Mental Well-Being for the Busy Professional Woman of Today
Professional women today have a busier life than even a decade back.
Many admit it is difficult to do the "balancing act" of nurturing mental wellness, life satisfaction, and inner peace with meeting goals and fulfilling the demands of various relationships.
What challenges do professional women face in balancing work and mental wellness?
Professional women commonly grapple with a challenging mix of:
- high workplace demands,
- societal expectations, and
- family responsibilities.
Balancing these while maintaining mental wellness often leads to stress, burnout, and decreased overall life-satisfaction.
The situation is especially acute in environments, whether at work or home, that lack support for meaningful, responsibility-free breaks.
How can improving mental health boost overall quality of life?
Mental ill-health often shows up as poor concentration, low job performance, strained personal relationships, unable to feel happiness, and a decline in overall quality of life.
While good mental health can positively impact life satisfaction, relationships, optimism, and productivity.
Moreover, robust mental wellness fuels resilience, creativity, and effectiveness in both personal and professional spheres.
Practical Strategies for Mental Wellness in Professional Women
Time Management:
To effectively manage time, professional women can:
- Create a daily/weekly priority list of tasks, marking out urgent ones √√, important ones √, and ones scheduled for later as ⏳.
- Check if your deadlines are realistic and achievable, and reset them if not.
- Set boundaries between your work time and non-work times, family and personal times. This will help you avoid responsibilities from these areas crowding your mind and time.
Mindfulness and Relaxation:
For mindfulness and relaxation, your busy professional self can:
- Include brief, daily mindfulness exercises like 3 minutes of Mindfulness Meditation or a quick session of deep breathing 🌬️ during breaks.
- Use a relaxation technique, such as guided imagery or progressive muscle relaxation, for five minutes in your daily schedule to reset and refocus.
- Schedule short, regular relaxation sessions throughout the week to consistently manage stress and maintain mental clarity.
Physical Health:
To maintain physical health, crucial for mental wellness:
- Integrate a mix of exercises into your weekly routine, like brisk walking 🚶♀️, yoga 🧘♀️, or home workouts 🏋️♀️, even if brief.
- Focus on a balanced diet, incorporating nutrient-rich foods 🥗 that support brain function and energy levels.
- Prioritize sleep by creating a consistent bedtime routine 🌙 and aiming for 7-8 hours of restful sleep.
Social Support:
To effectively build and use social support:
- Develop a network of supportive colleagues, friends, and family for sharing experiences and seeking advice 🤝.
- Regularly connect with your support network, planning social outings 🍽️, phone calls ☎️, or text check-ins 📱.
- Reach out for professional help if needed, using your network for recommendations and support, ensuring a balanced mental state.
Get A Self-Care Routine
Get yourself and maintain a self-care routine:
Identify 'Me-Time' Activities: Start by listing activities that you enjoy and find relaxing. This could include reading 📚, taking a long bath 🛁, or practicing a hobby. Label these activities as your 'me-time'.
Schedule Regular Me-Time: Block out specific times in your week for these activities. Treat these times as non-negotiable appointments with yourself.
Create a Relaxing Environment: Set up a space in your home where you can unwind undisturbed. This could be a cozy corner with a comfortable chair and soft lighting 💡.
Prioritize Physical Wellness: Include activities like a quick morning stretch, a short walk during lunch 🚶♀️, or an evening yoga session 🧘♀️. This helps in balancing both mental and physical well-being.
Practice Mindfulness Daily: Dedicate a few minutes each day to mindfulness practices. This could be a brief meditation session, journaling 📔, or simply practicing deep breathing.
Connect with Loved Ones: Regularly spend time with family and friends. Plan weekly calls or meet-ups to maintain these important relationships 🤝.
Regular Health Check-Ups: Schedule and maintain regular health appointments. Keeping track of your physical health is an integral part of self-care.
Review and Adjust Your Routine: Regularly assess your self-care routine. Make adjustments (even surprise yourself!) based on what feels good and fun for you.
- Written by Dr. Sandip Roy