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- Herausgeber: tredition
- Kategorie: Geisteswissenschaft
- Sprache: Englisch
Are you a working mother feeling overwhelmed, exhausted, and struggling to maintain balance in your life? This practical guide addresses the unique challenges that lead to burnout in women, particularly working mothers juggling multiple responsibilities. Drawing from current research and real-world experience, this book explores the root causes of female burnout, including: - The demands of managing both career and family life - Societal expectations and traditional role models - Biological factors affecting women's stress responses - The impact of pregnancy, childbirth, and hormonal changes You'll learn to identify early warning signs of burnout through: - Understanding physical symptoms like sleep disturbances and fatigue - Recognizing emotional changes and mental exhaustion - Monitoring shifts in social behavior and relationships The book provides actionable strategies for recovery and prevention: - Implementing effective self-care routines - Creating boundaries between work and personal life - Developing time management techniques - Building support networks - Optimizing work arrangements, including remote work solutions Practical solutions include: - Stress management exercises tailored for busy moms - Methods for organizing daily routines - Techniques for improving communication with family and colleagues - Approaches to sustainable lifestyle changes This guide helps working mothers: - Recover from burnout symptoms - Prevent future episodes of exhaustion - Build resilience for long-term well-being - Create a more balanced and fulfilling life Written with empathy and understanding, this resource provides the tools needed to overcome burnout while maintaining professional and personal responsibilities. Each chapter includes practical exercises, worksheets, and action plans to implement positive changes immediately. This book was created using innovative technologies such as Artificial Intelligence and specially developed tools – for example, in brainstorming, research, writing, editing, quality assurance, and the design of decorative illustrations. In this way, we want to offer you a particularly coherent, modern, and even higher-quality reading experience.
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Seitenzahl: 165
Veröffentlichungsjahr: 2025
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Imprint
Saage Media GmbH c/o SpinLab – The HHL Accelerator Spinnereistraße 7 04179 Leipzig, Germany E-Mail: [email protected] Web: www.SaageMedia.com Commercial Register: Local Court Leipzig, HRB 42755 (Handelsregister: Amtsgericht Leipzig, HRB 42755) Managing Director: Rico Saage (Geschäftsführer) VAT ID Number: DE369527893 (USt-IdNr.)Publisher: Saage Media GmbH
Publication: 02.2025
Cover Design: Saage Media GmbH
ISBN Softcover (en): 978-3-384-51697-8
ISBN Ebook (en): 978-3-384-51698-5
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The external links and source references listed in this book were checked at the time of publication. The author has no influence on the current and future designs and contents of the linked pages. The provider of the linked website alone is liable for illegal, incorrect or incomplete contents as well as for damages arising from the use or non-use of the information, not the person who refers to the respective publication via links. All external sources used are listed in the bibliography. Despite careful content control, we assume no liability for the contents of external sources. The operators of the quoted sources are solely responsible for their content. Images and sources from third parties are marked as such. The reproduction, processing, distribution and any kind of exploitation outside the limits of copyright require the written consent of the respective author or creator.
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The data in the diagrams that are not explicitly marked with a source are not based on studies but are non-binding assumptions for better visualization.
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The references and quotations contained in this book have been carefully researched and reproduced in meaning. The interpretation and presentation of the quoted content reflects the author's understanding and does not necessarily correspond with the intention or opinion of the original authors. For paraphrased quotations, the core statements of the original sources have been incorporated into the context of this work to the best of knowledge and belief, but may deviate from the original wording and nuances of meaning due to transfer and simplification. All sources used are fully listed in the bibliography and can be read there in the original. The responsibility for the interpretation and contextual embedding of the quoted content lies with the author of this book. For scientific questions and detailed information, it is recommended to consult the original sources. The author has endeavored to present complex scientific matters in a generally understandable way. Simplifications and generalizations cannot be excluded. No guarantee can be given for the technical accuracy and completeness of the simplified presentations. The paraphrased reproduction of quotations and scientific findings is done conscientiously in compliance with citation law according to § 51 UrhG and all relevant copyright provisions of other countries. When simplifying, transferring, and possibly translating scientific content into generally understandable language, nuances of meaning and technical details may be lost. The author makes no claim to the rights of the quoted works and respects all copyrights of the original authors. Should unauthorized use be detected, the author requests notification to take appropriate measures. For academic purposes and when used as scientific reference, it is expressly recommended to refer to the original sources. The simplified presentation serves exclusively for popular science information.
