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Overwhelm Strategies for Women

Apr 25, 2023


Women often face unique challenges that can lead to overwhelm and burnout. Female entrepreneurs in particular often face a higher level of stress and overwhelm compared to their male counterparts. Entrepreneurship is often considered a challenging and rewarding path to follow, but for female entrepreneurs, it can come with unique challenges: balancing work and personal responsibilities and care.  


Here are some issues we face and steps that I have my clients utilize:


Breathe:  We often hold our breath when we are stressed or if we are facing something difficult.  Take a deep inhale through your nose to a count of 4, hold it for a count of 4 and then release out your mouth to a count of 4.  This is box-breathing and it is utilized by the Navy Seals to calm your parasympathetic nervous system.  Here is an audio/video version of this that I recorded for my clients that will help you.  


Balancing work and family: Women often take on more caregiving responsibilities than men, which can make it challenging to balance work and personal life. Trying to juggle both can lead to feelings of guilt, burnout, and stress.  Asking for help is NOT a sign of weakness but a sign of intelligence.  We were not created to do life alone and just because we CAN do something, doesn’t mean we SHOULD.  So, stop “SHOULDING” all over yourself and ask for help.


Lack of support: Many times our circle of empowerment - our family and close friends are not entrepreneurs.  This means that they truly do not understand the unique challenges that we deal with.  This can make life challenging, often leading to a sense of isolation and overwhelm.  


Here are some steps that I have my clients take in order to deal with their overwhelm.  


Getting organized:  Prioritize those tasks that are the most important.  I have my clients review their calendar at the beginning of each week and again each morning.  Your calendar is a tool that will help you with time management and reduce the instance of overwhelm.  Be sure to be placing “me” time on your calendar as well.


Setting boundaries: One of the best ways to combat overwhelm is by setting boundaries. This may mean creating a schedule and sticking to it, delegating tasks, or saying no to opportunities that do not align with your goals.  Utilize the power of “the Pause”.  When asked to do something or attend an event, give yourself permission to pause and assess your bandwidth.  Give yourself permission to say, “Thank you so much.  I need to take a look at my calendar and get back to you.”  You are in control of you and your schedule and you do not want to over-schedule or over-commit as these will often lead to overwhelm.


Prioritize self-care: Self-care is not Self-ish!  Taking care of oneself is essential for managing stress and overwhelm. We need to prioritize self-care by setting aside time for exercise, meditation, or hobbies that bring joy and relaxation.  Put it in your calendar and stick with it.  Oftentimes it is a limiting belief that stops us from engaging in self-care.  Once that belief is reframed, self-care becomes easier and the domino effect is felt not only by us, but by those around us and our business.




Professional Circle of Empowerment: Seeking support from other entrepreneurs or joining a community that provides resources and mentorship. This can help combat feelings of isolation and provide valuable insights and advice.


Hire a coach.  The happiest, most successful people in the world realize that the fast track to results is learning from someone who has “been there, done that” and successfully!  Coaches can give personalized guidance, another perspective, point out our blind spots and keep us accountable.  It is the best money I have spent on my business and for myself as an entrepreneur.  Yes, a coach has a coach.  I practice what I preach.


Delegate tasks: Trying to do everything alone can lead to overwhelm and burnout. I used to be the woman who did everything because I could.  I didn’t want to spend the money or bother other people.  Those were caused by limiting beliefs.  Once those were reframed - my life became so much easier in that I had no problem at all delegating tasks.   Female entrepreneurs can delegate tasks to employees or contractors to free up time and focus on more critical tasks.  Remember, we want to stay in our zone of genius and leave the other tasks for those that excel in that area.


Utilize automation:  There are so many different software programs and apps these days that can alleviate a lot of what you are doing.  Kajabi for email drip campaigns, 17hats for paperwork/workflow, calendly for scheduling appointments and more, etc. 


Focus on the big picture: It's easy to get bogged down in day-to-day tasks, but focusing on the big picture can help alleviate overwhelm. Prioritize tasks that align with your long-term goals and delegate other tasks to free up mental space.  I am sure you have heard the expression, “You cannot eat an elephant whole.”  It is so true.  One bite at a time.  One task at a time and you will get there.


By setting boundaries, prioritizing self-care, seeking support, delegating tasks, and focusing on the big picture, you can manage stress and feel more in control of your business and personal lives. With the right tools and mindset, you can thrive and succeed in the world of entrepreneurship and in life!


I believe in you!  With a little practice, you will kick overwhelm to the curb and if I can support you in any way … I am here!


I am reviewing my calendar after I write this,

Rose xx  

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