Mental Health Illustration (image from Shedevrum @svetix)

In the last couple of years, women’s participation in entrepreneurial sector is encouraging. Recent data shows that women are increasingly taking active roles in building Indonesia’s economy, with 64.5% of all micro, small, and medium enterprises (MSMEs) in the country are led by women. This phenomenon has marked a significant milestone in the pursuit of gender equality and provides evidence that women play an undeniable role in fostering inclusive and sustainable economic growth.

The high number of women involved in entrepreneurship reflects their spirit of independence and adaptability amidst the evolving economic dynamics. Behind these numbers are inspiring stories of how Indonesian women have overcome various challenges and seized opportunities in the business world. They have become not only agents of change in their own lives but also drive broader social transformation within their respective communities.

One significant challenge faced by womenpreneurs is maintaining their mental health. Balancing the pressures of their multiple roles among business responsibilities, family demands, and high societal expectations often leads to emotional and mental strain.

Womenpreneurs’ mental health can be affected by several factors, including business-related stress, the challenge of work-life balance, and personal experiences. Many womenpreneurs encounter additional pressures related to gender discrimination, family responsibilities, and the need to prove themselves in male-dominated industries. Balancing these demands may lead to increased levels of stress, anxiety, depression, and burnout. It is crucial for them to prioritize self-care, seek support networks, and access mental health resources to maintain their well-being while navigating entrepreneurial challenges.

When the mental health of womenpreneurs deteriorates, it is essential to take proactive steps to stabilize and prioritize their well-being. Followings are some measures to take accordingly:

Recognize the Symptoms

Be aware of the signs and symptoms of declining mental health, such as persistent sadness, anxiety, fatigue, or difficulty concentrating. Recognizing these signs early allows timely intervention.

Seek Support

Don’t hesitate to seek support from your surroundings; friends, family, mentors, or fellow entrepreneurs. Share your struggles and feelings with trusted ones who can offer empathy, guidance, and practical assistance.

Seek Professional Help

If your mental health persists or worsen, consider seeking help from a professional therapist, counselor, or mental health provider. They can offer therapeutic interventions, coping strategies, and tailored support to meet your needs.

Take A Break

Give yourself ‘permission’ to take a break from work and recharge. Regularly schedule downtime for self-care activities, relaxation, and pursuits that bring joy and fulfillment—what’s often referred to as ‘healing time.’

Set Realistic Expectations

Review your workload and expectations, prioritizing important tasks while delegating or postponing non-urgent responsibilities. Setting realistic expectations for yourself helps reduce stress and prevents you from feeling overwhelmed.

Practice Self-Care

Be kind to yourself and practice self-compassion, especially during challenging times. You need to learn that it’s normal to struggle and that your ‘worth’ is not determined by productivity or business success.

Build Healthy Habits

Focus on maintaining healthy habits that support mental well-being, including regular exercise, a nutritious diet, sufficient sleep, and stress-reducing activities like meditation or yoga.

Set Boundaries

Establish boundaries to protect your mental health, such as limiting work hours, avoiding overcommitment, and saying ‘no’ to additional responsibilities when necessary. Create clear separations between work and personal life to prevent burnout. Schedule dedicated time for work and recreation, and stick to this schedule as much as possible.

Monitor and Adjust

Regularly monitor your mental health and well-being, and be prepared to adjust your strategies or seek additional support if needed. Stay attuned to your emotions and seek help if you notice a decline in your mental health.

Remember Your Choices

Remind yourself of your motivations and values as a business owner. Reconnecting the values to your business purposes can provide perspective and motivation during hard times.

Prioritizing mental health is crucial for womenpreneurs, especially during the times of increased stress or difficulty. By taking proactive steps to stabilize mental health and seeking support when needed, womenpreneurs can navigate challenges more effectively and maintain long-term success and well-being. In addition to the steps mentioned above, the following strategies can help maintain your mental balance:

• Delegating Tasks

Delegate tasks as often as possible to reduce your workload and stress. Trust a reliable team to handle various aspects of your business.

• Managing Stress

Create a thorough business plan to anticipate necessary actions and considerations. Incorporate stress management techniques such as deep breathing exercises, mindfulness, or yoga into your daily routine. Find what works best for you to reduce stress and promote relaxation.

• Seeking Support

A business advisor is crucial for womenpreneurs in maintaining their mental health as they can provide experienced support in overcoming business and mental health challenges. A business advisor can offer an objective perspective, problem-solving strategies, and help identify sources of stress and develop strategies to manage them. Besides, the relationship built with an advisor can provide a sense of support and understanding essential for navigating business pressures and finding balance between work and personal life.

In addition, build a strong support network of friends, family, and fellow entrepreneurs who understand the challenges you face. Having a support system to lean on during tough times can provide valuable perspective and encouragement.

• Celebrating Achievements

Take time to acknowledge and celebrate your successes, no matter how small. Recognizing your accomplishments can boost morale and motivation, helping you stay positive amidst competition.

• Staying Flexible

Embrace adaptability and be willing to change your strategies when necessary. Business landscape keeps evolving, so staying flexible and open-minded can help you tackle competitive challenges more effectively.

• Focusing on What You Can Control

Instead of fixating on external competition, focus on what you can control within your business. Concentrate on delivering value to your customers, improving your products or services, and refining your business processes.

• Setting Realistic Goals

Set realistic and achievable goals for yourself and your business. Break down large goals into smaller milestones and celebrate each milestone as you progress. Discuss your goals with your business advisor to gain broader and deeper insights.

• Seeking Professional Help

If you are struggling with your mental health, don’t hesitate to seek professional help from a therapist or counselor. Talking to a mental health professional can provide valuable support and tailored coping strategies. Recognize that Mindfulness-Based Stress Reduction (MBSR) is a therapeutic approach that can benefit women’s mental health. This approach teaches mindfulness techniques to help reduce stress, manage anxiety and depression, and cope with feelings of overwhelm. Through breathing exercises, meditation, and yoga, MBSR helps women enhance self-awareness, manage intrusive thoughts, and feel calmer and more emotionally stable. It can be a valuable tool for women facing pressures from work, family, or social demands.

By implementing these strategies, womenpreneurs can better manage their mental health and thrive in a competitive environment. Maintaining mental health is an integral aspect of success. In a competitive and often demanding business environment, it is crucial for womenpreneurs to recognize the importance of safeguarding their mental health as a foundation for a long-term success. With support from resources such as business advisors, family, and community, and by applying the right business strategies, women entrepreneurs can better face challenges, reach their full potential, and build sustainable businesses as well as lasting well-being. Taking care of mental health is not only an investment in oneself but also a key to a long-term business growth and success. By continuously raising awareness and supporting efforts to overcome these barriers, it is hoped that women’s participation in entrepreneurship can continue to grow, contributing significantly to economic growth and social development in Indonesia and around the world.

This article is in celebration of Kartini Day and is part of the material for the author’s speech at the European Parliament in Strasbourg, France, in April 2024. To Indonesian womenpreneurs, may you run your businesses with lasting happiness!