How can self-care practices nourish burnt out women?

In a world where the demands on women are higher than ever, the phenomenon of burnout has become all too common.

Women today juggle careers, families, and societal expectations, often placing their own needs at the bottom of the priority list. If you’ve ever felt drained, disconnected, or overwhelmed, you’re not alone.

I know how frustrating it can be as I have been there too. But there is hope, and it starts with something simple yet profoundly transformative: self-care! It is time to nurture and nourish your body, mind and soul. 

Why are women burnt out nowadays?

For many women, exhaustion is not just physical; it’s emotional and mental too. The modern woman carries invisible loads — organising schedules, managing home and career, finances, making decisions, and trying to meet everyone’s expectations. Add to this the lingering effects of past traumas or unresolved personal struggles, and it’s no wonder burnout feels inevitable.

Women are expected to be superwomen by keeping the house tidy and impeccable, looking after the children, cooking a three-course meal, going to work, managing their career and whilst looking slim, trim and sexy. It is, really, an impossible task. 

Women often experience burnout because they are operating predominantly in their masculine energy, which is focused on constantly doing, achieving, and pushing forward.

This relentless pursuit of goals, productivity, and external success leaves little room for the feminine energy of being — nurturing, resting, and connecting with their inner selves. They neglect their natural rhythms and intuitive needs. Without space to rest, reflect, and simply exist, their energy becomes depleted, leading to exhaustion and disconnection from their authentic selves. 

Burnout isn’t just about doing too much; it’s about doing too much without replenishing yourself. Women are conditioned to be caregivers, but we rarely ask: Who is taking care of us?

It hit me hard when I realised that I was taking care of everyone else, their needs and desires but nobody even asked me how I was doing. Nobody was taking care of me. This is when I decided to put myself and my needs first. My family and friends found it selfish at first but I had to prioritise myself as I was burnt out, depleted, constantly triggered and overwhelmed by it all. 

What does self-care really mean?

Self-care is more than spa days and bubble baths (though those can help!). It’s about intentional practices that nurture and nourish your body, mind, and spirit. True self-care addresses the root causes of exhaustion and creates a foundation for you to thrive — not just survive.

Here’s how self-care can help modern women break free from burnout:

1. Reconnect with your body

When we’re busy, we tend to ignore our physical needs. Over time, this disconnect leads to fatigue, stress, hormonal imbalance,  tension, and even illness.

Simple practices to try:

• Breathwork: Take five minutes to focus on slow, deep breaths. It calms your nervous system and helps you feel grounded.
• Movement: Yoga, stretching, or even walking outdoors can help release stored tension and contractions and boost your energy.
• Nourishment: Feed your body with wholesome foods that fuel rather than deplete you. Stay hydrated — sometimes fatigue is just thirst in disguise.

2. Create space for your emotions

Burnout often stems from emotional suppression. When you suppress emotions like sadness, anger, guilt, or fear, they pile up until you feel heavy and stuck. Emotional release is very important.

Simple practices to try:

• Journaling: Write down your thoughts and feelings without judgment. This practice can help you process what’s weighing you down. Journalling is very liberating.
• Mindful crying: If you feel like crying, let yourself cry in a safe space — it’s a natural way to release built-up stress.
• Boundaries: Learn to say no. Protect your energy by only committing to what truly serves you.

3. Slow down and rest

Rest is not a luxury; it’s a necessity. In a world that glorifies productivity, giving yourself permission to rest can feel rebellious — but it’s the ultimate act of self-care and self-love. Women thrive when they rest, not when they are constantly doing. 

Simple practices to try:

• Daily downtime: Schedule 15-30 minutes of uninterrupted quiet time. No screens, no chores — just stillness. Just breathe and be.
• Sleep hygiene: Create a bedtime routine that soothes your senses — think warm herbal tea, soft lighting, soothing self-massage and calming music.
• Micro-rests: Pause between tasks to take a few breaths or sip water. These tiny breaks add up.

4. Reclaim your sense of self

When life feels overwhelming, we can lose touch with who we are. Self-care is also about rediscovering the woman beneath the to-do lists and roles.

Simple practices to try:

• meditation or visualisation: Close your eyes and envision the woman you want to become. What does she look like? How does she feel?
• Creativity: Engage in activities that spark joy — painting, dancing, cooking, or gardening. And even self-pleasure!
• Personal rituals: Light a candle and set an intention each morning. Rituals can help anchor you in the present moment.

5. Cultivate community and connection

Self-care doesn’t have to be a solo journey. Connecting with others who understand and uplift you can be deeply nourishing.

Simple practices to try:

• Share your struggles: Talk to a trusted friend, coach, or therapist. Sometimes, just being heard is healing.
• Join a circle: Look for women’s circles or support groups where you can share your experiences and feel supported.
• Set healthy relationships: Surround yourself with people who respect your boundaries and encourage your growth.

The ripple effect of self-care

When women prioritise self-care, it doesn’t just benefit them — it creates a ripple effect. A well-nourished woman is more present for her family, more productive in her work, and more in tune with her purpose. She is in her divine feminine energies. By healing yourself, you inspire others to do the same.

Start small so you don't get overwhelmed. Choose one practice from this list and commit to it for a week. You don’t have to do everything at once — self-care is a journey, not a destination.

Remember, you are worthy of rest, joy, and nourishment. By investing in yourself, you’re not being selfish — you’re reclaiming your power and femininity. Reclaiming balance by embracing your feminine energy allows you to recharge, heal, and thrive.

Let’s rewrite the narrative for women everywhere: you can be strong and cared for, productive and rested, giving and whole. It all begins with you.