For women in STEM, especially African Women in STEM, achieving success in our careers can be challenging due to unique pressures and obstacles. In addition to the regular demands of the field, we often grapple with cultural barriers, gender-based discrimination and underrepresentation. Maintaining a healthy mind and body is crucial for us to thrive in our careers and personal lives.
Today I am sharing a comprehensive guide to wellness, offering practical tips and strategies that can be easily incorporated into daily routines.
1. Get Active
Exercise for Mental Health
Regular physical activity is essential for maintaining good mental health. Multiple studies have shown that exercise can help relieve stress, improve sleep, and decrease symptoms of anxiety and depression. Engaging in daily physical activities can provide a much-needed break from the mental demands of work, helping to increase confidence and build a positive mental outlook.
Outdoor Activities
Spending time outdoors can be particularly beneficial for mental health. Engaging in outdoor activities like hiking, cycling, or even just taking a walk during lunch breaks can help reduce stress and increase overall happiness. These activities allow you to disconnect from your work environment and focus on your physical well-being while enjoying the benefits of nature.
2. Limit Screen Time and Social Media
The Impact on Mental Health
With the increasing prevalence of smartphones and other digital devices, it is crucial to monitor screen time and social media use. Research has shown that excessive social media use can negatively impact mental health, leading to increased feelings of loneliness and depression. If you often spend long hours in front of computer screens, it is essential to balance your work with regular breaks from digital devices.
Monitoring and Reducing Screen Time
To maintain good mental health, it is recommended to limit social media use to 30 minutes per day. Many smartphones now have built-in features or downloadable apps that allow users to track their screen time and set limits on app usage. By being mindful of your digital habits, you can reduce the risk of developing anxiety and other mental health issues related to excessive screen time.
3. Engage in Enjoyable Activities
Hobbies and Interests
Finding enjoyable activities outside of work is essential for maintaining mental health. Engaging in hobbies or interests can help you unwind after a stressful day and provide a sense of accomplishment and satisfaction. Whether it is painting, playing a musical instrument, or participating in a sport, these activities offer a valuable opportunity to focus on personal growth and well-being.
Socializing
Spending time with friends and family is another essential aspect of maintaining mental health. Socializing helps to combat feelings of isolation and provides a support network for you. Participating in group activities or joining clubs can also help to build connections with others who share similar interests, promoting a sense of belonging and emotional well-being.
4. Eat Well
The Importance of a Balanced Diet
Maintaining a healthy diet is crucial for both physical and mental health. Research has shown that consuming a diet high in fruits, vegetables, fish, and unprocessed grains can help regulate serotonin levels in the body. Serotonin is a neurotransmitter responsible for regulating mood and sleep patterns, among other functions. By choosing nutritious foods, you can support your mental health and improve your overall well-being.
Avoiding Processed Foods
When feeling stressed or anxious, it can be tempting to reach for heavily processed comfort foods. However, these options can have detrimental effects on mental health. Instead, opting for whole, unprocessed foods can provide the necessary nutrients to support brain function and maintain mental well-being.
5. Practice Mindfulness
The Benefits of Mindfulness
Mindfulness is a widely recommended technique for maintaining mental health. It involves paying attention to the present moment in a non-judgmental manner, focusing on thoughts, feelings, and bodily sensations. Numerous studies have shown that practicing mindfulness can reduce stress, anxiety, and depression, making it a valuable tool.
Meditation and Yoga
Meditation and yoga are two popular methods for practicing mindfulness. These activities can be easily incorporated into daily routines and provide a structured approach to developing mindfulness skills. Online resources, such as YouTube channels and meditation apps, offer a variety of guided practice options to suit individual preferences and schedules.
6. Prioritize Sleep
The Importance of Sleep
Getting adequate sleep is crucial for maintaining mental health. Sleep deprivation can lead to irritability, mood swings, and decreased cognitive functioning, all of which can negatively impact work performance and overall well-being. You should prioritize getting enough sleep to ensure you are well-rested and mentally prepared for the demands of your career.
Establishing a Sleep Routine
Creating a consistent sleep routine can help improve sleep quality and promote better mental health. Going to bed and waking up at the same time each day, even on weekends, can help regulate the body’s internal clock and make falling asleep easier. Incorporating relaxing activities, such as reading or practicing mindfulness, before bedtime can also assist in creating a calming environment conducive to restful sleep.
7. Develop a Gratitude Practice
The Benefits of Gratitude
Practicing gratitude has been shown to improve mental health by increasing feelings of happiness and well-being. Studies have demonstrated that regular expressions of gratitude can lead to improved sleep, mood, and even immune function. A daily gratitude practice can be a simple but powerful way to enhance your mental health and overall quality of life.
How to Practice Gratitude
Incorporating gratitude into daily routines can be as simple as reflecting on the positive aspects of the day or writing in a gratitude journal. Alternatively, sending messages of appreciation to friends and family can help to spread positivity and strengthen social connections.
8. Maintain a Support Network
The Importance of Support
Having a strong support network is essential for managing stress and maintaining mental health. African Women in STEM, who may experience unique challenges in their careers, can benefit significantly from the encouragement and understanding of friends, family, and colleagues.
Building Connections
Building connections within the African Women in STEM community can provide you with additional support and resources. Networking events and online forums can offer opportunities to connect with others who share similar experiences and challenges, fostering a sense of camaraderie and belonging.
9. Seek Professional Help When Needed
Recognizing the Need for Help
It is crucial for you to recognize when you may need help managing your mental health. Persistent feelings of stress, anxiety, or depression that interfere with daily functioning should be addressed with the assistance of a mental health professional.
Finding the Right Provider
When seeking professional help, it is essential to find a provider who understands the unique challenges faced by African Women in STEM. Many mental health professionals specialize in supporting individuals in high-pressure careers, who face gender and ethnic biases and other barriers, and can offer tailored support and guidance for managing stress and maintaining mental well-being.
10. Advocate for a Healthy Work Environment
The Importance of a Supportive Workplace
A healthy work environment is vital for your mental health and well-being. By advocating for policies and practices that promote work-life balance, diversity, and inclusion, you can help create a more supportive workplace culture for yourself and others.
Taking Action
You can take action by joining or establishing employee resource groups, participating in diversity and inclusion initiatives, and providing feedback to management on ways to improve the workplace environment. By actively working to create positive change, you can contribute to a more inclusive and supportive community within your field.
Maintaining good mental health is essential to thrive in your career and personal life. If you incorporate these wellness tips into your daily routines, you have a higher chance of improving your well-being and building resilience against the unique challenges you face.
Are you an African woman in STEM? Check out the various resources we have available to support you in your journey. Join our community and be part of the movement to create a more equitable future for African Women in STEM!
Don’t forget to drop a line in the comments to let me know if you found value in this!
Live Fully and Fearlessly,
Adaeze
