May is mental health awareness month. How are we faring as women in business? Unfortunately, the odds are already against us for two reasons. First, studies show that nearly half (49 percent) of all business owners struggle with mental health issues (ADD, ADHD, bipolar disorder, addiction, depression, or anxiety) compared with 32 percent of the general population. Secondly, some mental health disorders such as depression and anxiety are more common in women. So, how do we address this double whammy? Before I share these 10 ways to protect your mental health as a businesswoman, let’s find out if this information is relevant to you.
Are you a businesswoman?
The Cambridge dictionary describes a businesswoman as a woman who works in business, especially one with an important position in a company or who owns her own company. The majority of women do not see themselves as businesswomen until they own or manage a business. For example, a dear friend of mine, who is retired, makes and sells egg rolls to raise funds for charity. A few days ago, she had an order for twelve dozen egg rolls. She bought the materials, created a product (egg rolls), and exchanged the product for money. Is she a businesswoman? Absolutely! What she uses the money for (charity, in her case) is irrelevant!
Here is another way to look at it. Do you have a weekly or monthly budget for the upkeep of your home? Do you make daily decisions on what you need to purchase or forego? And do you make bill payments and balance your bank accounts? Granted, you may be doing these on a smaller scale in your home compared to the female president of a Fortune 500 company or a business owner. But you and I know that even managing your home can be stressful and challenging to your mental health. So, these 10 ways to protect your mental health as a businesswoman is for all women, whether or not you see yourself as a businesswoman.
Women are making great strides in business!
If your social media timeline is anything like mine, it is flooded with posts by women in business. The number of friends and other women striving to make a difference in diverse industries in business and professional spheres keeps increasing. In the U.S, women own one out of five businesses. Worldwide, about 252 million women are entrepreneurs, and another 153 million women operate established businesses. These businesswomen are helping to drive social and economic growth, creating new jobs, and helping to reduce the gender inequality prevalent in our societies today. Therefore, it is time to pay attention to the health and wellness of these pillars of our communities.
Why are business owners at higher risk of mental health problems?
As businesswomen, we wear many hats and juggle many balls. We solve a myriad of problems daily while leading, encouraging, and guiding others to ensure our team succeeds. We take great risks and face many barriers to success, including lower initial earnings and greater work stress. How about the long work hours, sleepless nights, fear of failure and rejection, and chronic uncertainty? Undoubtedly, this is a heavy load to carry, and it is no wonder that we experience more mental health problems.
However, to succeed in business, our well-being is highly crucial. We, of all people, cannot afford a breakdown. Your greatest asset is yourself as a businesswoman, so how do you protect your most significant investment? Many businesswomen put their health and well-being on the backburner and assume everything is well. Many suffer burnout because they failed to take action to prevent it. Therefore, it is essential that we deliberately take steps to improve our well-being. Then, and only then, can we start to help others and our businesses.
To be successful long-term as a businesswoman, you must take time to care for your physical, mental, emotional, and spiritual well-being. Now, let’s look at ways to protect your mental health as a businesswoman.
10 Ways to protect your mental health as a businesswoman
1) Take care of your physical health
As a physician, this is the first thing I like to address. When was your last medical check-up? Do you know your numbers (blood pressure, cholesterol levels, Hemoglobin A1C, etc.)? Have you had your regular screenings for treatable diseases and conditions? Please check out “The Journey of Motherhood” for a list of recommended examinations and screenings by age.
2) Prioritize exercise
Obviously, as a certified fitness instructor and health coach, this is the second thing I like to address. Exercising improves your mental health and helps you manage stress. As businesswomen, we need to schedule our exercise time. If not, we get caught up in all the other things that need attention and readily drop exercising. However, studies show that when we exercise, we are more productive. Exercising can help you achieve more in your business because it improves your brain function and makes you a better decision-maker. Fortunately, there are different exercises you can do to improve your mental health, including walking, yoga, dancing, etc.
3) Learn to let go
Do the best that you can and let the rest go. For the most part, our work as businesswomen never ends. There is always going to be one more thing that needs our attention.
One of the most significant strides I have made as a businesswoman was shifting my mindset about my to-do list. At first, I would always worry about the items I never got to on my to-do list. So, for example, I would have 20 things on my to-do list and complete 18 and beat myself up for not completing the last two. However, one day, I realized my to-do list is similar to being in a relationship with your spouse or partner. If your partner scores 18 out of 20 points, you know you are fortunate because you cannot always win every battle. You have to let some issues go, at least until another day. So now, I celebrate the 18 tasks I accomplish and leave the remaining 2 for another day.
4) Learn to delegate
Oh yes, we can do all things. Right? But at what cost? The more we take on, the more stressed we get and the less productive we become. If you have someone that can take some things off your plate, kindly take advantage of that opportunity. It could be your spouse, partner, kids, on even your friends. If you need to pay them, please do so, and your mental health will thank you for it!
5) Make connections
Associate with others and establish collaborations that will help your business and mental health. It is imperative to know that you are not alone. Join a community where you can ask for help when you need it. Also, be a friend and a resource to others when they need assistance. I think the Bible says this better:
Two are better than one because they have a good return for their labor. If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up (Ecc. 4:9-10, NIV).
6) Eat well
In addition to eating healthy to maintain a healthy weight and prevent diseases, try incorporating these foods known to reduce stress and promote mental health.
7) Don’t compare yourself to others
By avoiding comparison, you reduce your levels of stress and anxiety. Women in business are all over social media, and you may start to compare yourself to others who are seemingly doing well in their businesses. As a matter of fact, studies have shown that comparing yourself to others you think are doing better than you on social media is a threat to your mental well-being. This type of comparison causes you to feel inadequate, jealous, and depressed. Ultimately, you end up with lower self-esteem and self-confidence. If you use social media, use it wisely and productively.
8) Find a hobby
You know what they say about “all work and no play….” One of the best things you can do for yourself as a businesswoman is to engage in a leisure activity to help relieve you of some stress. It’s a must if you want to protect your mental health! Find something you love doing and create time for it. It could be gardening, cooking, crafting, reading, etc.
9) Sleep well
Lack of sleep negatively affects your mental health and psychological well-being. If, as a businesswoman, the recommended eight hours of sleep per night seems like a luxury, aim for a minimum of 6 hours of sleep each night. One study showed that people who slept less than 6 hours per night were about 2.5 times more likely to have frequent mental distress.
10) Express gratitude
Be thankful for the opportunity to make a difference in the lives of others, no matter how small or how big your business is. Make it a habit to focus daily on what you are grateful for and not what is imperfect in your business. People who express gratitude have a better quality of life, lower stress levels, and better mental health. This positive attitude can be very empowering and will ultimately strengthen your business. For more on gratitude and how to practice gratitude, please check out “Thankful for the Little Things.”
Final thoughts
Any Mental Illness (AMI) is more common in women than men (AMI: 25.8% in females versus 15.8% in males). As a woman, what are you doing for yourself and for other women to improve these numbers? What are you doing this month of May to protect your mental health and increase mental health awareness? Please feel free to share your comments below and share this article with others so that together, we can all enjoy better mental health.
Yours in health and fitness,
Doctor Abi
