7 ways busy women can create space for wellness

Oct 3, 2024 3:34:46 PM

"Achieving a holistic balance as a busy working woman is challenging but entirely possible with conscious effort and strategic planning."

7 ways busy women can create space for wellness

By Sue Ramauthur

In today's fast-paced world, the demands on working women are immense and can feel overwhelming. Balancing a career, personal life, and self-care can seem like a daunting task. However, creating a holistic balance that incorporates exercise and mental health practices is essential for overall wellbeing. A holistic balance refers to the integration of various aspects of life, ensuring that mental, physical, emotional and spiritual health are all nurtured. For working women, achieving this balance requires conscious effort and strategic planning. The goal is not perfection but a sustainable lifestyle that supports overall wellbeing.

Here’s how busy working women can achieve this balance and thrive both personally and professionally.

Prioritising self-care

The first step towards holistic balance is prioritising self-care. This means recognising the importance of taking time for oneself despite a hectic schedule. Self-care can take many forms, like taking a relaxing bubble bath, immersing yourself in a good book, or just taking a few minutes at the end of your day to sit down in a quiet place, with a cup of tea and reflect on the day that was.

By establishing a routine, we are able to make time for these important aspects of self-care and creating consistency is key to building habits that promote wellbeing.

As women, we may feel the need to please those around us, often at the expense of our own personal priorities - learn to say “no” and set boundaries at work and in your personal life. This prevents burnout and ensures that there is time for rest and rejuvenation. Don’t be afraid to communicate your needs clearly and prioritise tasks that align with your goals and values.

Get active

Regular physical activity is crucial for maintaining both physical and mental health. Exercise helps reduce stress, improve your mood, and boost energy levels. For busy working women, finding time for exercise might seem challenging, but it is essential. If time is a challenge, perhaps opt for short, high-intensity workouts that can be done in 15-20 minutes. Activities like HIIT (High-Intensity Interval Training), brisk walking, or even dancing can be highly effective. These workouts can be squeezed into a lunch break or early morning routine.

If possible, integrate physical activity into your daily commute. Walk or cycle to work or park your car further away and walk the rest of the way - this can add valuable movement into your day.

Make use of breaks during the workday to stretch, walk, or do simple exercises at your desk. There are numerous desk workout routines available online that can help keep you active even in a sedentary job.

Practice mindfulness

Mental health is a critical component of holistic balance. Managing stress and maintaining a positive mindset are vital for overall wellbeing. Incorporate mindfulness practices such as meditation, deep breathing exercises, or progressive muscle relaxation into your daily routine.

These practices help reduce stress and improve focus and emotional regulation. Take a few minutes each day to journal your thoughts and feelings. This can be a powerful tool for processing emotions, setting goals, and reflecting on achievements. Journaling helps in maintaining mental clarity and emotional balance.

Seek help when you need it

Don’t hesitate to seek professional support when needed. Therapy or counselling can provide valuable insights and coping strategies. Many workplaces offer employee assistance programmes that provide access to mental health resources. A supportive environment is crucial for maintaining holistic balance. Surround yourself with people who encourage and support your goals. Cultivate a network of friends, family, and colleagues who understand and support your self-care practices. Share your goals with them and seek their encouragement and understanding.

Whenever possible, negotiate for flexible working arrangements. Remote work, flexible hours, or job-sharing can provide the balance needed to manage work and personal responsibilities effectively. Use technology to your advantage. Fitness apps, meditation apps, and online wellness communities can provide guidance, motivation, and support. Virtual fitness classes and mental health resources are readily available and can be accessed from the comfort of your home.

Incorporating holistic practices into daily life requires commitment and creativity. Here are some practical tips:

1. Meal planning

Prepare healthy meals and snacks in advance to ensure you’re fueling your body with the right nutrients. Balanced nutrition supports both physical and mental health.

2. Time management

Use time management tools and techniques to organise your day effectively. Prioritise tasks, delegate when possible, and break large tasks into manageable chunks.

3. Enjoying hobbies

Make time for hobbies and activities that bring you joy. Whether it's reading, gardening, or painting, engaging in activities you love is essential for emotional wellbeing.

Achieving a holistic balance as a busy working woman is challenging but entirely possible with conscious effort and strategic planning. By prioritising self-care, incorporating regular exercise, fostering mental health, and creating a supportive environment, you can achieve a sustainable lifestyle that promotes overall wellbeing. Remember, the goal is not perfection but progress. Small, consistent steps can lead to significant improvements in your physical, mental, and emotional health, enabling you to thrive both personally and professionally.

Sue Ramauthar is a Wellness Ambassador and Physiotherapist at SuedeWellness