It's another random day. You wake up tired, smile through meetings, take care of everyone, and then cry silently at night. You're supposed to be strong, be there for

everyone, and still have enough time for yourself.  to play around. But you're burnt out, and it doesn't get easier.

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Unfortunately, burnout in African women has become the default setting, especially because of the cultural expectations and the ingrained survival mechanisms. Women

are generally associated with working 9-5, taking care of the family, but rarely have time for themselves. 

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Today, we're here to do something different; to let African women know that it's okay to admit you are stressed, prioritize self-care, and be able to choose softness

without shame.

What Burnout Looks Like in African Women

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According to the Cambridge definition, burnout is a feeling that occurs due to extreme tiredness, caused by working too hard. It's a total loss of energy due to

overworking and overstimulation, leading to fatigue, stress, and mental exhaustion.

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Burnout can often be attributed to prolonged stress, and it's almost too easy to know when this happens in women. Some common symptoms are:

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• Emotional numbness
• Body aches
• Feelings of negativity
• Reduced performance
• Insomnia
• Guilt for resting
• Hyper independence (in severe cases)

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For me, these feelings of negativity towards work are the first signs indicating that I'm burnt out. 

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Why Burnout Hits African Women Differently

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Burnout can happen to anyone, but it affects us differently, due to various factors like:

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1. Cultural & Societal Factors‍

Since times of old, women have been taught to carry everything. From house chores to raising children and contributing financially,

we've been told to suck it up and do our best. But, this often leaves feelings of guilt for not doing enough and so we continue to push forward ‘till burnout creeps in.

In several African cultures, hyper-independent women are seen as the strong ones and are often celebrated. This is where the “strong black woman” myth originated

from.

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2. Racial and Gender Microaggressions‍

Though it has greatly reduced, a lot of subtle negative actions towards black women still persist. From misguided views of women, to the racist remarks and a lack of

representation in leadership roles, African women often find themselves struggling to over perform.

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For most of us, there is this feeling of, “If I try harder, they will see my worth.” This makes us push ourselves further to get a sense of accomplishment, and this causes

physical and emotional burnout.

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3. Hustle Culture

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In a continent like Africa where less than 20% of its citizens can be considered rich, it's hard not to adopt the hustle mentality.

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In the bid to get wealthy and comfortable enough, most women often find themselves working two jobs, while catering for the entire family and building a legacy. In fact,

a 2022 study of young adults showed that the more ambitious you are, the more burnout you're likely to experience.

In all of this, there is a great intersection between gender, race and responsibility, which contributes to the burnout in African women. In between doing everything else,

we often forget to rest and prioritise ourselves too.

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However, the whole purpose of this blog post is for women to understand that we need to let go of things like:

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• Overworking for validation

• Saying yes out of fear

• Guilt for resting

• Fear of appearing weak

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Sure, it's usually an emotional torture and it can take a lot of trials, but that's why it's a journey that needs to be taken in slow, steady steps.

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The Survival Guide: Practical Ways to Reclaim Rest & Wholeness

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Surviving burnout while still aiming for healthy productivity isn't easy, but it's a necessary step to take on the path to wellness. So, here are some tips that can help you

prioritize self-care again.

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1. Rest: This looks easy, but it's actually not. A a lot of women find the concept of taking a break foreign despite its necessity. , but it's very necessary. In fact, rest is

a valid part of the 42% rule of burnout – your body needs to rest for 42% of the day (7 hours) to be at optimal capacity. Some common ways to rest include sleeping,

booking a spa day, reading, watching movies, and anything that helps you relax.

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2. Be comfortable saying no: A lot of times, burnout results from doing too much for others. Helping with the chores, taking an extra work shift, covering for a bake sale,

cooking for family. Eventually, all this boils over ‘till you can't recognize yourself anymore. Sometimes, it's important to say “No”.

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• No, I can't cover for you tomorrow.

• No, I can't be at the reunion.

• No, I won't be coming for the yard sale next week.

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It may sound harsh, but you've got to do it. Relieve yourself of the pressure everyone else puts on you, and try to do things at a steady pace. The downside to this is that

you might make a lot of people upset or “disappointed”, but sometimes, everyone has to carry their weight.

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3. Ask for help: This goes right up the alley with the previous tip. When you can't say no, ask for help. Share the work with someone else, and don't feel guilty. We've

been trained to always be on top of things and be independent, but if that's only leading to burnout and anxiety, why bother? Practice asking for help with the small

things, so it gets easier with the big things.

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• If you've been asked to set up a party, divide the work with others.

• If you want to cook a meal, ask for assistance with the ingredients.

• If you're doing a school pickup, alternate it with other parents so you have some off days.

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Life can get hard sometimes, but it's better to do it with others.

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4. Write a Journal: This is another form of resting, and it's just about writing down your thoughts. This is a personal one for me, because it helps me focus on the most

important thing, which is my feelings. You can write on your phone, on notebooks, or anywhere that makes you feel comfortable.

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Talk about your thoughts, and find solutions to them. The goal is to offload the pent-up anxiety and exhaustion in your system so you can refresh and reset.

For me, the best time to do this is early in the morning or late at night.

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5. Talk to professionals: If you find yourself getting anxious or feeling guilty for resting, then you need to speak to a professional. Talk to mental health experts, coaches,

or even expert guides who understand the need for rest. 

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Invest in mindfulness services that guide you on a path to wellness, and bring balance back in to your life.

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Ready to talk? Schedule a virtual appointment with our wellness practitioners today.

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Conclusion

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Burnout in African women is a cultural mentality that needs to die down, so that more women can be empowered and feel happy living their lives.

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If you're reading this, always remember: Choosing rest isn't a weakness. It's healing, and it's revolutionary.

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In fact, you don't have to earn rest. You're allowed to be soft, sit back, and do nothing. So, take that day (or week) off and find a way to rest. Everything will be fine!

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If this resonates with you, share with another woman who's often seen as the ‘strong one.’ Remind her that she doesn't always have to be that.

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