If all your energy goes into caring for children, a husband, and parents, leaving no time or energy for your own needs, it can lead to emotional exhaustion and a decrease in quality of life. A psychologist explains how to recognize the problem and what practical steps can help restore yourself and regain balance.
Many modern women live daily in the role of a multitasking psychologist and coordinator — they care for children, manage household chores, support elderly relatives, and pay attention to their partner all at the same time. This often leads to their own needs being postponed or completely ignored.
Clinical psychologist Ekaterina Makarova notes that when responsibilities pile up like an endless to-do list, the risk of emotional exhaustion increases. Signs of this condition may include constant fatigue, irritability, difficulty concentrating, and the feeling of having “energy vampires” around.
One effective practice for getting out of such a state is the technique of “returning to the body”: stopping, focusing on breathing and physical sensations to pull oneself out of the automatic mode of fulfilling duties and recognize one’s real needs.
The next step is to determine what exactly you need at the moment: it could be rest, a hot bath, a cup of coffee without your phone, or just a few minutes of silence. Paying attention to oneself is not a sign of selfishness but a necessary condition for maintaining physical and emotional health.
Moreover, psychology and sociology experts note that only a small portion of women regularly finds time for self-care: according to surveys, only about 14% consider self-care a priority equal to family or work.
To avoid running out of energy, specialists advise dividing responsibilities into important, urgent, and less significant tasks, completing only part of them at a time, and allowing oneself not to control the outcome. Praising oneself for even small achievements and tracking progress in a journal also helps strengthen the sense of satisfaction.
...Emotional burnout is a common problem, especially among people who constantly care for others. Recovery begins with recognizing one’s own needs, practicing mindfulness, and setting boundaries. Self-care does not take away love for loved ones — it helps make it sustainable and healthy.
