“How Ambitious Mums Can Balance Career & Mental Health” is a collaborative post.
In a city like New York, where career ambitions thrive, mothers face unique challenges in balancing their professional aspirations and mental well-being. In fact, recent data revealed that 41% of working mothers in New York experience frequent stress.
Furthermore, 38% of them report struggling to maintain a work-life balance due to the city’s demanding environment. Thus, it is important that modern-age mums know some practical strategies to balance their careers and mental health.
If you’re a mum navigating the challenges of work and home, you’re not alone—and there are effective ways to create harmony in your life. Go on reading!
1. Redefine Success
Success doesn’t have to mean being perfect at everything all the time. It’s okay to let go of unrealistic expectations and redefine what success looks like for you.
Maybe it’s hitting a major work milestone while still making time for family dinners, or perhaps it’s simply getting through a tough week with your sanity intact.
So, take time to set your priorities.
2. Set Boundaries and Stick to Them
Boundaries are essential for maintaining a balance between work and home life. If you’re constantly checking emails after hours or saying yes to every work request, burnout isn’t far behind. Set clear boundaries—for example, no work emails after 7 p.m.—and communicate them to your team.
Similarly, carve out protected family time or personal time where you can fully disconnect from work. In New York’s fast-paced culture, it might feel counterintuitive, but boundaries are key to maintaining your mental health.
3. Leverage Support Networks
You don’t have to do it all alone. Lean on your support networks—whether it’s your partner, family, friends, or a professional nanny. Delegate tasks at home and at work where possible. Sharing the load not only reduces stress but also allows others to contribute meaningfully.
In New York, there are also numerous community groups and online networks for working mums. These platforms can provide advice, encouragement, and a sense of solidarity.
4. Embrace Flexible Work Options
One positive outcome of the pandemic is the rise of flexible work arrangements. Many companies now offer remote or hybrid work options, allowing working mothers to better manage their time.
If your employer hasn’t implemented such policies, consider discussing options like adjusted hours or remote workdays. Research shows that flexible work arrangements significantly improve work-life balance and reduce stress for working parents.
5. Prioritise Self-Care
It’s easy to put yourself last when juggling multiple responsibilities, but self-care is essential. Taking care of your mental and physical health isn’t a luxury—it’s a necessity.
Incorporate small, manageable self-care habits into your routine, like:
- Starting the day with five minutes of mindfulness or meditation.
- Scheduling regular exercise, whether it’s a yoga class or a brisk walk.
- Enjoying guilt-free “me time” to read, watch a show, or simply relax.
Remember, a well-cared-for mum is better equipped to handle the challenges of work and parenting.
6. Seek Professional Help When Needed
There’s no shame in seeking help from a therapist or counselor. In fact, it’s one of the most proactive steps you can take for your mental health. You can easily find a good anxiety therapist in NYC who specialises in supporting working mothers.
If you’re feeling overwhelmed, therapy can provide tools to manage stress, improve time management, and navigate challenges. Your mental health is just as important as your physical health—don’t hesitate to prioritise it.
7. Use Technology to Your Advantage
In a tech-driven city like New York, there’s no shortage of apps and tools designed to make life easier. Use scheduling apps to manage your calendar, meal-planning apps to simplify dinner prep, or meditation apps to carve out moments of calm.
Automation tools can also help streamline tasks at work, freeing up more time for family and self-care. Embracing technology isn’t about doing more—it’s about doing things smarter.
8. Focus on Quality Over Quantity
Spending meaningful time with your family is more important than simply being present 24/7. Whether it’s a weekend outing, a nightly bedtime story, or a shared meal, focus on creating quality moments that strengthen your bond.
This principle applies to work as well. Prioritise high-impact tasks and delegate or defer less critical ones. Focusing on quality over quantity ensures you’re making the most of your time in every area of your life.
9. Be Kind to Yourself
Lastly, practise self-compassion. No one is perfect, and trying to meet impossible standards will only lead to frustration. Forgive yourself for the occasional misstep and celebrate your wins—big and small.
If a work project runs late or you miss a school event, remember that you’re doing your best. Being kind to yourself sets a powerful example for your children, teaching them resilience and self-acceptance.
Final thoughts
Balancing a career and mental health as a mother is no small feat, especially in a demanding environment like New York. However, with clear priorities, strong boundaries, and a commitment to self-care, it’s entirely possible to thrive in both roles.
Remember, the key to balance is not perfection—it’s about finding harmony between your career and personal well-being. After all, a happy, healthy mum is the foundation of a happy, healthy family.
