Busy Lives, Busy Minds: The Mental and Physical Health Impact on Women Today

These are common symptoms of living a life of urgency, and signs that it may be time to slow down or take a break:

• Feeling perpetually exhausted
• Imbalanced hormones
• Adrenal fatigue from the over production of stress hormones
• Challenges with menstrual cycle
• Craving sugar
• Feeing like there is never enough time
• Feeling guilty if you take a break
• Struggling to sleep
• Feeling like you need to speed everywhere you go

When women are constantly rushing, they tend to rely on quick, processed foods that spike blood sugar and then cause energy crashes. A diet rich in complex carbohydrates, fibre, and proteins provides sustained energy throughout the day, preventing these highs and lows.

Clients often tell me that they are too busy to make their own food. Often it is time rather than education that drives us to choose processed food rather than cooking from scratch.

Aim to cook from scratch with whole, fresh foods whenever possible. My biggest mindset shift was removing the thought that home cooked meals needed to be fancy or take a long time to prep and cook. Simple, fast and easy meals are now my go-to that allow me to cook healthy meals at home.

Chronic stress depletes essential nutrients such as B vitamins, magnesium, and vitamin C, which are vital for managing the body’s stress response. Adequate nutrition helps to replenish these nutrients, supporting a balanced stress response and reducing anxiety levels.

Nutrients like omega-3 fatty acids, found in fish and flaxseeds, as well as antioxidants, support brain health, reducing brain fog and enhancing focus. This is particularly important when managing a hectic schedule, allowing for better cognitive function and decision-making.

By focusing on nutrient-dense foods that support stress management, energy levels, and hormonal health, women can better cope with the demands of daily life.

As the world evolves and we are able to do more without leaving our house and car, our movement naturally decreases. We can order our food online and have it delivered to our home, we can drive thru to get our take-away coffee without leaving the car and can take lifts or moving walkways to ease our efforts in buildings and airports.

Exercise is important for our physical and mental health. There are numerous health concerns that are associated with a sedentary lifestyle.

As much as sources vary, many describe a sedentary lifestyle as spending 6 or more hours in a day sitting or lying down and taking part in little or no physical activity. I know that if I don’t make a conscious effort to take a break to move during the work day, I can finish the time at my desk with less than 2,000 steps.

The World Health Organisation suggests 150 minutes of moderate activity each week. There is extensive research to show the benefits of regular movement rather than an exercise session once during the day. It is moving our body throughout the day that is the key.

I like to encourage my clients to ‘exercise snack’ throughout the day. Making use of the precious pockets of time; the 5 or 10 minutes that you may have, has many benefits for your mind and body.

Be in the moment. When you are able to be present and focus on the moment, it can bring peace and calm to your day.

Being present is essential for reducing "rushing women's syndrome" because it helps ground us in the current moment, allowing us to focus on what truly matters.

When we are constantly rushing, our minds tend to jump between tasks, leading to stress, overwhelm, and burnout. Practicing presence encourages us to slow down our thoughts, fosters a sense of calm, and increases our awareness of both our mental and physical wellbeing.

By being present, we can prioritise our tasks with clarity, reduce the pressure to do everything at once, and create space for self-care and reflection, ultimately breaking the cycle of constant busyness and stress.

By making sleep a priority, you not only improve your overall health but also give yourself the strength to step out of the "rushing" mindset and embrace a more balanced, intentional way of living.

Lack of sleep impairs brain function, making it harder to manage emotions, concentrate, and make decisions — all of which can exacerbate feelings of overwhelm. Prioritising sleep helps improve mental clarity and emotional resilience, making it easier to manage the demands of daily life.

Chronic sleep deprivation throws your hormones out of balance, leading to weight gain, mood swings, and even increased risk of heart disease. For women, quality sleep is essential for regulating hormones that control appetite, stress response, and energy levels. By giving your body proper rest, you set the foundation for better physical and emotional wellbeing.

This blog shares quick tips for quality sleep.

Focusing on what you can control is a powerful way to reduce the perpetual ‘rush’ that women find themselves in because it shifts attention away from the overwhelm of endless to-do lists and external pressures.

When we try to manage everything, including things beyond our control, it creates unnecessary stress and leads to feeling constantly behind.

By concentrating on what’s within our control—like our own reactions, daily priorities, and self-care—we simplify our focus and regain a sense of empowerment. This reduces the urge to rush, as we stop trying to juggle too many things at once and instead manage what is realistically within our capacity.

One of the most important lessons for me was learning and accepting that I have no control over how someone reacts to a situation or their emotions. Focusing only on acting and behaving in a way that felt right for me is the only thing that I have control over. 

Letting go of what we can’t control lightens the mental load, creating space for balance and wellbeing.