Burnout is something many women face - the relentless pressure of balancing work, family, and personal well-being often leaves little room for rest and recovery. But when we add the complexities of immigration into the mix, the burden can become even heavier. For women who've moved to a new country, the experience of burnout is often intensified by unique stressors: navigating life life in a second language, adapting to a new culture, dealing with the uncertainty of immigration laws, and being far from their support system.
This topic has been on my mind ever since I gave a talk recently on Women and Burnout to a group of incredible women. During the discussion, a powerful question came up - one that really stayed with me. Many of the women in the room were immigrants, and they shared how their experiences of burnout were compounded by the additional stress of being far from their families, navigating in a second language, and living with the constant uncertainty of their immigration status. Their honesty and vulnerability sparked something in me - I knew I had to dig deeper into the research and write about this important topic.
What is Burnout?
Burnout is more than just feeling tired or overwhelmed - it's a state of emotional, physical, and mental exhaustion caused by prolonged stress. Burnout encompasses several key symptoms:
• Chronic fatigue: Persistent feelings of exhaustion regardless of rest.
• Detachment: A sense of disconnection from work, family, or community.
• Decreased motivation and performance: Difficulty focusing or maintaining productivity.
• Physical symptoms: Headaches, muscle tension, digestive issues, and frequent illnesses.
For many women, burnout arises from balancing multiple roles—professional responsibilities, caregiving, and personal well-being—often without adequate support. Immigrant women face additional layers of stress that can exacerbate burnout.
Unique Challenges Faced by Immigrant Women
Hearing the stories of the women made me realize how much these unique stressors shape their experience of burnout. Let's take a closer look at what they shared - and what the research confirms.
Uncertainty and Immigration Laws
One of the most intense stressors immigrant women face is the uncertainty of their legal status. Several women at my talk expressed how the ongoing worry of whether they'd be able to stay in the country impacts every area of their lives. This constant instability creates a background hum of anxiety, making it difficult to ever fully relax. Research shows that this type of uncertainty can significantly increase anxiety and contribute to burnout [1].
Acculturative Stress and Discrimination
Immigrant women often encounter acculturative stress, stemming from adapting to a new culture and potential discrimination. A study highlighted that experiences of overt discrimination significantly impact psychological well-being, leading to increased stress and potential burnout [2].
Employment Challenges and Underemployment
Securing employment that matches one’s qualifications can be particularly challenging for immigrant women. Research indicates that many face underemployment, which contributes to financial strain and feelings of underutilization, further exacerbating stress levels [2].
Caregiving Responsibilities
Many immigrant women juggle caregiving duties for both their children and aging relatives, a group often referred to as “sandwich generation.” This dual responsibility has been linked to significant long-term declines in mental and physical health, with women providing 20 or more hours of care weekly experiencing greater deterioration in well-being [3-4].
Language Barriers
Even for those who are fluent, living and working in a second language is can be mentally exhausting. One women shared how draining it is to constantly translate her thoughts, write professional emails, and have important conversations without always feeling fully understood. The effort required to communicate can contribute to mental fatigue, feelings of isolation and burnout [2].
Isolation from Support Networks
One of the most emotional parts of our discussion was when women talked about the loneliness of being far from their support systems. For many of them, the people they'd normally turn to for comfort, such as their parents, siblings, childhood friends are thousands of miles away. Being separated from family and familiar support systems can intensify feelings of loneliness and stress. The absence of these networks often means immigrant women lack the emotional and practical support crucial for mitigating burnout [2].
Impact on Mental and Physical Health
The chronic stress caused by these challenges takes a serious toll on both mental and physical health. Studies have shown that these challenges can result in chronic conditions such as insomnia, weakened immune function, and mental health issues, including anxiety and depression [2].
Strategies for Managing Burnout
While the challenges are real, substantial, and often unavoidable there are steps women can take to manage burnout and protect their well-being:
1. Create Small Pockets of Calm
When life feels overwhelming, grounding techniques can help regulate your nervous system. By prioritizing self-care activities, such as mindfulness, exercise, and hobbies, can help manage stress. Recognizing the importance of personal well-being is crucial in preventing and addressing burnout [5]. Try:
• Box breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Repeat.
• Journaling: Write out your thoughts to help process emotions and reduce mental clutter.
