You’re no stranger to challenges as a woman in a male-dominated field. You’ve already shattered the glass ceiling, juggled multiple family responsibilities and proven your worth time and time again. With this relentless pursuit of achievement and excellence comes a threat which isn’t noticeable until you are sideswiped by it. It’s not only your mental health that is being compromised; it’s your immune system, your body’s first line of defence.
The Burnout–Immune System Connection
Burnout isn’t just about feeling tired or stressed. It’s a state of chronic physical and emotional exhaustion that can have far-reaching consequences on your physical health. Recent studies have demonstrated strong links between burnout and a weakened immune system, making you more susceptible to illness and slower recovery times.
Dr Elissa Epel explains that “chronic stress can suppress immune function, increasing vulnerability to infections and potentially more serious health issues”.
This means that the drive you are accessing and using to propel your career could leave you defenceless against common health issues such as colds and flu or long-term health concerns.
Your Dilemma
As women in leadership roles, we often need to prove ourselves constantly. We will work longer hours, take on more responsibilities, and strive for perfection in every aspect of our lives. Add family life and relationships into the mix and it’s the perfect recipe for chronic stress and burnout.
My own experience was recently highlighted when Facebook took the opportunity to remind me of my previous year’s exploits. There, it was all laid out over a ten-year period: I was sick every year between October and March. I struggled through because I thought I had to. The reality was that my personality traits gave me the perfect platform to burn myself to ashes every year.
The Science Bit
Our bodies are designed to handle short-term stress, and acute stress has a place in our lives. Too little stress can be just as bad as too much. Acute stress can stimulate our immune function temporarily whereas chronic stress and burnout have the opposite effect:
Cortisol overload: prolonged stress leads to elevated and disrupted cortisol levels, which can suppress your immune system’s effectiveness. It can also impact your sleep pattern, giving it a double-whammy effect.
Inflammation: chronic stress promotes low-grade inflammation throughout the body. This taxes the immune system and can potentially lead to autoimmune issues.
Sleep disruption: this can be for many reasons, psychological as well as physiological. Either cause will impact your immune system.
Unhealthy coping mechanisms: when you feel exhausted and stressed out, you are more likely to reach for a glass of wine, skip a workout, eat junk and binge-watch TV. These are a form of self-medication, but they greatly impact your immune system.
How to Break this Cycle?
Some strategies for boosting and balancing your immune system:
Recognise there is a problem. If you don’t acknowledge there is a problem, eventually your body will do it for you.
Prioritise sleep: aim for 7 hours or more per night. More than 9 hours has been shown to be detrimental too, so there is always a balance — find your happy place with the pillow. Establish good sleep hygiene and monitor how you feel on waking. If you have one, use a sleep monitor (Garmin, Whoop, Apple Watch etc.).
Mindful stress management: you can’t avoid stress, but a lot of what appears to be stressful is our perception of it. Change your view and your experience changes. To incorporate a routine, it doesn’t have to be a regular yoga session or an hour of meditation. Small bite-size chunks can have a really positive impact. As you have to breathe all day every day, do 1 minute every hour. Try box breathing 4/4/4/4 or 4 counts in and 6 counts out. Deep sighing helps to regulate the nervous system too.
Nutrition: if you eat constantly on the run, make poor food choices and drink alcohol; the Ferrari is going to break down soon. You can’t have a performance vehicle and put in cheap fuel. Your body is an amazing engine but it needs nutrients to work. If you do not invest in it with whole foods and plenty of hydration, it will stop running smoothly.
Regular exercise and movement: find something you enjoy doing. Tell yourself, “I GET to do this X days a week”. You don’t need a gym membership or expensive equipment. Go and play with the kids, walk the dog, skip rope in the back garden, carry all the shopping bags at once. Every little bit adds up. You are investing for future health and a good-looking, strong body is a by-product of your input.
Set boundaries: what can you delegate? Any task which you hate doing and can afford to offload, do so. Share the tasks where you can. The most important part of boundaries is learning to say no. That also comes with the mindset that your time is worth it and so are you.
Regular health checks: stay on top of your health. Do not live in ignorance; it isn’t worth it.
Redefining Success
Perhaps the most challenging step is to redefine what success looks like to you. In male-dominated fields there is often pressure to adopt masculine traits of never showing weakness, being available 24/7 and making work the only priority.
As females, we have the power to change the narrative around stress and burnout. By prioritising our well-being, we are not only safeguarding our future health but also setting new standards for success, ones that value sustainable performance over short-term gains.
Michelle Obama stated, “We need to do a better job of putting ourselves higher on our own to-do list.”
It’s time to rewrite the rules of success. Your career is a marathon, not a sprint. By nurturing your immune system and overall health, you’re not just investing in your well-being; you’re ensuring you have the resilience and vitality to continue breaking barriers and inspiring the next generation of female leaders.
Your health is your most valuable asset. Protect it, nurture it, and watch as it fuels not just your success, but a richer, more balanced life. After all, true leadership starts with leading yourself.
Want to find out more? Get in touch today or take my anxiety quiz to take an overview of your burnout and overwhelm triggers.
