Burnout and Anxiety in High-Achieving Women
You seem to have it all — your dream job, a picture-perfect family, maybe an active social life — and yet, something still feels off. Maybe you’re anxious more often than you realize, or there’s this quiet sense of longing for… something. Something more.
“High-achieving women are wired to pursue the next goal — and rarely pause to appreciate what’s already here”
I hear it all the time: “If I just get the next promotion… finally get pregnant… meet the right partner… then I’ll be happy.” And the truth? When that moment comes, the happiness can be fleeting. Almost immediately, the mind starts reaching for the next thing. High-achieving women are wired to pursue the next goal, the next milestone, the next success — and if we’re always striving, we rarely pause to appreciate what’s already here.
The Pressure to Perform
Being praised for determination, reliability, and drive is wonderful — these traits open doors in work, relationships, and life. But they come with a hidden cost. That constant pressure to perform can sneak in and become internalized. Suddenly, not meeting impossible standards — which no one else could meet either — can trigger stress, anxiety, or even depression.
“Even minor missteps can feel unacceptable when the pressure is internalized — and that pressure doesn’t let up easily.”
Think about it: it wouldn’t be a big deal if a friend forgot a grocery item or got frustrated with their kids. But for us, even minor missteps can feel unacceptable. That internal pressure doesn’t let up easily — it shows up as fatigue, tension, worry, or that nagging question: “Am I really living the life I want?”
Slowing Down and Reclaiming the Present
Here’s the thing: constantly striving makes it hard to notice the good stuff in your life. It takes effort — intentional effort — to slow down and pay attention. But even small practices can make a difference.
Here are some ways I encourage my clients (and myself!) to bring themselves into the present:
Micro-Mindfulness Breaks
Take just a minute or two to pause. Notice your breath, the chair beneath you, the sounds around you. Even a tiny moment can reset your nervous system.Mindful Transitions
Use everyday transitions — walking to the car, brewing coffee, logging off email — as little check-ins. A slow breath, a small notice of how your body feels, and you’ve already grounded yourself.Grounding with the Senses
If your mind is racing, try this: five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Quick, simple, effective.Single-Tasking
Give yourself permission to focus on one thing at a time, even if just for five minutes. Eat without scrolling, read without distractions, stretch intentionally. You’ll be surprised how grounding it feels.Connect with Your Body
Place a hand on your chest or stomach. Thank your body silently for what it allows you to do — breathe, move, feel. Simple, but powerful.Mini Gratitude Moments
Take 30 seconds to notice something going right. Maybe a kind word from a colleague, a quiet moment with a child, or the warmth of your favorite sweater. No need for fanfare — just notice and appreciate.
Even 10–15 seconds here and there can help you feel calmer, more present, and more connected to the life you already have.
Next Steps You Can Try Today
“If you feel like you’re doing it all but barely surviving, know this: you don’t have to do it alone.”
If this resonates with you, here are some ways to start shifting your experience:
Reach out for support that fits you - schedule a free intro call here. Whether through therapy, medication, or both, connecting with a mental health professional who understands the pressures high-achieving women face can be a powerful first step. At EmpowerHER Psychiatry, I work with women like you to create a plan that feels both manageable and meaningful.
Bring little moments of awareness into your day. You don’t need long meditations — even noticing three things around you, taking a slow breath, or fully focusing on one task for a few minutes can help you feel calmer and more grounded.
Explore holistic and lifestyle strategies. Small shifts in routines, gentle exercise, time in nature, or nutrition can complement therapy and medication. Together, we can discuss which approaches make sense for your life and goals, and how to integrate them in a sustainable way.
Experiment and find what works for you. Everyone’s path to balance is different. Some people respond well to therapy, others to medication, and many to a combination or small daily practices. The key is discovering what truly supports your wellbeing and fits your life.
You Don’t Have to Do It Alone
If you feel like you’re doing it all but barely surviving, know this: you don’t have to do it alone. At EmpowerHER Psychiatry, I work with high-achieving women to provide compassionate therapy and personalized medication management — helping you reconnect with yourself, find clarity, and thrive.
“If you feel like you’re doing it all but barely surviving, know this: you don’t have to do it alone.”
Dr. Emily Rosen, Psychiatrist & Founder
