How To Prioritize Your Mental Health And Prevent Work Burnout
Nowadays, more than ever, women can and are putting their careers first and aiming for the top. It’s empowering and brave but also exhausting and relentless. Each step of the way, it’s crucial to prioritize your mental health. At times, this may seem impossible. With sleepless nights, tight deadlines, and balancing childcare, sometimes the easiest option is to neglect yourself. But you shouldn’t, you are always a priority.
No matter how much you want to achieve your career goals, your mental health should always come first. In this article, we’ll unpack just why women have it so much harder, plus how to prioritize your mental health. So, keep reading to discover how to achieve that perfect work-life balance!
An impossible balance
For centuries, a woman’s role was in the home. Thankfully, we have moved away from this notion. But now, we face a new set of challenges. While women in the workplace have become a norm, we are still often the ones left in charge of childcare and housework. Lots of women now must juggle a full-time job, being a mom, and home manager. It’s too much, not to mention impossible. No wonder women are nearly twice as likely to be diagnosed with depression than men. Working mothers often also feel guilty for not spending enough time with their children. It’s common to feel that you’re underperforming in both motherhood and at work.
The gender gap
Alongside having to maintain an impossible balance, women also face discrimination inside the workplace. According to the International Labour Foundation, women find it more difficult to find a job than men. Plus, we are more likely to work in vulnerable positions.
Even women in high-ranking positions suffer from discrimination due to the gender wage gap. In 2020, women earned 84% of what men did according to Pew Research Center. Based on this analysis, it would have taken a woman 42 extra days to earn what her male counterparts did in 2020. Despite being paid less, we often feel we have to work harder than our male colleagues to achieve the same goals.
A recipe for burnout
Whether you have kids or not, working long hours and neglecting yourself can result in burnout. Putting too much pressure on yourself and overworking can cause mental health problems like stress, anxiety, and depression. While having a successful career may be important to you, it’s just as important to take care of other areas of your life, namely, your mental health. Plus, the healthier you are mentally, the better you’ll perform at work.
7 simple ways to prioritize your mental health
1. Factor in self-care
Between working, child-care, and other responsibilities, you might be the last on your priority list. But putting the needs of others ahead of your own will eventually result in poor mental health. Self-care is not selfish, remember that! What exactly do we mean by self-care? Well, self-care is any activity that makes you feel good during or after it. Some examples of self-care activities include:
● meditating;
● exercising;
● eating healthy food;
● getting a good night’s rest;
● drinking water;
● spending time in nature;
● hobbies like gardening or crafting;
● managing your finances;
● reading;
● journaling.
Be sure to include some of these activities in your daily routine. Make time for yourself each and every day, even if it’s just ten minutes. You deserve it!
2. Find a job you love
There’s nothing worse than killing yourself for a job you can’t stand. Of course, all jobs will be stressful at some point, but working in a field you love will make it all seem worthwhile. Explore the possibility of working with your passions and interests. Find a job that fulfills you or makes you feel like you’re doing something meaningful. Hey, remember, it’s also never too late to learn. If you fancy a career change, don’t be afraid to study again or retrain.
3. Learn how to switch off
Set clear boundaries between work and home, especially if you’re working from home. Check out these tips to leave how to switch off when you finish work:
● Set a routine: if your workday ends at 5 pm, then finish at 5 pm. Avoid the temptation to work overtime unless it’s absolutely necessary. If you’re working from home, finish when you would finish when you’re in the office, and avoid working outside office hours.
● Disconnect: during evenings, weekends, and holidays, resist the urge to check your email or notifications. They can wait. Now is the time to relax and enjoy your other life.
● Debrief: after you’ve finished working, whether at the office or at home, give yourself some time to transition between the two. Go for a walk and allow yourself to process the day. When you move on to your next activities, avoid thinking about work.
● Keep it separate: if you’re remote working, try to separate work and home. Designate a specific space where you only work and definitely avoid working from your bedroom. You could also have a separate work phone and laptop.
4. Make a to-do list
At the beginning of each working day, make a to-do list of all the tasks you need to do. This will help you organize your thoughts, and once written down, your tasks will likely seem less overwhelming. Plus, there’s something super gratifying about crossing items off your list upon completion.
5. Take time off
Don’t be afraid to use your vacation days and sick days. Even if you’re not going on vacation, take a week off from time to time to relax and re-energize. A little time off does wonders for your mental health, plus boosts your performance at work. If you don’t get paid for sick days, avoid powering on. Listen to what your body needs, and if that’s a day off, then take it!
6. Ask for help
Asking for help is a skill that doesn’t come naturally to many of us, especially if you’re super independent. But asking for a helping hand from time to time is a sure way to protect your mental health and prevent burnout. Check out these ways to ask for help:
● ask for help from your colleagues;
● make the most of assistants or secretaries;
● get your family or roommates involved with housework;
● ask a friend or relative to help with childcare;
● vent to a loved one at the end of a hard day;
● and if it’s within your financial means, hire someone to help with housework or childcare.
7. Practice mindfulness meditation
Mindfulness is the most popular meditation technique. It involves anchoring your mind to be in the present and allowing your thoughts to pass, free from judgment or distraction. Including mindfulness meditation in your life can help keep your mental health in check. According to researchers at John Hopkins University, mindfulness meditation is effective in reducing depression and anxiety.
Another study that focused on work-related stress monitored 22 seniors in India. Over the space of 16 weeks, these workers followed a mindfulness-based stress reduction program. At the end of the program, participants showed improved physical and mental improvements such as decreased blood pressure and better self-compassion.
So, practice mindfulness meditation on a daily or weekly basis to improve your mental health. If you’re new to mediation, follow these simple steps:
- Sit or lie in a comfortable position.
- Close your eyes and pay close attention to your breath. Breathe deeply in and out of your nose.
- If your mind wanders, that’s fine! Simply let the thought pass without judgment and bring your attention back to your breath.
- You can do this for ten minutes, to begin with, and slowly add more time.
Bonus: Listen to Beginnig.com’s sound journeys
Alongside mediation, incorporate Beginnng.com’s sound journeys into your bedtime routine. Tune into our sound journeys to help you destress and get a better night’s sleep! Immerse yourself in three-dimensional soundscapes combining nature sounds, relaxing frequencies, and original music. Just plug your headphones in and get ready to relax.
The bottom line
Juggling a career, kids, relationships, a social life, and yourself is certainly not for the faint-hearted. You’re already doing such an amazing job! Just don’t forget to factor in some well-deserved you-time. A happy and stress-free version of yourself will lead to more satisfaction in your personal and professional life! No matter how successful you are or the responsibility you have, always make time for yourself. For more tips on prioritizing your mental health, check out our Health and Wellness library catalog. Only at Beginning.com!