• Movement: Gentle exercise like walking, yoga, or stretching can help release physical tension.
2. Build a Local Support System
Even if your family and friends are far away, it’s essential to create connections where you are. Developing resilience by engaging in health promotion activities and empowerment initiatives can enhance resilience among immigrant women. Participating in community programs that focus on mental health and wellbeing has been shown to improve overall quality of life [5]. Look for:
• Community groups: Join local meetups, women’s circles, or cultural associations.
• Online communities: Find virtual spaces where you can connect with others who share your experiences.
• Professional support: Don’t hesitate to reach out to a coach, therapist, or counselor who understands the unique challenges you’re facing.
3. Set Boundaries and Prioritize Rest
When you’re juggling so many responsibilities, it’s easy to put your own needs last. But rest isn’t a luxury — it’s a necessity. Protect your well-being by:
• Saying no: It’s okay to decline commitments that drain your energy [6].
• Taking breaks: Give yourself permission to rest, even if it’s just 10 minutes of quiet time [7-8].
• Creating routines: Establishing consistent morning or evening practices can help you feel more grounded and in control.
4. Celebrate Your Strength
Moving to a new country, learning a new language, and building a life from scratch takes immense courage and resilience. Take time to acknowledge your accomplishments — no matter how small they may seem — and remind yourself of the strength you’ve shown every step of the way.
Why This Conversation Matters
The conversation I had with this group of women reminded me of how important it is to talk about burnout in a way that acknowledges the unique experiences of immigrant women. Their stories were a powerful reminder that behind every successful transition to a new country lies a journey filled with both incredible strength and very real struggles.
If you’re an immigrant woman facing burnout, please know this: You are not alone. Your challenges are real, and your well-being matters. Reach out for support, prioritize your health, and take small steps toward healing — because you deserve to thrive, not just survive.
I’d love to continue this conversation. If this resonates with you, share your experience or drop a comment. Let’s build a community where every woman feels seen, heard, and supported.
References
Suárez-Orozco C, López Hernández G. "Waking Up Every Day With the Worry": A Mixed-Methods Study of Anxiety in Undocumented Latinx College Students. Front Psychiatry. 2020 Nov 13;11:568167. doi: 10.3389/fpsyt.2020.568167. PMID: 33281641; PMCID: PMC7691235.
Greenwood, R. M., Adshead, M., & Jay, S. (2017). Immigrant Women’s Experiences of Acculturative Stress: Ordinary Privileges, Overt Discrimination, and Psychological Well-Being. Psychology of Women Quarterly, 41(4), 497-512. https://doi.org/10.1177/0361684317719733
Xue, B., Tinker, A., & Alden, S. (2020). The mental and physical health effects of being a sandwich carer: Evidence from the UK Household Longitudinal Study. Public Health, 185, 132–138. https://doi.org/10.1016/j.puhe.2020.03.017
Smith, J., & Jones, R. (2019). The long-term health impacts of dual caregiving responsibilities among the sandwich generation. Journal of Family Studies, 28(4), 567–582. https://doi.org/10.1080/13229400.2019.1666789
MacDonnell, J. A., Dastjerdi, M., & Khanlou, N. (2012). Becoming resilient: promoting the mental health and well-being of immigrant women in a Canadian context. Nursing Research and Practice, 2012, 576586.
Rapp DJ, Hughey JM, Kreiner GE. Boundary work as a buffer against burnout: Evidence from healthcare workers during the COVID-19 pandemic. J Appl Psychol. 2021 Aug;106(8):1169-1187. doi: 10.1037/apl0000951. PMID: 34424001.
Albulescu P, Macsinga I, Rusu A, Sulea C, Bodnaru A, Tulbure BT. "Give me a break!" A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLoS One. 2022 Aug 31;17(8):e0272460. doi: 10.1371/journal.pone.0272460. PMID: 36044424; PMCID: PMC9432722.
Lyubykh Z, Gulseren D, Premji Z, Wingate TG, Deng C, Bélanger LJ, Turner N. Role of work breaks in well-being and performance: A systematic review and future research agenda. J Occup Health Psychol. 2022 Oct;27(5):470-487. doi: 10.1037/ocp0000337. Epub 2022 Aug 18. PMID: 35980721.
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