The Ultimate Anti-Burnout Plan For Working Women: 7 Recovery Steps

Why Working Women Need an Anti-Burnout Plan

Are you exhausted from juggling work, home, and everything in between? Do you feel like no matter how hard you push, there’s never enough of you to go around? If so, you may be experiencing burnout, a silent epidemic that’s affecting more of us than ever before.

This burnout recovery plan for working women is designed to help you do more than just cope. Instead of relying on quick fixes like bubble baths or spa days, you’ll learn how to address the root causes of burnout, strengthen your resilience, and build a life that feels sustainable.

Through my own experience of hitting burnout and rebuilding, I developed the Balancing Bluebells Anti-Burnout Mindset (ABM) — a simple, practical framework that combines accountability, balance, and maintenance. It’s flexible, realistic, and made for women who are tired of sticking-plaster solutions.

In this guide, you’ll learn:

• Why burnout disproportionately affects working women

• Why “quick fixes” fail

• The 3 pillars of the Anti-Burnout Mindset: Accountability, Balance, and Maintenance

• How to create a personalised 7 step burnout prevention plan you can actually stick to.

I’ve lived the experience and done the research, so you don’t have to. This plan is designed to save you time, energy, and hopefully a burnout experience (or two!). If you’ve been searching for a proven burnout prevention framework that works in real life (not just in theory) you’re in the right place.

What is Burnout and Why It Hits Women Harder

The Mental Health UK Burnout Report warns that the UK is on the verge of becoming a “burnt out nation”. It reports that 91% of adults they spoke to in the UK said they experienced high or extreme pressure or stress at some point in the past year.

The World Health Organization (WHO) defines burnout as an “occupational phenomenon” caused by chronic workplace stress. But let’s be honest: for women, burnout often extends far beyond the office. Burnout can stem from workplace demands, caregiving roles, invisible labour (such as keeping track of birthdays, lift shares, food shopping and household logistics) and societal expectations. This constant balancing act means women are at higher risk of burnout, especially if you’re trying to excel in your career while managing responsibilities at home.  

In fact one survey of over 2000 UK working adults found that over 35% of women experience frequent burnout. An anti-burnout plan for working women addresses these unique pressures.

Signs and symptoms of burnout vary but can include:

• Feeling exhausted, even after resting or taking time off

• Trouble sleeping

• Feeling more irritable than usual

• Feeling more anxious than usual

• Social exclusion

• Physical symptoms like headaches, digestive problems and reduced immunity

At first, you might brush these off as “just stress” or “part of being busy.” But over time, they compound. Burnout is not just stress. Some stress is normal and can even help us perform well. Burnout happens when we are subject to continual stress which, over time, becomes more than our ability to cope.

Women are often balancing multiple identities: professional, caregiver, partner, friend, and the invisible role of “organiser of everything.” This creates a microstress load which contributes to burnout symptoms in women — dozens of tiny pressures that, on their own, seem manageable, but together are overwhelming. Late night emails, endless washing, worrying about children and generally being the one everyone relies on.

Why Quick Fixes Don't Prevent Burnout

When women inevitably start feeling the signs of burnout , they are often advised to increase their self care. Take a yoga class, have a bubble bath, book a spa day. While these activities can provide temporary relief, they treat the symptoms rather than the root causes of burnout. That’s where the Anti-Burnout Mindset (ABM) comes in — a framework designed to help women move from overwhelm to balance, accountability, and long-term resilience.

My Personal Journey Through Burnout

In 2023 I thought I was living my best life. I had a big job that I loved, a partner and two children. I rushed from one thing to another. I went on regular work trips from my home in Edinburgh to London, Manchester and Birmingham whilst managing kids homework, activities, housework, meals and social events.

I worked long hours, including most weekends, but to keep the "mum guilt" at bay, always ensured I made time for the kids. I coached my seven year old's football team, ferried children from one activity to another, arranged play dates and made sure my kids had their World Book Day costumes ready. It all felt like a balancing act I could handle.

There was no single traumatic event that caused me to break. One day the flood gates opened, I started to cry and just didn't seem able to stop. My body, mind and spirit had all collapsed in a crying heap on the floor and were refusing to get up again. Looking back, signs had been building for years but I hadn't allowed myself to see it.

