Overwhelmed & Overlooked: Experts Detail the “Mental Load” and Offer 5 Steps to relief
Madrid, Spain – A growing awareness is surfacing around the frequently enough-invisible burden of “mental load” – the exhausting responsibility of constantly anticipating needs, planning, and ensuring everything runs smoothly, even beyond a busy schedule.While frequently disproportionately impacting women, experts say this pervasive stressor affects anyone carrying meaningful caregiving or organizational responsibilities, leading to chronic stress, difficulty concentrating, and even physical ailments.
The mental load isn’t simply being busy, but the constant attention required to track what needs to be done, anticipate problems, and maintain responsibility for everything functioning, explains Spanish psychologist Patricia Ramírez Loeffler. “It is not the number of tasks that exhausts, but the feeling of having to always be alert and available.”
The World Health Organization notes women frequently enough shoulder a greater weight in household management and family care, even while employed outside the home, making them notably vulnerable. However, men in caregiving roles or professionals facing intense organizational pressure also experience the strain. Common consequences include chronic stress, difficulty concentrating, irritability, insomnia, and physical symptoms like headaches or muscle contractures.
Fortunately, psychologists outline practical strategies to mitigate the impact of mental load. Here are five steps to begin relieving the pressure:
1. Identify and Make the Load Visible: Recognizing the problem is the first step. Clinic Psychologist silvia Congost emphasizes that naming the experience helps legitimize discomfort and avoid guilt. Creating a thorough list of all responsibilities – both visible and invisible – helps to understand the true scope of the burden.
2. Distribute Tasks Fairly: Sharing responsibility, not just execution, is crucial. The Spanish Association of Health Psychology (AEPSIS) stresses that delegation means allowing others to take ownership of planning and monitoring, not simply “lending a hand.” This fosters equitable distribution and reduces the feeling of sole responsibility.
3. Establish Realistic Priorities: American psychologist Jon Kabat-Zinn, a pioneer in mindfulness, reminds us that not everything demands immediate attention. Distinguishing between vital and non-essential tasks reduces anticipatory stress. Techniques like the Eisenhower matrix or time blocking can definitely help prioritize effectively.
4. Practice Self-care Without Guilt: Mental load often leads to perceiving rest as unproductive. However, the American Psychology Association (APA) warns that self-care is essential for maintaining emotional balance. incorporating enjoyable activities – reading, walking, meditating - isn’t a luxury, but a necessity.
5. Utilize External Resources: Digital organization tools, shared calendars, and reminder applications can provide support. For severe overload, seeking psychological therapy is vital to learn to set boundaries and manage the anxiety stemming from excessive responsibilities.
Beyond individual coping mechanisms, experts emphasize that the mental burden reflects deeper structural inequalities. French sociologist Christine Delphy highlighted that the often-unseen work of the home supports the economic system but rarely receives due recognition. This underscores the importance of advocating for policies that promote work-life balance and shared responsibility.