The information contained in this book on the topics of burnout, stress management, and work-life balance has been carefully researched but makes no claim to completeness. It reflects the state of knowledge at the time of printing. The strategies and exercises presented for burnout prevention and stress management are intended for self-help and do not replace professional medical or psychotherapeutic treatment. If you experience persistent exhaustion, depression, or other health issues, you should definitely seek medical or therapeutic assistance. The implementation of the described methods and recommendations is done at your own risk. Liability for health damages or negative consequences resulting from the application of the presented techniques is expressly excluded. All personal accounts and case studies mentioned in the book have been anonymized and partially modified to protect privacy. Any resemblance to real persons is coincidental and unintentional. The scientific sources and studies that underpin the content are listed in the appendix. All trademarks and brand names used are the property of their respective owners and are protected by copyright.
Bendis Saage
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We sincerely thank you for choosing this book. With your choice, you have not only given us your trust but also a part of your valuable time. We truly appreciate that.
Between career, family, and self-care - more and more women feel trapped in a constant struggle between different areas of life. This book highlights the specific challenges women face today: from the dual burden of work and family to societal expectations and biological peculiarities. It illustrates how burnout manifests differently in women than in men and which warning signs can be recognized early on. With scientifically grounded insights and practical strategies, this guide supports readers in identifying their personal stressors and finding an individual path out of exhaustion. From time management to self-care and sustainable work-life balance, concrete action options are presented. The book combines current research findings with practical solutions and offers a holistic approach to improving quality of life. Take the time to regain your balance - this hands-on guide will accompany you step by step on your personal journey to greater energy and satisfaction.
This guide provides you with easy-to-understand and practical information on a complex topic. Thanks to self-developed digital tools that also use neural networks, we were able to conduct extensive research. The content has been optimally structured and developed up to the final version to provide you with a well-founded and easily accessible overview. The result: You get a comprehensive insight and benefit from clear explanations and illustrative examples. The visual design has also been optimized through this advanced method so that you can quickly grasp and use the information.
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To ensure an optimal reading experience, we would like to familiarize you with the key features of this book:Modular Structure: Each chapter is self-contained and can be read independently of the others.Thorough Research: All chapters are based on thorough research and are supported by scientific references. The data shown in the diagrams serves for better visualization and is based on assumptions, not on the data provided in the sources. A comprehensive list of sources and image credits can be found in the appendix.Clear Terminology: Underlined technical terms are explained in the glossary.Chapter Summaries: At the end of each chapter, you'll find concise summaries that give you an overview of the key points.Concrete Recommendations: Each subchapter concludes with a list of specific advice to help you put what you've learned into practice.We plan to provide the following exclusive materials on our website:
Bonus content and additional chaptersA compact overall summaryAn audio drama version. (In planning)The website is currently under construction.
Table of Contents
1. Causes and Risk Factors1. 1 Multiple Burdens in Everyday LifeCompatibility of Family and CareerHousehold Management and ChildcareCare of Relatives1. 2 Societal ExpectationsPressure to be PerfectTraditional Role ModelsSelf-Sacrifice1. 3 Biological ParticularitiesHormonal InfluencesPregnancy and ChildbirthMenopause2. Early Detection and Warning Signs2. 1 Physical SignsSleep DisordersStates of ExhaustionWeakened Immune System2. 2 Psychological SymptomsIrritabilityLack of MotivationDifficulty Concentrating2. 3 Social ChangesWithdrawal BehaviorRelationship ConflictsNeglect of Social Contacts3. Prevention Strategies3. 1 Self-CareSetting BoundariesRelaxation TechniquesExercise Routines3. 2 Everyday OrganizationTime ManagementSupport Networks3. 3 Professional BalanceAdjusting WorkloadDesigning Home OfficeCareer Planning4. Treatment Options4. 1 Therapeutic ApproachesTalk TherapyStress ManagementBehavioral Therapy4. 2 Body-Oriented MethodsMindfulness ExercisesNaturopathyMovement Therapy4. 3 Medical SupportHormone TherapyNutritional Counseling5. Sustainable Lifestyle5. 1 Personal DevelopmentValues ClarificationSelf-PerceptionBuilding Resilience5. 2 Relationship ManagementPartnership CommunicationFamily OrganizationNetwork Maintenance5. 3 Professional ReorientationContinuing EducationCareer ChangeSourcesImage Sources1. Causes and Risk Factors
Why are women more frequently affected by burnout than men? The answer lies deeper than in the obvious everyday observations and leads us through various life areas that influence each other. From biology to societal structures, red threads run through these factors, increasing the risk of exhaustion. The combination of these factors creates a unique dynamic that pushes many women to their limits. In this chapter, we uncover the hidden mechanisms that can contribute to the development of burnout.
