets brushed off as stress. But the symptoms are deeper and more persistent:

• Constant exhaustion, even after rest
• Loss of motivation or joy in work
• Increased irritability or cynicism
• Brain fog, poor concentration, and forgetfulness
• Headaches, sleep problems, or GI issues
• Withdrawing from relationships or hobbies

If these symptoms feel familiar, you're not alone—and there are actionable steps you can take.

Here are Six Evidence-Based Strategies to Prevent or Recover from Burnout

1. Reframe How You See Your Work

A 2020 systematic review found that employee-oriented flexible arrangements—such as control over work hours and location—are associated with lower emotional exhaustion and reduced burnout. Low-control conditions worsen symptoms, while flexibility offers measurable relief.

Try This: Job Crafting

• What can you change?
• What can you reframe?
• What can you delegate?

Consider reframing how you view paperwork and see it as advocacy. View staff shortages as problem-solving opportunities and perhaps a way to find solutions through technologies such as AI. And delegate in order to lighten your load and so that you can focus on the areas you are best suited for.

2. Increase Autonomy

A 2024 study among Swedish physicians using the Job Demand–Control–Support model found that high job demands increased burnout risk significantly and autonomy as well as peer support were associated with a lower risk of burnout risk.

Here are strategies to consider:

• Adjust your schedule where possible
• Clarify your role and expectations
• Explore new roles within your organization

Even small shifts in responsibility can renew energy and purpose.

3. Mindfulness-Based Stress Reduction (MBSR)

Programs like MBSR, which combine meditation and gentle movement, have been proven to lower stress and improve emotional regulation. A randomized controlled trial involving medical residents and healthcare professionals found that an 8-week MBSR program helped participants feel less emotionally drained, less stressed, and more mentally balanced—directly addressing the symptoms of burnout."

Tip: Try an 8-week online MBSR course or a daily 10-minute mindfulness routine.

4. Address Sleep Dysregulation

Sleep issues are common in midlife, and they exacerbate burnout.

To successfully address sleep health, consider the following:

• Establish a consistent bedtime routine
• Avoid caffeine and screens late in the day
• Try CBT-I (Cognitive Behavioral Therapy for Insomnia)
• Check out my Sleep Playlist on YouTube

Sleep is not a luxury. It’s essential for resilience and recovery.

5. Cultivate High-Quality Social Support

Social isolation makes burnout worse. Supportive relationships reduce stress hormones and boost emotional well-being.

Here are some action steps:

• Reconnect with old friends
• Join workplace or community groups
• Schedule regular social check-ins

The Harvard Study of Adult Development found that warm relationships are the strongest predictor of happiness and health.

6. Get Professional Help

Burnout recovery is complex. A mental health professional or certified coach can help you:

• Set boundaries
• Rebuild emotional resilience
• Develop a recovery plan

There is no shame in needing help—there is strength in seeking it.

Conclusion

Burnout is not a sign of weakness or failure. It’s a signal that something in your work-life dynamic needs to change.

Midlife is not the beginning of decline—it’s the start of a powerful, purposeful new chapter. With awareness, support, and science-backed strategies, you can overcome burnout, reclaim your energy, and build a work life that supports your health, joy, and longevity.

Your experience, voice, and well-being matter. And this chapter—with the right tools in place—can be your most fulfilling one yet.

Dr. Diane Thompson, MD is board-certified in Physical Medicine and Rehabilitation with a subspecialty in Brain Injury Medicine. She is also board-certified in Lifestyle Medicine and holds certification in Age Management Medicine, longevity science, health coaching, yoga, and medical acupuncture. She helps women over 50 use Lifestyle Medicine and longevity science to reverse and help control chronic diseases and age healthfully. She is the author of this Amazon bestseller.

🚀 Do you need my help with Lifestyle Medicine Coaching and Consulting to improve your health, help with disease management or weight loss, and promote healthy aging?  Click this link 

Disclosure:  The information presented is for educational purposes and is not meant for diagnosis or treatment. No physician-patient relationship is intended. Discuss with your physician prior to making any changes to your health. Some of the links in this blog may be affiliate links, which are of no additional cost to you and allow me to keep the content free. These are products I’ve personally used.

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