Rest, Rise, and Reign: Your Guide to Beating Burnout and Finding Your Power

Sister, let me start with some real talk. You are not alone in feeling tired, stressed, and overwhelmed. The numbers tell a story that many of us know too well. Nearly 40% of Black women have left their jobs because they didn't feel safe or valued. That's almost half of us walking away from our paychecks because the stress was too much.

But here's what I want you to know: feeling burned out doesn't mean you're weak. It means you're human. And more importantly, it means it's time to make some changes.

The Truth About Our Stress

Research shows that Black women face unique challenges that other groups don't experience. We deal with regular stress like everyone else, but we also carry extra weight. Studies found that Black women worry most about three main things: our health, our families, and our relationships.

But as Black women, we have special concerns too. We worry about keeping our children safe and raising them in a world that doesn't always treat them fairly. Many of us are the head of our families, making tough decisions and carrying heavy loads. Money troubles hit us hard too.

Here's a fact that might shock you: Black women are biologically 7.5 years older than white women of the same age. This happens because of something called "weathering." Our bodies age faster because of the constant stress we face from discrimination and having to work twice as hard to get half as much.

When Stress Hurts Your Body

When we stay stressed for too long, our bodies start to break down. Scientists call this "allostatic load." Think of it like a car that's been driven too hard for too long without an oil change. Eventually, something's going to break.

In one study of 208 Black women aged 30-50, researchers found that most women had moderate levels of stress in their bodies. The stress was showing up in their blood pressure, their weight, and their energy levels.

The stress affects us in three main ways:

• We eat our feelings when we're upset

• We don't have time to exercise because we're too busy taking care of everyone else

• We eat fast food because we don't have time or money for better options

Breaking Free from the "Superwoman" Trap

Many of us grew up hearing that we had to be strong all the time. We learned to put on a brave face, help everyone else, and never show weakness. Scientists call this the "superwoman schema."

While being strong can help us survive, it can also hurt us. When we always try to be perfect and never ask for help, we wear ourselves out. We end up feeling like we have to do everything alone.

Your Action Plan for Rest, Rise, and Reign

Rest: Give Yourself Permission to Stop

You don't have to earn the right to rest. Your body needs breaks just like your phone needs to charge. Start small:

• Take five deep breaths when you feel overwhelmed

• Go to bed 30 minutes earlier than usual

• Say "no" to one thing this week that you don't really want to do

Rise: Build Your Strength Back Up

Rising doesn't mean working harder. It means working smarter:

• Ask for help when you need it (this is strength, not weakness)

• Find one person you can talk to honestly about your struggles

• Do one small thing each day just for you

Reign: Take Control of Your Life

You have more power than you think:

• Set boundaries at work and stick to them

• Choose foods that give you energy instead of draining it

• Move your body in ways that feel good (dancing counts!)

Small Changes, Big Results

Remember, you don't have to change everything at once. Pick one or two things from this list and try them for a week. When those feel natural, add something else.

Your health matters. Your peace matters. You matter.

The world needs you healthy and whole, not burned out and broken. It's time to stop running on empty and start filling your own cup first.

Take the Next Step

Ready to learn more about taking care of yourself? Our newsletter is full of tips, stories, and resources made just for women like you. We understand your struggles because we've been there too.

Subscribe to our newsletter at ItsMyTimeToday.com and join thousands of women who are choosing to rest, rise, and reign with confidence.

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About the Author

Ayngi Summers is a wellness advocate and empowerment coach who specializes in helping African American women overcome burnout and reclaim their power. With over 15 years of experience in community health and personal development, Ayngi

understands the unique challenges facing Black women in midlife.

After experiencing her own journey through burnout and recovery, Ayngi dedicated her life to helping other women find balance, set boundaries, and prioritize their wellbeing. She holds a Master's degree in Public Health and is a certified stress management specialist.

Ayngi believes that every woman deserves to live a life of purpose, peace, and joy. Through her writing, speaking, and coaching, she provides practical tools and encouragement for women ready to transform their lives.

When she's not writing or coaching, Ayngi enjoys spending time with her family, practicing yoga, and exploring new recipes that nourish both body and soul.

Connect with Ayngi and get more wellness tips at ItsMyTimeToday.com