How to Alleviate Anxiety as an Overworked, Overwhelmed Woman
In this modern-day, fast-paced world, women are required more than ever to juggle multiple responsibilities, leading to a constant state of busyness and overwhelm. Women have careers, both paid and unpaid (I see you SAHMS!), raise children, emotionally/financially support their families and partners, manage household responsibilities, and somehow, also take care of themselves. Society even asks us to do it with a smile and in heels - but honestly, fuck off society - sweats and a frown are just as effective.
It’s no wonder that all of these responsibilities can lead us to feel anxious, overwhelmed, overworked, and overall…burnt out. So it’s time to define and prioritize self-care, reclaim some sanity, and cultivate a sense of balance and well-being amidst the demands of modern day life, following these manageable steps.
Acknowledge Your Needs: The Importance of Self-Care
As an overworked woman, it’s essential to prioritize self-care. But what is self-care? Often people confuse self-care with ways to spend money - having a spa day, getting your hair done, getting your nails done, buying yourself new clothes. And while these things can be a way to take care of yourself and offer some relief, self-care really is a highly individualized and personal activity.
Recognize that taking care of yourself is not selfish - but rather a necessity. How can you pour from a cup that is empty? Try engaging in activities that nourish your soul and increase your energy - join a book club, make daily art, journal, enjoy nature, or engage in a new hobby. Giving back to yourself will help calm your nervous system, and in turn, help you manage anxiety.
Set Boundaries - Learn to say “No.”
One of my favorite ways to practice self-care and manage anxiety is to say no. I spent far too long saying yes to everything - thinking if I said no, it would somehow make me a bad person, or make me look selfish or self-centered. I believed people would dislike me if I said no, so I felt my only option was to say yes. But then things backfired, and I ended up resenting the people who asked me to do things - even though I was a prisoner of my own creation.
So here’s my message to you: understand that your time and energy are valuable. Learn to set boundaries and say no to commitments that overwhelm or stretch you too thin. Prioritize activities that align with your values and goals, allowing you to focus on what truly matters to you. By saying no, you give yourself more time, energy, and space for things that you want to do, ultimately lessening your anxiety.
Delegate, Delegate, Delegate! You Don’t Have To Do It All Alone.
Are there areas where you can delegate tasks or ask for help, either at work or at home? I used to think I had to do everything myself, or it wouldn’t get done, but then I learned the beauty of enlisting the support of family members, hiring assistance, and collaborating with colleagues. Sharing the mental and physical load is a necessity for managing anxiety and overwhelm. Asking for help is hard, but other humans are generally supportive, altruistic, and enjoy helping.
Practice Mindfulness and Stress Reduction Techniques
Cultivating mindfulness can be a powerful tool in managing anxiety. Incorporating daily stress reduction techniques like meditation, deep breathing (see my blog on belly breathing), mandala making, yoga, journaling, or practicing body-scanning can help to calm the mind, reduce stress levels, and increase emotional self-awareness. By grounding yourself in the present moment, you’ll find greater clarity and resilience to navigate the challenges of an overworked life.
Seek Professional Support and Guidance From a Trained Therapist
Talking to a trained professional about feelings of anxiety, overwhelm, frustration, and burn-out can be helpful for a number of reasons. Therapists and Counselors can offer support, insight, tools, and coping strategies tailored to your specific needs. Therapy offers a safe space to explore the underlying causes of anxiety, develop effective stress management techniques, and foster personal growth. Therapy is also an act of self-care; you are taking an hour each week to focus on yourself, work through challenges, express yourself, and process the world around you (creatively, too, if you go to an Art Therapist!)
Managing anxiety requires intentional self-care, setting healthy boundaries, learning to say no, and finding ways to delegate tasks so you have room to fill your own cup. Cut back your responsibilities where you can, and remember that you too are deserving of a balanced, fulfilling life.
