How to Eliminate Job Fatigue

I’ve often heard from women in my network how overwhelming it feels to show up for work, family, and themselves all at the same time. Many of us are navigating demanding careers while managing households, raising kids, or even caring for aging parents. And then there’s the long hours, the late-night emails, the stress that seems never-ending. It's no wonder that job fatigue, that nagging sense of exhaustion and burnout, is such a common struggle.

I wanted to do more than offer sympathy—I wanted practical advice we can all use. That’s why I turned to Siobhan Major, a registered psychotherapist and owner of Major Psychotherapy, for her expert insights. Siobhan has worked with clients to help them recognize, manage, and move past job fatigue. She’s shared profound yet practical tips to not only get through the day but to truly thrive. Here's what she had to say:

Siobhan’s Expert Advice

Job fatigue—what is it, really? It’s more than just feeling tired after work. It’s a form of physical and mental exhaustion that can creep in after prolonged periods of stress or overwork. For women, this is often compounded by the invisible mental load we carry—thinking about appointments, packing lunches, managing relationships, and even planning that long-overdue family vacation. These responsibilities add up, leaving little time to recharge.

Common symptoms include constant tiredness, irritability, trouble focusing, headaches, and difficulty sleeping. It might stem from overextending yourself, working long hours, or taking on more than is sustainable over time. The effects can show up everywhere—from making more mistakes at work to snapping at your loved ones when you get home.

But here’s the good news—you’re not powerless against it. Below are steps you can take to address job fatigue, tailored to the many hats we as women often wear.

Practical Steps to Combat Job Fatigue

1. Align Your Schedule with Your Reality

If you're waking up at 5 a.m. to squeeze in emails before getting kids ready for school, only to work overtime and then handle dinner and bedtime routines, you’re running on empty. Take a hard look at your schedule and ask yourself what's realistic. Can you delegate more at work or push back on deadlines?

For example, if you’re constantly saying yes to attending after-hours work meetings, practice declining invitations and suggest alternatives, like daytime check-ins. Remember, every "yes" to something is a "no" to the time you need for yourself.

2. Set Up a Comfortable Workspace

Making your workspace more comfortable doesn’t have to be expensive or time-consuming. Invest in a supportive chair or position your laptop at eye level to ease neck strain. Personalize your desk with touches that make you happy—like framed pictures of your kids, a plant or a memento from a favourite memory.

One client of mine found joy by reserving 15 minutes every afternoon to brew her favorite tea in a cute mug she kept just for work-related stress relief. These small rituals can signal “me-time,” even at work.

3. Draw Your Line in the Sand with Boundaries

How often do you feel guilty for ignoring an email at 9 p.m. or for not volunteering at school bake sales when you're utterly exhausted? Boundaries aren’t about saying “no” to everything—they’re about saying “yes” to your priorities.

Start by setting a work cutoff time each night and stick to it. Use that 30 minutes before bed for yourself—a bath, journaling, or, frankly, zoning out on the couch without guilt. Over time, this habit will help you reclaim your evenings as sacred recharge time.

4. Build Your Own Circle of Support

Women often thrive in community, so seek out allies. Whether it’s trusted coworkers or friends, make time to connect with others who understand your challenges.

Maybe you text a friend during your lunch break to vent, or you grab coffee and swap tips with another working mom. You could even attend a workshop hosted by a women’s networking group. Talking it out, instead of holding it all in, can be a powerful release.

If exhaustion is feeling unmanageable, reaching out to a therapist—someone who can offer an impartial perspective and targeted advice—might be the boost you need.

5. Commit to Self-Care “Non-Negotiables”

Self-care isn’t selfish—it’s survival. Make a list of three non-negotiable activities that bring you joy or relaxation, whether it’s yoga, reading before bed, or Saturday walks in the park. Schedule them into your week like any other important meeting.

6. Use Mindfulness to Reset Your Energy

If your mind is constantly racing between deadlines and dinner plans, mindfulness can help bring you back to the present. Consider setting a five-minute timer on your phone, sitting down wherever you are, and breathing deeply.

Still not sure where to start? These online resources are a great introduction to mindfulness tailored for busy professionals:

• Mindfulness For At Work

• Mindfulness Breaks to Restore Focus

• Guided Meditation for Workplace Anxiety

Even small practices like these can bring a sense of calm and focus to your hectic day.

When to Seek Professional Help

Job fatigue doesn’t mean you’re failing—if anything, it’s your body and mind sounding the alarm that you need care. If fatigue is disrupting your relationships, health, or ability to work, don’t hesitate to consult a therapist. Therapists can help guide you through tailored solutions and provide support as you work towards balance.

Remember, you don’t have to do this alone. Taking steps to address job fatigue is a sign of strength, not weakness. You’re ensuring that you stay healthy for yourself and for the people who rely on you.

Siobhan Major, MACP, RP
Owner and Psychotherapist, Major Psychotherapy

siobhan@majorpsychotherapy.com www.majorpsychotherapy.com