The decade or two before a woman’s golden years may be one of the most demanding. Many women in the time of life thought of as middle age the years between 45 and 64 — juggle not only work and running a house but in addition caring for both kids and aging parents. Throw in the mental and physical rigors of its hormones that are altering and menopause, and also you have your own personal tsunami

The result? For a lot of girls, it’s risk for cardiovascular disease, metabolic syndrome (a group of risk factors that raise the chances of heart disease and diabetes), lesser resistance, and sleep problems — in addition to added mental problems, including depression and stress.

“Middle-age girls are somewhat more stressed than ever before,” says LeslieBeth Wish, EdD, a psychologist in Sarasota, Fla. “The number of girls seeking medication from their physicians for depression and stress is increasing. The truth is, suicide rates have risen in middle age women.”

A Swedish study published in the Journal of Women’s Health revealed that burnout levels among middle-age women fluctuate over time as a consequence of developments within their work and life pressures. The study, which followed 142 girls for nine years, revealed that girls have different patterns of burnout centered on variations in work-related and mental pressure — evidence that burnout is due not only to altering hormones as well as other physical factors of middle age but to altering lifestyle problems as well.

Wish says that middle-age girls typically face the next stressors:

• Working longer hours
• Carrying more debt
• Raising teenagers
• Experiencing divorce or serious marital unhappiness
• Juggling career obligations outside the home
• Combating cancer another sickness
• Caring for an aging or ill parent
• Experiencing hormonal fluctuations from menopause

Falling estrogen levels from menopause alone can cause sadness, irritability, dearth of drive, nervousness, mood swings, fatigue, aggressiveness, and difficulty concentrating.

Character may also affect whether you experience burnout. The Journal of Women’s Health study found that a woman’s individual tendency may determine the way she reacts to her environment, and having neurotic tendencies makes burnout particularly likely.

Additionally, a girl’s sense of coherence — an outlook toward life that defines the extent to which she believes that her environment is manageable, comprehensible, and purposeful — appears to play a part in middle age burnout: The higher the sense of coherence, the low the burnout.

Banishing Burnout

Aside from comprehending the sources of her strife, what is a burned-out middle-age girl to do? Wish suggests several stuff:

Establish monthly, daily, or even aims that are hourly. “Breaking endeavors up into small measures will fall feelings of being overwhelmed, which can result in burnout,” Wish says. “Then, when you accomplish those goals, reward yourself with something such as viewing your favorite show or purchasing new nail polish.” She also suggests delegating some of your duties to your own partner and kids.

Join a workout class or gym. Not only do you want to be more active, which can be perfect for good health in middle age — when you???re ???getting old??? ??? but you will also make new friends. “Joining with others in your course or at the gym will develop a feeling of societal duty — you’ll be less inclined to skip your workout as you do not need to disappoint others,” Wish says. “Plus, social connectedness is a great insulator against emotional tension and depression.”

Give up the concept of needing to do and have it all. “Establish priorities and recognize you might have to put some things on the back burner for a little while,” Wish says.

Understand life is brief. for those who own a target that is important to you, by all means pursue it. “One of my patients decided to get her undergraduate degree in middle age,” Wish says. “It took 10 years, but once she began, she did not quit.”

If you’ll need it, get assistance. “Do Not minimize your unhappiness and dips in your disposition and wait for it to pass,” Wish says. If these feelings persist, seek therapy, she indicates.

Burnout isn’t a feeling you should dismiss or have to manage on your own.