1. 1 Multiple Burdens in Everyday Life
Career, family, household – many women juggle numerous responsibilities daily. This multiple burden carries the risk of stress, exhaustion, and ultimately burnout. The consequences range from health problems to difficulties in professional and family life. Particularly, the reconciliation of work and family, household management including childcare, and the care of relatives present immense challenges for women. Read on to better understand the causes of these burdens and take the first step towards a healthier balance.
Not only the objective burden of multiple responsibilities, but also the subjective perception and individual experience of balancing work, family, and other obligations are crucial for well-being and the risk of burnout.
Compatibility of Family and Career
The compatibility of family and career presents women with the challenge of managing professional demands and family obligations. The multiple burdens can lead to increased stress and ultimately to burnout[s1][s2]. Women who also bear social responsibilities at home, such as childcare or caring for relatives, are particularly affected [s1][s2]. Long working hours exacerbate stress, while support from family members can alleviate it [s2]. Mothers are often more burdened than fathers, especially regarding childcare [s2]. Marital status also influences the burden: single parents or unmarried individuals report higher stress levels [s2]. Cultural norms and expectations shape the perception and reality of balancing family and career. For example, in a society where women are traditionally expected to manage the household, the compatibility of family and career may be perceived as particularly challenging. Working conditions such as overload and lack of support intensify exhaustion and dissatisfaction, further complicating the balance [s1]. Supportive leadership behavior that promotes participation and autonomy can reduce the burden and improve compatibility [s1]. Satisfaction with the allocation of time for work and family correlates negatively with stress experiences [s2]. It becomes evident that not only the objective burden but also the subjective perception of compatibility plays an important role.This chart reveals a significant imbalance in time allocation, highlighting the heavy burden placed on women across multiple roles. The substantial portion dedicated to childcare and household tasks, coupled with professional work, leaves minimal time for personal well-being activities. This constant juggling act and lack of self-care dramatically increases the risk of burnout.
Household Management and Childcare
Household management and childcare significantly contribute to the burden on women and increase the risk of burnout. Studies show that women worldwide spend three times more time on unpaid care work—such as housework and childcare—than men [s3]. This unequal distribution of domestic tasks leads to increased psychological stress and can adversely affect health in the long term. The burden felt from housework and childcare manifests, among other things, in elevated cortisol levels, which are associated with negative consequences for mental health [s3]. The COVID-19 pandemic has exacerbated this situation. Lockdowns and school closures forced women to take on additional household and childcare responsibilities, such as homeschooling, alongside their professional obligations [s4]. This led to an increased burden and heightened the risk of burnout. The lack of institutional support in childcare further intensifies the issue [s5]. Flexible work models, support in childcare, and improved parental leave regulations can help reduce the burden on women and thus prevent burnout [s5][s6]. A childcare facility at the workplace, for example, can facilitate the reconciliation of family and work and reduce stress [s6].The horizontal bar chart visualizes the considerable time effort spent on various household tasks. Especially cooking, cleaning and laundry require a large part of the week. This illustrates the burden of household management, which can contribute to burnout risk in addition to work and childcare.
Care of Relatives
The care of relatives represents an additional burden that particularly affects women and increases the risk of burnout. Women often take on the primary responsibility for caregiving, which, alongside work and family, leads to multiple burdens [s7]. These multiple burdens manifest as emotional, physical, and financial strains. Emotional strains arise from the intense engagement with illness, suffering, and death. Physical strains result from direct caregiving, such as lifting or washing the care recipient. Financial strains occur due to additional costs for medications, caregiving aids, or potential loss of income when work must be reduced or abandoned to ensure care [s7]. Conflicts arising from these multiple burdens—such as balancing caregiving, work, and family obligations—negatively impact mental health [s8]. The situation is particularly burdensome when financial resources are insufficient or social contacts must be neglected due to the time-intensive nature of caregiving [s7]. To protect one's health and ensure the quality of care, it is important to seek support early and reduce one's burden. Relief options include local caregiving services, family members, or self-help groups.This chart visualizes the disproportionate burden women often carry in family caregiving. The largest segments likely represent childcare and household management, highlighting the demand on women's time and energy. Smaller segments may represent eldercare or other family support, further adding to the overall load. This imbalance can contribute significantly to stress and burnout.
1. 2 Societal Expectations
Societal expectations significantly influence the burnout risk for women. The pressure of perfectionism, traditional gender roles, and the tendency for self-sacrifice create an often unbearable burden. These factors shape not only individual demands but also the perception of success and the opportunities to achieve professional and personal goals. Understand the mechanisms behind these expectations and discover ways to find your own balance.
Societal expectations can lead to a cycle of self-sacrifice that constantly suppresses one's own needs, thereby contributing to burnout. Consciously reflecting on one's own boundaries and needs is essential to escape this cycle.