I had ignored my reduced patience, increased irritability, inability to switch off and relax, sleep problems, feelings of detachment and physical symptoms of stress because I didn't want to admit to myself that perhaps this wasn't my "best life", perhaps I had got it wrong. 

When I finally accepted that I was burnt out, I gave myself permission to rest and recover. But I didn’t want to stop there—I wanted to understand why burnout happened and how I could protect myself in the future. My experience showed me that quick fixes weren’t enough — I needed a sustainable burnout recovery plan built for women like me.

I spent months reading books, listening to podcasts, and researching everything I could about stress, resilience, and recovery. The result of that journey is the Balancing Bluebells Anti-Burnout Mindset—a free burnout recovery plan that helps you not only recover, but also prevent burnout from taking over your life again. This isn't about giving everything up and running away to live on a deserted island (as tempting as that may seem!), this is about living the life you love more sustainably.

The Anti-Burnout Mindset (ABM) Framework

The Anti-burnout Mindset is a framework based around three pillars - Accountability, Balance and Maintenance. The Anti-Burnout Framework is flexible and realistic, helping working women adapt strategies to their lifestyle and values. Together, these three pillars form a foundation for lasting resilience. They’re simple enough to fit into everyday life, but powerful enough to shift how women approach stress, work, and self-care.

A is for Accountability

Accountability means taking ownership of your wellbeing. It’s easy to blame external factors, but real change starts when you accept that you have the power to protect yourself from burnout.

Denial is particularly common with burnout because it can be difficult for us to accept that we are not coping with our life. Our society places a high value on being busy, successful and "having it all". Admitting to yourself and others that you are struggling may feel like you are admitting you are in some way failing and no one finds that easy. But, if we don't admit there's a problem, we can't get better. If you have a tendency to feel guilty for prioritising your own needs, give yourself permission by reminding yourself that you can’t care for others if you’re running on empty.

Denial is Stage 6 of the 12 Stage Burnout Model so just this simple act of taking accountability has the power to literally stop burnout in its tracks.

B is for Balance

Burnout happens when your microstress load outweighs your ability to cope. Balance is about strengthening resilience and reducing daily stressors so that life feels sustainable, not overwhelming.

For women this often means prioritising the basics, which can get sidelined when we are busy. These include sleep, quality nutrition and movement. On the other side of the scale, its about streamlining or reducing your microstressors. To do this we need to make decisions through the lens of our core values not guilt, fear or people pleasing. This often requires shifts in mindset as we unlearn years of ingrained behaviors.

M is for Maintenance

Burnout recovery isn’t a one-time fix. Its common for women to try to push through, collapse and then repeat the cycle. Maintenance is about building long term resilience with regular check ins and adjustments.

The 7 Step Anti-Burnout Plan For Working Women

Below is my seven step Anti Burnout Plan based on the Anti-Burnout Mindset pillars. This is what I did to recover from burnout and what I continually return to if I start to feel myself becoming overwhelmed again.

This Plan is designed to be flexible to your situation and you can download a quick guide here.

As always, if you feel you are far along your burnout journey, you may need to seek advice from a professional. This plan is not intended to replace professional medical advice.

Accountability

Step 1: Recognise the Signs of Burnout: The first step is honesty. Notice the warning signs in your body, mind, and behaviours — exhaustion, irritability, brain fog, or feeling disconnected. Awareness is the doorway to change.

Read my blog post on the 12 stages of burnout, do you recognise yourself in any of these stages? If so be honest with yourself about where you are at and commit to making a change. Recognising burnout symptoms early helps prevent escalation.

Balance

Step 2: Calm Your Stress Response:

Before you can think clearly or make changes, you need to move out of fight-or-flight mode. Calming your stress response is at the heart of any burnout recovery plan for women. If you are experiencing symptoms of burnout it is highly likely that your cortisol levels are stuck on maximum flow rate. You need to spend some time bringing those cortisol levels down and making sure you are getting the basics right. That means prioritising sleep, quality nutrition and movement. If you are not sure how to do this, check out my Seven day Back-to-Basics Burnout Recovery Plan.

