10 Mental health tips for women in leadership

Women in leadership face distinct mental health challenges that many of their male counterparts don’t. For instance, studies show that up to 75% of female executives have experienced imposter syndrome— a feeling of self-doubt that’s linked to burnout, anxiety, and depression. Research also reveals that women in leadership roles report higher levels of exhaustion and chronic stress than men, with 43% of female executives experiencing burnout compared to 31% of men.

This growing body of research highlights the urgent need for mental health resources for women in leadership. Providing access to therapy, stress management programs, and other support systems can help women leaders maintain resilience and well-being. 

Keep reading to discover practical strategies for fostering well-being, from setting boundaries and overcoming perfectionism to addressing imposter syndrome, practicing mindfulness, and accessing mental health resources.

1. Prioritize boundaries to prevent burnout

Setting boundaries is crucial for preventing employee burnout, especially for women in high-power, high-pressure roles. It can be difficult for some women to say no when it comes to managing their workload and maintaining personal time, which ultimately increases the chance of burnout. 

Burnout can cause long-term health consequences in addition to increased sick days, damaged self-confidence, and lost productivity. Fortunately, strategies like time-blocking, delegation, and work-life boundaries—such as policies designed to support mothers at work— can help support mental health for women in leadership. 

Empowering women in the workplace begins with creating environments where boundaries are respected and personal well-being is prioritized. Try these boundary-setting techniques to protect your time and well-being:

• Use calendar blocking: Designate specific time slots for focused work and personal time to maintain balance.
• Communicate your availability: Clearly inform team members and stakeholders when you’re unavailable to set expectations.
• Practice saying no: Decline or delegate non-essential commitments that don’t align with your priorities, ensuring you have time for high-impact tasks.

2. Delegate and trust your team

Many women in leadership take on excessive workloads to prove their competence, but this approach often leads to leadership or manager burnout rather than success. Delegation isn’t a sign of weakness—it’s a strategic skill that fosters both team growth and personal well-being.

Research shows that effective delegation not only reduces stress but also empowers employees in the workplace, encouraging them to seek feedback and develop a stronger sense of engagement.

Here are some tips for successfully delegating:

• Align tasks with strengths: Assign responsibilities based on employees’ skills and expertise to maximize efficiency.
• Communicate clearly: Provide concise, actionable instructions to ensure clarity and avoid miscommunication.
• Set clear expectations: Define goals, deadlines, and success metrics so employees understand what’s required.
• Offer ongoing support: Check in regularly, provide constructive feedback, and be available to answer questions.

By trusting your team and distributing tasks effectively, you create an environment where both leaders and employees can thrive.

“When we delegate or ‘pass the baton,’ we are communicating trust and empowerment and fostering morale. In doing so, we learn to effectively trust ourselves. While not impossible, it can be more difficult for women in leadership due to historical bias that sometimes overshadows professional women. Working from a lens of positive self-regard lends itself to trusting oneself and gives the confidence to trust cohorts to carry out accountability as a team. Releasing that stress inevitably improves mental health and professional relationships by instilling trust in the work environment, which is a no-brainer.” - Talkspace therapist Elizabeth Keohan, LCSW-C

3. Challenge perfectionism and embrace ‘good enough’

Despite what most people think, perfectionism can do more harm than good. Perfectionist tendencies often become a significant source of stress for women in leadership, leading to increased anxiety, depression, burnout, emotional exhaustion, and what’s known as decision paralysis. Further research suggests that women leaders in constant pursuit of perfectionism generally end up diminishing most — if not all – of their professional and personal resources.   

Strategies to overcome perfectionism:

• Set realistic goals and deadlines
• Focus on progress 
• Accept the idea that “good enough” can actually be enough a lot of the time
• Celebrate the small wins  
• Practice self-compassion, particularly when mistakes occur

“There is so much pressure in our world right now from almost every facet of life, and sometimes, it shows up in our own self-assessment of how well we do our jobs. Unfortunately, in our culture, the pressure to ‘be’ overrides our state of ‘being,’ which can force us to hyperfocus on goals over the process. By pivoting towards acknowledging effort, we begin to respect a growth mindset instead of sabotaging the absence of perfection. Embracing the joy and experience of “try” imparts more vitality and can be more productive than pedaling in a negative and stagnant loop of guilt.” - Talkspace therapist Elizabeth Keohan, LCSW-C

4. Build a strong support network

Having a robust support network is a critical mental health resource for women in leadership​. Your network should be made up of people you trust and admire — like mentors, peers, and personal connections who provide you with healthy guidance and emotional support.

Ways to cultivate a support network:

• Join professional associations 
• Research and join leadership groups
• Look for mentorship opportunities — both within and outside your organization
• Nurture personal relationships that offer emotional support

5. Address imposter syndrome head-on

Imposter syndrome affects approximately 75% of female executives. It involves intense feelings of self-doubt that cause women to question their abilities and qualifications. When left unchecked, imposter syndrome can cause an extreme lack of confidence that can potentially negatively impact your career. Tackling it head-on is the best way to overcome the feelings of inadequacy that imposter syndrome often causes. 

