A wavering job market, inflation and evolving workplace trends are enough to stress anyone. However, managing personal responsibilities while growing their careers presents additional challenges for women.
Self-care is essential for professional development and achievement. Here's how workplace burnout occurs and what you can do to meet your needs as a business leader.
You're not alone if work has you feeling stressed and burned out, often resulting in decreased productivity and motivation. According to the American Psychological Association, workplace stress negatively impacted three in five employees in 2021. Thirty-six percent reported poor cognition and 32% stated emotional exhaustion.
While some roles endure more stress than others, it can affect any career woman's mental well-being and professional achievement. Reasons for career burnout often include:
The effects of stress and burnout underscore the importance of self-care in career success. Positive mental health outcomes can contribute to improved performance and greater ambition to reach your goals.
Prioritizing your mental, physical and emotional needs is crucial, especially if workplace stress prevents you from achieving growth. Here are six ways women leaders can practice self-care and succeed professionally.
It's easy to get caught up in projects and deadlines. You may even forget to eat and stretch your legs when busy. As a career woman, you're well-versed in booking and keeping appointments, so why not add breaks to your calendar?
Schedule 10-minute microbreaks between tasks to reduce fatigue and boost performance. In a 2022 study, researchers demonstrated how microbreaks improve creativity and clerical productivity.
Isolating yourself at work can hinder your mental health and cause stress. Instead, it's better to create a support system among your colleagues. Communicating with co-workers allows you to collaborate and brainstorm ideas, share professional experiences and goals, and receive guidance and assistance through challenges.
Many people find setting boundaries challenging, but they're particularly important at work. Boundaries ensure you remain productive while establishing a better work-life balance.
Workplace boundaries could include delegating a heavy workload, saying no to extra projects, creating set working hours and stating how you prefer to receive feedback. Even shaking someone's hand instead of hugging is a boundary to set a more professional tone.
Exercising before or after work is an effective way to practice self-care and attain career success. A 2023 study shows just 150 minutes of physical activity weekly reduces chronic illnesses by 20%–30% and improves mental health outcomes.
If finding time for a workout between work and home responsibilities is difficult, go for a walk outside during your lunch break. A brisk stroll will leave you feeling refreshed and ready to tackle the rest of your day.
When work-related stress gets the best of you, take a moment to practice mindfulness and meditation. This could be as simple as closing your eyes at your desk and taking slow, deep breaths. You could also go to an empty conference room to meditate silently for a few minutes. These routines regulate your emotions and deliver renewed clarity for improved concentration.
The National Heart, Lung and Blood Institute says the average adult should get 7–9 hours of sleep nightly, but few people actually meet those recommendations. Unfortunately, sleep deprivation may increase your chance of getting sick.
If that sounds like you, try creating a relaxing bedtime ritual to help you rest more easily. It might include a warm bath or shower, a skin care regimen, aromatherapy, listening to soft music, putting your devices away, and sipping on a soothing nighttime tea for sleep.
Climbing the career ladder to reach your professional goals can only happen when you care for yourself. Self-care is critical, regardless of your position and industry. Use these ideas to prevent burnout and workplace stress, and you'll reap the rewards of career success.
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