Written By: Alannah DiBona, Executive Director at WindHorse Counseling & Barbara Maietta CFP®
Women today often carry multiple responsibilities, professional, family, and personal. Many juggle careers, parenting, caregiving, managing a household, and nurturing relationships. The effort to keep everything balanced can feel overwhelming, and the pressure to “do it all” often leads to stress and exhaustion.
In the workplace, women may face added challenges. Competing for advancement can be especially difficult when others have more support systems in place. The time and energy required just to keep up with a demanding job, let alone excel, can contribute to fatigue, burnout, and a sense of falling short both at work and at home.
The ripple effects are real: productivity suffers, families feel the strain, and eventually women themselves may struggle with guilt, anxiety, or depression. Many know the feeling of waking up already tired, dreading the day ahead, or lying awake at night with a racing mind that refuses to rest.
Does any of this feel familiar to you?
How Can You Help Yourself?
While there’s no single solution, there are practical steps you can take to support your mental and emotional well-being.
Start With the Basics
Take care of your body first—it’s the foundation for mental health.
- Sleep: Practice good sleep habits to improve rest and recovery. If sleep has been challenging, consider working with a support professional to learn cognitive behavioral strategies for shifting cycles of arousal and wakefulness, or to adjust nutrition and supplementation to better serve sleep quality.
- Nutrition & Hydration: Balanced meals and steady hydration help keep energy and mood stable. Eating smaller, frequent meals may help avoid blood sugar crashes.
- Exercise Movement: Even the gentlest exercise releases endorphins, the body’s natural mood lifters, and boosts serotonin and dopamine—chemicals that regulate mood and support overall well-being. Additionally, time spent in sunlight can help to regulate the body’s circadian rhythms, positively impacting energy, wakefulness and sleep.
Give Yourself Permission to Say “No”
Setting boundaries is essential. “No” is a complete sentence and you don’t owe anyone an explanation. Prioritize what truly matters, delegate when possible, and test what happens if something doesn’t get done. You may find that others step in or that it matters less than you thought.
Build Your Personal Support Network
Think of it as your “personal board of directors.” Identify the people you rely on for different kinds of support, emotional, practical, professional. Notice your gaps. If there are areas where you don’t have someone to lean on, consider where you might find that support, whether through friendships, community groups, or professional help. Get creative – addressing stress and expanding your personal board may mean working with a dietician, coach, medical specialist, or meal delivery service.
Knowing When Professional Help May Be the Next Step
Sometimes self-care isn’t enough. If you notice significant or lasting changes in your mood, thoughts, sleep, or daily functioning, especially over several weeks, it may be time to reach out for professional support.
Seek help right away if you ever experience thoughts of harming yourself or others.
Even if challenges are linked to major life events such as marriage, loss, or job changes, therapy can make these transitions easier to navigate.
Finding Professional Support
It can feel difficult to find the right therapist, especially since the pandemic increased demand. Be sure to establish your goals for counseling and communicate them as early as your inquiry email or telephone call. Here are a few good starting points:
- Online therapist directories (e.g., Psychology Today or ZenCare)
- Your primary care physician or your child’s pediatrician
- Your health insurance provider
- Recommendations from friends, family, or colleagues
- Referrals from other therapists
Remember, finding the right fit takes time. Most therapists will offer a free discovery call to establish an initial connection. Meeting with a therapist two or three
times is often enough to know if they’re someone you feel comfortable with. Is this someone you like, respect and want to spend time with? If not, it’s completely acceptable to keep looking. Therapists understand that this is part of the process and will often be happy to make additional referrals.
Taking Care of Yourself Helps Everyone
It’s often said that you can’t pour from an empty cup. If you want to be there for your family and friends, and excel at your career, you need to care for yourself first. That isn’t selfish—it’s essential. Most people report that positively changing patterns of self-care often have a positive ripple effect on their loved ones and community members
Now is a good time to begin. Even small steps toward self-care can make a meaningful difference.
If you have questions or would like to discuss further, connect with your team at Twelve Points today or Alannah DiBona at adibona@Windhorsecounseling.net.
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