Balancing career ambitions with personal well-being

It is not uncommon that women feel unseen, unheard or undervalued at work. If this is combined with heavy workload, too small salary, and no opportunities for career advancement, one thing is guaranteed. Boreout, burnout and/or frustration.

This job strain may easily radiate to other areas of life as well. When your career starts affecting your health and happiness, you may notice physical symptoms like constant fatigue, trouble sleeping, headaches, or muscle tension. Emotionally, you may feel overwhelmed or anxious.

Soon, you are so tired that you are ready to skip your weekly sports activities. You'll have even less time and energy for cultural events. Your family will start to wonder why nothing interests you anymore. And you are angry at everything and everyone.

You have become the Invisible Girl embodying the feelings of invisibility, being unnoticed, and often underappreciated. Your contributions and talents go unnoticed even though you possess inner qualities like kindness, intelligence, and resilience. Not to mention hard-working. These traits are often hidden from others until you get the courage to stand up for yourself.

How to overcome the strain

Recognise the signs of overload

The first step to overcome the negative impact of career stuck and career ambitions on well-being is recognising when you’re experiencing overload and are unappreciated. It hurts, but it is necessary, otherwise you will not grab the bull by the horns and start making changes.

These symptoms are a sign you need to rebalance your life. It’s easy to get caught up in the "grind" and dismiss these signs as normal, but over time, they can have serious consequences.

Set boundaries between work and personal life

One of the most effective ways to prevent career ambitions from damaging your well-being is by setting clear boundaries between work and personal life. It’s easy to let work spill over into your personal time, especially with modern technology allowing us to be always connected. However, setting specific work hours and sticking to them is crucial. This is not possible in every profession, but in most professions it is. E.g., if you are an adviser for a CEO or a top politician (not to mention if you are one yourself), you may be required to stay on guard 24/7, but then, there are probably some features that satisfy your inner needs, so you do not mind being available all the time. It’s your choice, but I know, these people can get tired too-They are not wonder-women.

Start by defining when your workday begins and ends. Outside of these hours, avoid checking emails or thinking about work. Communicate your boundaries with your colleagues and managers, letting them know when you are available and when you’re off the clock. It may take some adjustment, but over time, this separation will allow you to recharge and be more productive during work hours.

Prioritise self-care

Self-care is not a luxury; it’s a necessity. To be honest, I envy people who take care of themselves on a regular basis; I have not always been able to do it myself.

Taking care of yourself is one of the things that is easy to neglect when you think that you are busy with more important things. However, letting self-care slip can lead to burnout. Make self-care a priority by scheduling regular time for activities that replenish your energy. This could be anything from exercising, meditating, or spending time with loved ones to hobbies that bring you joy.

Physical activity has been shown to reduce stress and improve mental health. Regular exercise can boost your mood and energy. It also serves as a mental break from work, allowing you to focus on something other than your career goals for a while. Exercise does not mean that you have to practice hard core weight-lifting or running a marathon, tranquil walks will do.

Likewise, getting enough sleep, eating healthily, and taking breaks during the day can all contribute to better overall well-being. Even small changes, like stepping away from your desk for a walk or practicing deep breathing, can make a significant difference in reducing stress. Try Pomodoro technique at least once in a while, just a short break can do wonders.  

Reevaluate your priorities

Sometimes, the root cause of career-related stress lies in misaligned priorities. Are you chasing success to meet your own expectations, or are you trying to live up to societal standards or the expectations of others? Taking the time to reflect on your career goals and motivations can help you regain perspective and reduce unnecessary pressure.

Ask yourself whether your current career path is truly fulfilling or if you’re pursuing it out of habit or fear of failure, or out of social status. Career ambitions should align with your values and contribute to your overall happiness. If your work is consistently taking away from your personal life and health, it may be time to adjust your goals or change directions. You may find that scaling back or reassessing your ambitions leads to a more sustainable and satisfying path.

Learn to delegate and ask for help

High achievers often struggle with delegating tasks or asking for help, fearing it may reflect poorly on their capabilities. However, taking everything on yourself is a fast track to burnout. Learning to delegate tasks to others or ask for support is not a weakness; it’s a strength that shows you value teamwork and know how to manage your energy.

Start by identifying areas where you can offload some of your responsibilities.

If you want, you can join my mailing list and get a gift that helps you identify your tasks and prioritise them so that you can find time for self-development and relaxation.  

If possible, delegate tasks to colleagues or team members who can handle them. At home, ask family or friends for help when you’re feeling overwhelmed. Surrounding yourself with a support system can make a significant difference in managing stress and preventing career ambitions from overwhelming you.

Seek professional guidance

If you find that your career ambitions are taking a toll on your well-being despite your efforts, seeking professional guidance can help. A career coach or mentor can provide valuable insights, helping you manage stress, improve time management, and develop healthier coping mechanisms. Sometimes, having an objective perspective can be what you need to make necessary changes and regain balance.

Mentoring can also help you clarify your goals and find ways to pursue them without compromising your personal well-being. If you’re dealing with persistent stress or anxiety, a therapist can teach you techniques to better manage these emotions and reduce the impact of work-related pressure.

Embrace flexibility and adaptability

Finally, one of the best ways to overcome the strain of career ambition is to remain flexible and adaptable. Rigidly clinging to specific outcomes can increase stress and frustration when things don’t go as planned. Instead, embrace the idea that career growth is a journey with ups and downs, and allow yourself the freedom to adjust your goals as needed.

Read my blogpost about looking for love (career) in all the wrong places.

Sometimes, taking a step back or reevaluating your path can lead to even greater opportunities. Be kind to yourself and remember that it’s okay to slow down and focus on your well-being. After all, success is not just about reaching the top—it’s about thriving along the way.