10 Evidence-Based Wellbeing Tips for Women
As women we often prioritise everyone else’s needs over our own, but true wellbeing comes from nurturing yourself with presence, intention and self-compassion. Listening to your body and responding with care and kindness is essential for mental and emotional health in today’s busy world. In this guide, you’ll discover 10 evidence-based strategies to enhance your wellbeing. By putting yourself first, you’ll boost your mood, increase resilience and create a calmer, healthier mindset that supports every area of your life.
Manage your energy
Rather than managing your time, focus on managing your energy. Our energy naturally fluctuates, influenced by our hormones, emotions and mental state. Observe when you feel most creative, reflective or social and structure your day around your body’s natural rhythms whenever possible. By working with your energy instead of fighting against it, you reduce stress and prevent burnout. You’ll find that life begins to flow with more ease, allowing you to feel balanced, focused and in tune with yourself. Protect your energy as if it were a precious resource (because it is!) by prioritising what truly matters and letting go of what doesn’t. Listen to your body, work with its natural rhythm and give attention to what nourishes you most.
Set Healthy Boundaries
Boundaries are not walls, they are self-preservation. Learning to say “no” to things that drain your energy is vital for mental and emotional balance. Healthy boundaries also create healthier relationships, as everyone knows what’s acceptable and what isn’t. Before responding to a request, pause and reflect. Ask yourself: Does it align with your energy, values and priorities? Does it serve you to say yes, or will it have a negative impact on your inner state? This moment of pause is key because it gives you the opportunity to reflect and respond with conscious intention instead of automatically agreeing. Remember, those who lack boundaries of their own often struggle with the boundaries of others, so it’s important to stand firm. Your boundaries show others how to care for you while protecting your wellbeing.
Express Your Emotions
Society often encourages women to “stay strong” and “keep going”, but emotional resilience comes from acknowledging and expressing feelings safely. Name your emotions, whether you’re overwhelmed, lonely, anxious, stressed or disconnected. This emotional literacy helps calm your nervous system and empowers you to respond rather than react. For many women, expressing emotions openly and honestly can feel uncomfortable and even a little scary, however allowing yourself to be vulnerable creates space for growth, self-understanding and confidence. Just as importantly, it shows your children that emotions are natural, healthy and nothing to fear. They’re simply part of what it means to be human.
Prioritise Rest and Self-Care
Rest is not a luxury you can’t afford, it’s essential. As modern women we carry a huge mental load, with constant demands draining our time, energy and attention. What would you say to a close friend or loved one if you saw them running on auto pilot never stopping to rest and recharge? Allow yourself the same grace. Prioritise quality sleep, rest when you need to, carve out moments for quiet reflection, gentle movement or meditation. Rest can simply be doing nothing if this is what you need. It’s during periods of rest that our mind and body restore energy and regain balance. Self-care goes beyond a hot bath or a massage. It takes many forms such as nutritious meals, time spent in nature, journaling or hobbies you enjoy. By combining rest and self-care, you create a balance between giving and receiving support. Your wellbeing is just as important as anyone else’s.
Cultivate Self-Compassion
Self-compassion is a powerful predictor of emotional health, backed by an abundance of psychological research. Speak to yourself as you would a close friend or loved one, with kindness, patience and without judgment. Life will always throw curve-balls our way and mistakes are a natural part of being human. Responding to yourself with compassion and understanding allows you to see failures and setbacks as opportunities for growth, and gives yourself the care and kindness you need to build resilience, self-trust and emotional stability, which are crucial when juggling multiple roles in modern life. It may feel hard at first, but notice when you inner critic appears and replace it with kindness, understanding, a warm hug and a reminder that you’re doing your best.