Step 3: Reconnect With Your Core Values:

A core value is a principle that guides your personal behaviour and helps you identify what is most important in your life. Burnout often happens when we live out of alignment with these core values without even realising it. If you don't know what your core values are then its more likely you will violate them. Take time to reflect: What do you value most — family, health, creativity, freedom? Once you know what these are you can use them to help guide your next steps. If you need some help understanding how to do this, see my blog post on core values here.

Step 4: Manage Your Microstressors:

It’s not just big crises that lead to burnout, in fact more often than not its the little “microstressors” you carry daily — the small, constant drains on your energy. Identifying them helps you see where to make small but powerful shifts. Write everything down and identify things you can remove or reduce. Reducing microstressors and burnout triggers is key to lasting resilience. For help with this see my blog post on microstressors here.

Step 5: Choose Your Key Mindset Shifts:

Burnout recovery isn’t just about doing less — it’s about thinking differently. What beliefs or habits need to change? Burnout is often the result of us making decisions based on fear, guilt or a need to people please. Addressing these root causes is critical to recovery and prevention.

Step 6: Turn Your Plan Into Action:

Choose one or two small, realistic actions and put them into practice. Protect a small window of time every day just for you, set a boundary at work or home, or introduce one energy-restoring habit. Once you have mastered one, move onto the next. Small, consistent action creates big results.

Maintenance

Step 7: Check in and Adjust Regularly:

Recovery is not a one-time fix. Set up gentle check-ins to track how you’re feeling, celebrate progress, and adjust when life changes. This keeps you on track and prevents slipping back into old patterns. Regular check-ins keep your anti-burnout plan sustainable

Start Your Burnout Recovery Today

Creating an Anti-Burnout Plan is about progress, not perfection. Every small step you take to protect your energy makes you stronger, more resilient, and more aligned with the life you want.

The Balancing Bluebells Anti-Burnout Plan isn't about giving everything up or starting over. Its about building a sustainable burnout recovery plan that allows you to keep the career you worked so hard for while also having the energy for the people and moments that matter.

By following this 7-step anti-burnout plan, you’ll learn how to:

• Recognise the signs of burnout early

• Calm your stress response and restore balance

• Reduce burnout triggers and microstressors

• Create lasting resilience through maintenance

You don’t have to go through burnout alone. Start small, take one step at a time, and let this burnout prevention framework guide you back to balance.

• Download the free quick guide here or below.

• Read the free Anti-Burnout Blog to dive deeper into practical strategies and start building your burnout-free life today.

• Want ongoing support? Sign up for my free monthly newsletter to get regular burnout recovery tips, mindset strategies, and gentle reminders to keep us both accountable on this journey.

Ultimate Anti-Burnout Plan for Working.pdf

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FAQs

Q: How do I know if I am burnt out?

A: There’s no single medical test to confirm burnout. Symptoms vary for each person, but common signs of burnout in women include exhaustion, brain fog, irritability, and trouble sleeping. Review the early warning signs and stages of burnout — if you recognise yourself in them, you may be somewhere on the burnout journey.

Q: How long does it take to recover from burnout?

A: Burnout recovery time depends on the stage you’re at and how well you can reduce stressors and restore balance. Some women start to feel better in 2–3 weeks with a structured anti-burnout plan, but full recovery can take months or even a year. The key is to focus on small, consistent steps rather than rushing the process.

Q: Can you still work full time and recover from burnout?

A: Yes, it is possible to recover from burnout while working full-time, but it depends on the severity of your symptoms. Some women may need a short break to reset, while others can recover by making adjustments to their work and home routines. Always consult a medical professional if you feel you’re unable to cope.

Q: What is the best anti-burnout plan for working women?

A: The best anti-burnout plan is one tailored to women’s unique pressures - balancing career, caregiving, and home. My 7-step Anti-Burnout Plan is designed specifically for working women, focusing on accountability, balance, and maintenance. It’s practical, flexible, and easy to integrate into daily life.

Mairi Joyce

14 September 2025

www.balancingbluebells.co.uk