I distinctly recall the momentous decision to embark on the entrepreneurial path. During that period, I held full-time positions as an Associate Chairperson and Assistant Professor at a University, concurrently managing responsibilities as a mother to my children and a wife to my husband. The amalgamation of excitement and apprehension clouded my thoughts, uncertain whether I could successfully steer my business while shouldering multifaceted roles.

In November 2019, I inaugurated my maiden business venture—an establishment dedicated to mental health services. Its primary mission was to render mental health support accessible and economically feasible while challenging the stigma of seeking such aid. Within a brief two-month span post-launch, my schedule brimmed with appointments. During this juncture, the weight of simultaneously handling the roles of entrepreneur, employee, mother, and wife became palpable. Each day, I awoke with trepidation, foreseeing an overwhelming workload ahead. The responsibilities encompassed ferrying the children to school, attending to clients, preparing and delivering lectures, guiding students, facilitating homework, and meticulously documenting client progress. Physically and emotionally depleted, I began questioning the judiciousness of my decision to venture into entrepreneurship. It became clear that a pivotal change was imperative to avert an impending burnout.

Drawing upon years of research and professional expertise in mental health, I formulated an elaborate plan to preempt burnout. This plan proved transformative, setting me on a trajectory to embody the ideal persona as an entrepreneur and in my familial roles. The plan encompassed:

• Challenging ingrained beliefs that imposed unrealistic expectations due to gender roles.
• Soliciting assistance from those within my network.
• Erecting a robust support system.
• Devising a daily regimen of self-care tailored to integrate into my schedule seamlessly.
• Meticulously monitor and maintain emotional well-being through daily introspection.
• Enlisting additional therapists to manage the demand for mental health services.
• Engaging the services of an accountant, biller, and virtual assistant to liberate time for other imperatives.

The discernible improvements in my physical, emotional, and mental well-being prompted a commitment to share this knowledge with other women. In reality, prevalent stress management and burnout prevention programs overlook the distinct challenges faced by women.

To effectively mitigate stress and forestall burnout, a critical examination of how gender roles and societal expectations exacerbate this phenomenon in women is essential. It is imperative to acknowledge that the scarcity of time allocated to women necessitates pragmatic and feasible self-care methodologies tailored to their schedules. Emotional and cognitive wellness must form the crux of any stress management and burnout prevention initiative.

Here are some suggested strategies to prevent burnout:

• Engage in proactively replacing negative notions about self-care with affirmations emphasizing balancing caregiving responsibilities with self-care.
• Explore self-care practices demanding only 5-10 minutes, capable of providing the requisite rejuvenation (such as deep breathing exercises, tapping techniques, or brief physical movements).
• Cultivate the habit of daily introspection to recognize and express emotions healthily.
• Establish and maintain healthy boundaries within personal and professional spheres.
• Learn to diplomatically decline tasks that are beyond the current capacity
• Delegate responsibilities to allocate additional time.
• Foster a robust and supportive community.

For those interested in further insights into my coaching program, designed to empower women by imparting pragmatic self-care strategies tailored to their demanding schedules and transformative emotional and cognitive health, please visit my website at www.transformative.cc or contact me via email at drsola@transformative.cc.

This article originally appeared in the Winter 2024 issue of CHOICES Magazine