Practice Gratitude
Gratitude is a deeply grounding practice recognised by science as one of the most effective ways to enhance emotional wellbeing. It’s not about ignoring life’s challenges or pretending everything is fine, but about shifting your focus towards what’s already good and supportive in your world. It might be a kind word from a friend, hearing the birdsong, the warmth of your morning coffee or something you did for someone that made you feel good. Gratitude begins in these simple mindful moments of conscious awareness, which trigger the release of serotonin and dopamine (the brain’s “feel-good” chemicals), lifting your mood and helping your mind notice positivity more naturally. Practised consistently, this strengthens the parts of the brain linked to joy, resilience and emotional balance, creating a sense of steadiness and calm, softening stress and nurturing a more hopeful outlook, even when life feels uncertain. Gratitude reminds you that amidst the noise, there is always something good worth noticing.
Foster Connection
Humans thrive in community; we’re wired for connection and belonging. Supportive relationships protect your mental health and help you navigate life’s challenges. Surround yourself with women who celebrate your wins, respect your journey and encourage vulnerability without judgment. Meaningful connection offers emotional support, encouragement and a sense of belonging that nurtures your wellbeing and reminds you that you are not alone in this life; common humanity unites us all. These connections act as a safe space where you can recharge, share openly and grow together, strengthening both your resilience and sense of self.
Embrace Progress, Not Perfection
Perfectionism often masks a fear; a fear of judgment, failure or inadequacy. Yet, here it is… perfection doesn’t exist! It’s an unattainable ideal we set for ourselves based on internal experiences, beliefs and out-dated societal expectations, therefore striving for it only holds you back. Let go of the pressure to always do everything “right” or avoid mistakes and instead set realistic expectations for what’s possible in your life. This will be different for everyone. Focus on small, consistent steps rather than ‘perfect’ results. Children don’t need a “perfect” mum, they need a consistent, authentic and loving one. Celebrate progress, effort and learning rather than unattainable ideals, and role model this to your children so the next generation can be free from these harmful ideals. Self-compassion comes in here too. Remember to speak to yourself with kindness and understanding and celebrate your wins, however small.
Challenge Your Thoughts
Not every thought is a fact. Our inner critic often distorts reality, exaggerating our perceived flaws or weaknesses based on fear, beliefs and past experiences. These thoughts can sound convincing, but they’re not always true! Learning to observe your thoughts with curiosity rather than judgment helps you step back and see them for what they are; stories you’re telling yourself usually based on assumptions with no real evidence they’re true. Observe your thoughts with curiosity and challenge them. Ask whether they are helpful, examining the evidence behind them; Is this thought helpful? What is the evidence to support it? Would I speak to someone I love this way? Developing awareness of your thinking patterns helps you distinguish useful thoughts from unhelpful ones. Over time, this rewires your brain to recognise more balanced, realistic perspectives, allowing you to respond rather than react. This is the key to building a healthier more confident mindset.
Allow Yourself to Evolve
You are not bound to past versions of yourself or the expectations of others. Growth often asks us to let go of old habits, behaviours, stories and beliefs that no longer serve the person we want to be. Give yourself permission to evolve, to change direction, to re-evaluate what matters most and to create a life that aligns with your current values and desires. Growth isn’t always comfortable, but it’s a powerful act of courage and self-love. It’s a reminder that you’re allowed to outgrow people, patterns and places that once felt right. You are a work in progress and within this journey lies your power. This is something to be deeply proud of.
Your wellbeing is not a destination; it’s a lifelong journey made up of awareness, compassion and courage. Each time you choose to prioritise yourself, you lay the foundation for a stronger mental wellbeing and lasting emotional resilience. As women we often carry the weight of many roles and responsibilities, caring deeply for those around us,
but your needs matter too.
Your worth isn’t something to be earned, it already exists simply because you do. You deserve the same care, rest and understanding that you so freely give to others. So, celebrate yourself! Not just for what you achieve, but for who you are becoming. Be gentle with yourself in the process, trust your journey and know that even on the difficult days, you are growing, evolving and doing brilliantly. Every act of self-kindness is a step towards greater balance, peace and the wholehearted life you deserve.
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