Techniques to combat imposter syndrome:

• Keep detailed records of your accomplishments 
• File any positive feedback you receive to remind you that you’re doing a good job
• Challenge negative self-talk with positive affirmations
• Seek regular feedback and validation from colleagues and peers you trust and admire

“Imposter syndrome can have tenants in societal pressures that often inform how a person may feel perceived in the community. Fostering a growth mindset lends itself to a more lived experience of learning and overachieving. This takes a bit of pressure off from feeling as if the only options are perfection and success.” - Talkspace therapist Elizabeth Keohan, LCSW-C

6. Incorporate mindful leadership practices

Practicing mindfulness empowers women leaders by enhancing self-awareness, increasing empathy, and improving confidence. Mindfulness is the art of being aware of and accepting the present moment without judgment. It’s a beneficial mental health resource for women in leadership because it can regulate emotions, reduce stress, and prevent burnout while strengthening resilience. 

Use mindful leadership practices by:

• Incorporating short meditation sessions into your daily routines
• Journaling to find clarity and acceptance of challenges and decisions
• Using deep breathing techniques during high-stress situations to calm your mind before reacting
• Regularly reflecting on your decision-making process to determine if you’re getting the outcomes you want

“Mindfulness — the art and practice of observing without judgment — can help an individual honor that same practice internally by releasing internal stress and sometimes even self-blame. With mindfulness, we are less inclined to attach to suffering and more receptive to nurturing grace and growth within ourselves.” - Talkspace therapist Elizabeth Keohan, LCSW-C 

7. Advocate for mental health in the workplace

Female leaders play a crucial role in shaping a supportive workplace culture that prioritizes women’s mental health. With over 76% of U.S. workers experiencing symptoms of mental health conditions, addressing this issue has never been more urgent. By advocating for mental health in the workplace, you not only support your team’s well-being but also empower them to thrive both personally and professionally.

As a leader, championing mental health initiatives and fostering an environment where employees feel comfortable discussing their challenges is essential in maintaining a productive, resilient workforce.

Ways to promote mental health at work:

• Normalize discussions about mental health and the need for support during company-wide meetings 
• Have open-door policies so employees feel comfortable coming to leadership for help
• Create wellness initiatives 
• Offer mental health days off
• Partner with resources like Talkspace to make confidential online therapy accessible to all employees

8. Leverage therapy and professional support when needed

Seeking professional help is a sign of strength, not weakness. Therapy and coaching can provide you with the personalized support needed to navigate the unique challenges women in leadership face.

Look for therapists or coaches who specialize in working with women in executive roles, ensuring they understand the specific pressures you experience. Online therapy platforms offer the flexibility to fit support into your busy schedule, helping you maintain a healthy work-life balance.

9. Manage stress with healthy coping mechanisms

Incorporating healthy habits into your routine is essential for sustaining mental well-being and resilience. Exercise, for example, releases endorphins (the “feel-good hormone”), which reduce stress and anxiety while boosting energy, focus, and motivation.

Here are some stress management habits that are easy to implement:

• Prioritize your sleep schedule — aim for 7-9 hours of sleep per night
• Squeeze in short, high-intensity workouts on busy days to stay active
• Practice mindful eating to nurture both your body and mind
• Limit sugar and processed foods to maintain steady energy levels
• Focus on a balanced diet to fuel your overall health and well-being

10. Recognize and overcome gendered workplace pressures

It’s common for women leaders to be under more pressure than their male counterparts. This is in part due to gender bias and societal expectations. Acknowledging these challenges is the first step toward overcoming them in your organization.

Strategies for navigating gendered pressures:

• Develop assertiveness skills 
• Address microaggressions head-on
• Find (or create) opportunities for other females in your workplace
• Openly challenge unfair expectations 
• Advocate for equitable treatment for all minorities in your organization

Take the first step toward better leadership and well-being

Prioritizing mental health is not only crucial for individual well-being but also essential for effective leadership. By embracing strategies that promote mental wellness, women leaders can achieve a healthier work-life balance, improve decision-making, and set a positive example for their teams.

Discover how individual online therapy from Talkspace can support your personal growth, enhance your mental health, and help you maintain a balanced work-life dynamic. As a leader, you know that mental well-being is key to organizational success. Advocate for mental health resources like therapy for businesses to empower your team and cultivate a thriving workplace.

Invest in your health and leadership by fostering an empathetic, resilient culture. Remember, when you're mentally healthy, you'll be better equipped to inspire, innovate, and lead with confidence.

Request a demo today to learn how Talkspace can provide mental health resources for women in leadership.

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Sources:

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5. “Celebrating women’s progress in the workplace and role of mental health & well-being in the journey.” 2024. Center for Health & Well-Being. July 3, 2024. https://www.ie.edu/center-for-health-and-well-being/blog/international-womens-day-promoting-womens-mental-health-at-work/. Accessed March 14, 2025. 
6. Huecker, Martin R., Jacob Shreffler, Patrick T. McKeny, and David Davis. 2023. “Imposter phenomenon.” StatPearls - NCBI Bookshelf. July 31, 2023. https://www.ncbi.nlm.nih.gov/books/NBK585058/. Accessed March 14, 2025.
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