Burnout and Alcohol: The Cycle That Keeps Women Stuck

Corporate burnout doesn’t always look like falling apart.

Sometimes, it looks like…

• The promotion you worked so hard for
• A calendar packed with back-to-back meetings and kid sports drop offs and pick ups 
• A glass of wine or a beer every night to “unwind”
• Quiet exhaustion you’ve learned to push through because “that’s life”

I know because I lived it.

My Story of “Functioning” Through Burnout

Years ago, when I was climbing the corporate ladder, I didn’t think burnout was something that applied to me. I was the one who could handle anything. The overachiever. The one who always showed up to work,  crushed big projects, and still made it home on time to have dinner with the family, get the kids to sleep, then back on my laptop. 

But under the surface? I was running on fumes. And most evenings, I would pour a drink to “relax,” telling myself I’d earned it. That drink was supposed to take the edge off. But in reality, it was fueling a vicious cycle. I felt like Bill Murray in Groundhog's Day (great movie if you haven't watched it!). Here are some of the things I was feeling: 

• I'd wake up at 3am feeling thirsty, exhausted, and anxiety starting to kick in 

• I’d wake up groggy and drained.

• My anxiety would spike. 

• I’d push harder to prove I was okay.

• And by the time I finally sat down at night, I just wanted a drink to numb myself out and reward myself for getting through the day. 

It wasn’t a rock-bottom moment that made me stop drinking. It was the quiet realization that the life I was working so hard for didn’t feel good anymore and no amount of wine or beer was going to fix that.

Why Burnout and Alcohol Go Hand-in-Hand

So many high-achieving women are stuck in this loop: working harder, giving more, carrying it all  and using alcohol to relieve the stress of it all. We think it’s “helping us relax,” but here’s what’s really happening:

1. Alcohol disrupts your sleep. Even one drink can wreck your sleep cycle, which means you wake up more tired and less equipped to handle stress.

2. Alcohol fuels anxiety. It gives a temporary sense of relief but spikes your cortisol levels later, leaving you more on edge.

3. It numbs instead of heals. Alcohol keeps you from feeling your feelings, which means you’re not actually processing or resolving the stress that’s burning you out.

That’s why burnout and alcohol can feel like a hamster wheel you can’t get off. You’re constantly “powering through,” but your nervous system never gets the reset it needs.

Breaking the Cycle (Without Adding More Pressure)

Here’s the good news: you don’t need a massive life overhaul to start feeling better. You can start small and build momentum over time.

Here are a few things that helped me break the burnout-alcohol cycle:

1. Feel Your Feelings. This was a big one for me. Instead of numbing out at night, I started journaling or meditating for five minutes. It wasn’t always comfortable, but it helped me process stress instead of stuffing it down. Check out my 5-Minute Meditation here. 

2. Treat Rest Like a Meeting. If it wasn’t on my calendar, it didn’t happen. So I scheduled 30 minutes of downtime like I would a work meeting.

3. Move My Body. Not to burn calories or “earn” anything but to just feel good in my body. Walks, yoga, and strength training helped me reconnect with myself. I made it a priority every day at the office to walk for at least 10 minutes outside and my best days a quick 30-minute run. 

4. Ask for Help. This one took the most courage. Whether it was therapy, coaching, or asking my husband to handle dinner, learning to receive support changed everything.

What I Learned After Ditching Alcohol

Quitting drinking was the spark that helped me actually recover from burnout. I stopped waking up exhausted. I had more patience with my kids. My anxiety started to fade. And I realized that I’d been running on autopilot for years, numbing my way through stress instead of creating a life I actually enjoyed.

That’s why I’m so passionate about helping women step off that hamster wheel. You don’t have to wait until your body forces you to slow down. You don’t have to hit a “rock bottom” to choose something better.

A Gentle Nudge for You

If you’re feeling exhausted, stuck, or like you’re running on empty, consider this your sign: you’re allowed to take a breath. You’re allowed to rest. And you’re absolutely allowed to question the role alcohol plays in your life without shame or judgment.

Start small. Choose one thing that feels nourishing today. Maybe that’s a walk, a nap, or skipping the drink and curling up with a good book. Those small decisions add up.

You don’t have to do this alone, either. I offer 1:1 private coaching and my Confidently Sober 8-Week Program kicks off next month. Check out the links and email me anytime at [email protected] if you want to chat or schedule a 20-minute Complimentary call here. 

You deserve a life that feels good. A life where you’re not just surviving, but thriving. And I promise, it’s possible.