According to the Liptember Foundation’s 2024 Womens Mental Health Research Report, 40% of working women in Australia have reported a decline in their mental health over the past year due to work demands. The top three triggers and reasons cited were burnout (58%), the mental load (54%), and the struggle to juggle work, life, and family (43%).
As a Health & Mental Fitness Coach specialising in stress and burnout, these statistics resonate deeply with the experiences of the women I work with. High achievers, top performers, and dedicated professionals—they’re all facing the same challenges. They’re running on empty, trying to meet everyone’s expectations while neglecting their own needs, and it’s taking a toll on their mental health.
The Struggles of Modern Working Women
In my practice, I see women who are struggling to maintain a sustainable work/life balance, often feeling as though they’re failing on all fronts. They move from one task to the next, ticking off to-do lists, but at the end of the day, they’re left feeling depleted and unfulfilled. Their inner critic becomes louder, confidence plummets, and self-worth diminishes. They start believing that they’re not coping as well as others, that they’re not good enough, and that they’re failing in areas where they once excelled.
This mindset is particularly common among high achievers who are used to being at the top of their game. The more stressed and burned out they become, the more negative their mindset and outlook can be. This vicious cycle is incredibly damaging, leading to chronic stress, anxiety, and eventually, burnout.
Why Self-Care Needs to Be a Priority
One of the most important shifts we need to make is prioritising self-care. It’s often the first thing to go when we’re under pressure, but it’s also the most crucial element in maintaining our mental health and preventing burnout.
Self-care isn’t about indulgence or luxury; it’s about valuing ourselves enough to recognize that our wellbeing matters. Dr. Taryn Stejskal the author of the book The 5 Practices of Highly Resilient People, perfectly captures this with her statement that “self-care is spelled W-O-R-T-H-I-N-E-S-S.” Worthiness and self-care go hand in hand. When we start to see ourselves as worthy of care and attention, we begin to make different choices—choices that support our mental and physical health.
The women I work with often tell me that time is a barrier to self-care. However, when we start coaching together, they begin to see that it’s not about finding more time, but about making self-care a priority. Small, meaningful steps—like taking a few minutes each day to breathe deeply, moving their bodies in ways that feel good, or setting boundaries around work—can make a significant difference.
These small acts of self-care help women reconnect with themselves, which is a powerful way to build resilience. When we compromise this connection, we’re more vulnerable to chronic stress and burnout. I’ve experienced this firsthand in my own journey, and I know how crucial it is to reclaim that connection.
The Power of Self-Compassion
One of the most effective strategies I’ve found in helping my clients shift their mindset and mental wellbeing is cultivating self-compassion. When we’re stressed and burned out, our inner critic tends to take over, filling our minds with negative thoughts and harsh judgments. We become our own worst enemies.
Self-compassion is the antidote to this negativity. It’s about being kind to ourselves, recognizing that we’re doing the best we can, and understanding that we don’t have to be perfect to be valuable. Self-compassion allows us to give ourselves grace, to forgive ourselves for not meeting every expectation, and to see our worth beyond our productivity.
When we practice self-compassion, we begin to shift our neural pathways. We start to replace those negative thoughts with more positive, supportive ones. This doesn’t happen overnight, but with consistent practice, self-compassion can lead to profound changes in how we feel and how we approach our lives. It’s a key factor in protecting against burnout and improving our mental wellbeing.
Making a Change
If you’re feeling overwhelmed, burned out, and struggling to find balance, know that you’re not alone. The challenges you’re facing are real, and they’re shared by many women. But change is possible. By learning to prioritise your self-care and practicing your self-compassion muscle, you can start to shift your mindset, improve your mental health, and protect yourself against burnout.
If you’re ready to take the first step towards reclaiming your wellbeing, I’m here to help. I have created a free resource: 7 Powerful Mindset Shifts to Help You Overcome Stress & Burnout.
If you're curious to learn how I can support you, let’s connect!
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