“I don’t know how she does it.”
It’s a phrase we often hear when describing high-achieving women who seem to juggle demanding careers, family responsibilities, and personal commitments with effortless grace. But behind the scenes, many of us are running on fumes, held captive by the relentless pressure to be Superwoman.
This Superwoman Syndrome—the belief that women must excel in all aspects of life without breaking a sweat—has been ingrained in society for generations. It’s a silent contributor to burnout, affecting both physical and mental health. And yet, it continues to exist. We go above and beyond at home and at work. 76% of American women spend up to 10 hours daily caring for partners, husbands and/or children, and 19% spend more than 10 hours/day. Women spend more than double the amount of time on housework than their husbands. Even though women receive higher performance ratings, we are 14% less likely to be promoted than men according to a 2022 MIT Sloan study. So, we work even harder to prove ourselves.
The Impact of Superwoman Syndrome on our Health
When we try to live up to the Superwoman ideal, we pay a steep price. Studies have linked this mindset to:
- Chronic Stress & Burnout: The American Psychological Association reports that women experience higher stress levels than men, especially those balancing work and caregiving. Prolonged stress leads to insomnia, anxiety, and even cardiovascular disease.
- Adrenal Fatigue & Exhaustion: Constant overwork keeps the body in “fight or flight” mode, leading to hormonal imbalances, fatigue, and immune system suppression.
- Mental Health Struggles: Perfectionism and this “always on” mentality is linked to anxiety, depression, and obsessive compulsive disorder (OCD).
- The Productivity Trap: Many women link their self-worth to their productivity, making it hard to step away, delegate, or simply rest without guilt.
The irony? The very traits that make us successful—drive, ambition, and resilience—often push us toward burnout if left unchecked.
In honor of Women’s History Month, let’s remember that history isn’t just something we look back on—it’s something we create every day. For generations, we have been expected to do it all, to push through exhaustion, and to wear burnout like a badge of honor. But today, we have the power to change the future by acknowledging that Superwoman Syndrome is a choice. We don’t have to subscribe to the belief that success requires self-sacrifice. Instead, we can rewrite the narrative—one where strength includes rest, ambition includes balance, and success doesn’t come at the cost of our well-being.
How to Break Free from the Superwoman Trap
1. Redefine Success (On Your Terms)
- Instead of aiming for “having it all,” focus on what matters most to you right now.
- Ask: “What can I let go of?” High performers often take on more than necessary out of habit.
2. Practice Strategic Rest
- Research shows that short, intentional breaks improve focus and productivity.
- The Pomodoro Technique (25-minute work sprints + 5-minute breaks) can help reduce stress without reducing output.
- Prioritize sleep—skipping rest doesn’t make you a hero; it makes you inefficient.
3. Set Boundaries Like a CEO
- At Work: Say no to unnecessary meetings and push back on unrealistic deadlines.
- At Home: Divide responsibilities equitably. If you have a partner, remember: You are not their personal assistant.
- With Yourself: Stop glorifying busyness—it’s not a badge of honor.
4. Ditch the Guilt About Self-Care
- Studies show that self-care enhances productivity, not detracts from it.
- Small habits count: a quick breathing practice between meetings, a 10-minute meditation, or a 15-minute walk.
- Normalize asking for help. Superwoman does not need to do it all alone.
5. Surround Yourself with Support
- Find a mentor, coach, or accountability group that values well-being, not just success.
- Spend time with people who encourage balance, not overwork.
The Future: From Superwoman to Sustainable Woman
Women’s History Month is a celebration of how far we’ve come, but it’s also a time to reflect on how we move forward.
True empowerment isn’t about proving we can do it all—it’s about choosing what’s worth doing and letting go of the rest.
Let’s leave Superwoman Syndrome in the past and build a future where high-achieving women succeed without sacrificing themselves in the process.
Your next step? Take one thing off your plate today.
Superwoman can wait.
Zee Clarke is the author of the book, Black People Breathe (Penguin Random House). She has been featured in many leading publications including ABC, Fortune, Forbes, CNBC, Ebony, Essence, and Fast Company.
She is a Harvard Business School graduate who applies holistic healing practices to corporate environments. Zee leads transformative workshops on mindfulness, breathwork and stress management tools at organizations such as Google, Visa, AMC Networks and more.
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