Running on Empty: What Women Around the World Are Saying About Stress — and How They're Taking Their Power Back

advancingherhealth
Jul 18
6 min read

From burnout to breathing room: how real women are coping — and what you can try today.

It’s 10:17 a.m. and you’re already exhausted. The inbox is overflowing, you’re expected to be in two meetings at once, and a text just came in from your child’s school. Your coffee’s cold, your brain feels like it’s buffering, and your parents, for whom you help organize things, have a follow-up medical appointment first thing tomorrow morning, and you’re trying to figure out how the heck you’ll get everything done. You’re not alone.

Around the world, women are burdened with invisible loads — jobs, caregiving, household chores, and expectations — all while trying to stay afloat in a system that rarely checks on how they’re doing. For many women, stress is no longer just an occasional visitor; it has moved in with no clear end date for when things will slow down. But something powerful is happening. Women are pausing. Naming what’s real. And reclaiming small moments of relief that offer breath, stillness, and even joy.

The Pressure Is Real

Recent data makes it clear: this isn’t in our heads — it’s on the record.

51% of working women in the U.S. reported feeling stressed “a lot of the day yesterday,” compared to 39% of men. (Gallup, 2024)
42% say their job has had a negative impact on their mental health in the past six months. (Deloitte, 2024)
33% of women took time off work due to mental health in the past year.
Only 44% of UK working women believe their employer has a plan to prevent burnout. (Mental Health UK, 2024)
Women of color and younger women (18–25) report even higher levels of burnout and overwhelm.

These numbers tell a story that many of us already know by heart: stress is high, burnout is growing, and support systems aren’t keeping pace. Stats can be overwhelming but also help to demonstrate that you are not alone. For instance:

Gallup News poll results also found that 63% of women find it difficult to make their health a top priority. What are some of the barriers to prioritization?
- Feeling overwhelmed (72%)
- Mental and emotional health (60%)
- Caring for family members (58%)
- Lack of time (54%)
- Work responsibilities (51%)

Caregiving concerns are sometimes grouped together but often not elaborated on, but here’s more with respect to those who give in this way by choice or circumstance:

Impact of Caregiving on Mental Health: Studies, including one by the Commonwealth Fund, show that women who provide care often experience higher rates of stress, anxiety, and depression compared to those who do not.

Caregiving and Physical Health: Guardian Life's report on caregiving in America notes that only 1 in 4 caregivers report good physical health, highlighting the impact of caregiving on their own well-being.

Unequal Burden: Research from the Commonwealth Fund indicates that women are significantly more likely to be caregivers and to report that caregiving is stressful.

Financial Impact: Caregiving responsibilities can lead to women missing work, reducing their hours, or leaving the workforce entirely, impacting their earnings and financial security.

What are we saying? You are not alone, and the need to “pause” and find “you” in the midst of everything you're going through is essential; while it may not change your immediate situation, it can help reset your mindset.

In Her Words: Women Share What Helps

During a recent trip, I had honest conversations with women from different parts of the world. Most of the time, it started with casual chatting, but I then saw an opportunity to learn more about the women I was fortunate to meet. They were curious about my work, which delighted me, so I introduced myself by sharing one aspect of my life: being a leader at a nonprofit dedicated to women's health and wellness. I then asked if I had their permission to share their responses, possibly with slight variations, to the following question:

“What do you do to reset yourself when everyday life feels overwhelming?”

Please note that everyone’s situation varies, and the solutions that work for each person are unique, so these ideas are anecdotal. These suggestions serve as starting points to help you find your own way to reset. Names below have been changed out of respect and courtesy.

Aisha, Ethiopia

“I started having a cup of coffee in the morning before my family rises (and things get busy). I just sit, maybe reflect on my day, and take in the moment. That’s my reset.”

Sharifa, London

“My therapist taught me box breathing. Four in, four hold, four out, four hold. I use it before meetings now — it actually calms me.”

Jenna, U.S.

"I deleted IG (Instagram), which is the one that causes me the most issues... the endless scrolling! It’s amazing how much less time I spend on my phone that way. I don’t even think about it."

Jen, China

I started a daily tea ritual. No devices. I use that 15 minutes to reconnect with myself," she also said. While raising her five-year-old, she realized she can’t do everything alone. With therapy, she decided her focus is on her daughter, and she expects that “other great things” will continue to happen in her life. She will make decisions as they come and “not hope or bemoan not being able to be mom, artist, or workout guru all at the same time.”

These stories aren’t about perfection or performance, they’re about presence. And the courage to choose peace, even in small doses.

Quick Calm: 5-Minute Fixes That Actually Help

These short practices are simple, accessible, and evidence-based. You don’t need a wellness retreat — just a moment of intentional pause.

Box Breathing (as mentioned above)

Inhale for 4 seconds

Hold for 4 seconds

Exhale for 4 seconds

Hold for 4 seconds

Repeat 3 times.

A go-to for regulating anxiety and resetting during high-stress moments. Here, WebMD offers more information about box breathing.

5-4-3-2-1 Grounding

Bring yourself back to the now:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

This technique is widely used to reduce overwhelm and increase focus. The Partnership in Education provides a short video of this technique here.

Setting Boundaries Digitally and with People

Turn off notifications for just one app. Only one.

"Choose peace over pings." (I saw this quote on Pinterest and loved it!)

From Our Friends to You

Feeling overwhelmed is a common experience, especially in our busy lives. To better understand how people cope and find relief, we also reached out to three friends and asked them,

“What helps you feel less overwhelmed?"

Their insights offer valuable perspectives and practical tips for managing stress and regaining clarity.

“I work from home, so I often only have time to walk barefoot down my driveway (despite 90-degree weather) and across my grass—even in the rain. Sometimes I can make it to a nearby mini-park; just the drive there (and sit in my car) helps to recenter me—I can do that in almost any kind of weather.”

“I text a friend, ‘Not doing so good right now,’ and she’ll send a heart emoji or a quick note of encouragement – that’s our way of letting each other know we’re connected.”

“I try to schedule one hour every week to do nothing. I call it sacred.”

These voices remind us: healing doesn’t need to be loud or costly. It simply has to be recognized and owned by you as something special you do for yourself – that’s part of the joy we’re talking about.

Pause. Breathe. Share: Stress is real. But so is resilience.

If you’re feeling overwhelmed or stressed, take a moment to reset by pausing, taking care of yourself, and doing something that brings you relief. Try breathing, walking (even up and down your stairs a few times), texting a trusted friend, turning off a device, or lighting a candle and sitting quietly.

Keep in mind that for mental health concerns, therapy is the gold standard. For personal growth—such as empowerment, leadership, confidence, work-life balance, and performance—coaching is a well-supported option, especially for women. You may find that you need a combination of both at one time, and at different times in your life. Additionally, many people incorporate prayer and meditation into their routines to foster inner peace, reflection, and mental clarity. These spiritual and mindfulness practices can serve as valuable tools alongside professional support or personal development efforts.

Ready to connect and shine? Respond to the question below and join the conversation:

"What's your go-to practice or ritual to stay calm and avoid feeling overwhelmed?"

Please send us your response along with your name or nickname, and location (e.g., Joan in NY) to https://www.iawh.org/contact. Your contribution could inspire and might be a turning point for someone else.

Together, we’re building a quiet, powerful movement — one breath at a time.

Pixabay Images, Illustrations and Video Attributions

Video of flowers by Nickey from Pixabay; Illustration by Eira from Pixabay; Video of woman at restaurant by Life-Of-Vids; and Illustration of paused hand by John Hain.

Janine E. Payne, MPH

Co-Executive Director