As a woman, it is often very natural to move your own needs to the bottom of the list when you are trying to juggle the demands of pursuing your career while making sure you don’t neglect your family’s needs. It can become extremely daunting as each day you’re faced with the mental challenges of solving various problems, whether at work or at home, as well as the emotional challenge of maintaining relationships and your own self-care. Recent surveys have confirmed that women often do not put their own health goals or health needs first and at the end of the day it can have a detrimental effect on various aspects of your life.
We spoke to a couple of women who we admire and asked them how they keep sane, and we encourage you to start doing just one thing that puts yourself first and makes your feel happier.
Christine Ramon
Non-executive director, Vodafone Plc, Clicks Group Limited
After working in corporates for almost 30 years, it is important to have a good support structure both at home and at work, as well as prioritizing to achieve the balance in home and work life. It starts with developing healthy physical habits by eating well and exercising. Exercise reduces stress and gives me a good feeling about being in control. My family is supportive and together we focus on eating a healthy balanced diet.
Taking time out to reflect and focus in a quiet space helps me deal with stress and anxiety. When I do feel stressed, I take deep, slow breaths and try to relax. Knowing when to switch off, being thankful and maintaining good relationships with my family and friends help me to stay positive. I also enjoy hobbies such as reading and jewelry making. Planning our exotic family holidays gives us all something to look forward to and generates positive energy.
Finally, getting enough sleep keeps me in a good mood. I have herbal tea before bedtime and switch off all electronic devices to ensure quality sleep. Mental, emotional and physical wellbeing is interconnected and requires constant focus to ensure that I keep healthy.
Shirley Machaba
CEO of PwC Southern Africa at PwC Africa
Being the first woman CEO of PwC Southern Africa has really tested my ingenuity, fortitude and resilience over the years. By prioritising my mental, physical and emotional wellbeing, I’ve been able to maintain an optimistic mindset that empowers me to make a positive impact in my work and on the people I meet.
What’s key for me is surrounding myself with a strong support structure that will uplift me both mentally and emotionally. This structure consists of individuals who are both formal and informal mentors, friends, colleagues and family. Over the years, I’ve realised that I also need to be kind to myself − it’s okay to make mistakes, that’s how we learn and grow. I’m also an avid runner, and during my runs I’m able to focus on key goals that I want to achieve.
In a world where expectations are high and the need to always be exceptional is great, it’s easy to forget ourselves. We are many things to many people, but we can only be our best selves if we take care of our mental, physical and emotional wellbeing.
Refilwe Matenche
Founder and President of African Women’s Movement ( AWM)
My strong conviction lies in maintaining a balance between the physical, emotional, and mental aspects of health as they are deeply interconnected. My physical fitness regime includes either a 6-km walk or an 8-km jog four times a week, based on my mood and preference. I also participate in a half marathon monthly to continuously enhance my abilities and performance. Physical activity acts as an energy booster and mood enhancer for me.
In terms of emotional health, I regularly turn to the Headspace app for meditation and utilise affirmation and gratitude videos on YouTube. These resources ground me, help me stay in the present, and foster emotional stability.
As for mental wellness, I’m drawn towards activities that resonate with my nature and ignite passion, such as my role as the President of the African Women’s Movement (AWM).
Additionally, I engage in intellectually stimulating pursuits like reading, writing, and participating in thoughtful discussions.
In summary, I have come to learn that kindness and grace towards oneself are indispensable elements in the pursuit of holistic health.
Alinah Motaung-Tshabalala
Partner, Entertainment and Media Industry Leader at PwC Africa
For me, being healthy is about focusing on your mental and physical well-being holistically. Being in good health has a direct positive effect not only on my mind, but on almost every aspect of my life. I exercise at least three times a week and eat clean daily which helps me stay both physically and mentally fit. When I exercise, I look and feel great from within which raises my confidence, boosts my self-esteem, lowers possible levels of stress and anxiety, and helps me to lead a much more fulfilling life.
Through physical activity, I can completely disconnect from work, given the demanding nature of my job. This gives me the ability to go about my day with increased mental clarity and performance. If you are not already active, I would encourage you to start slowly and gradually build up to more challenging activities, because when your mind has a chance to recharge, you gain greater clarity on aspects of your life that may be challenging and strive towards becoming a better person for you and those around you.
Sizakele Sindane
Director for Financial Advisory in Forensics Business at Deloitte Africa
I have 21 years of experience in the forensics field, and it was always fascinating to see the surprised look on people’s faces when I walked into the room, as the field was known to be predominantly male-dominated. I always strive to excel, regardless of the circumstances. The journey has been challenging, yet fulfilling and intuitive. I chose this career to make a difference, especially seeing so many injustices in our society.
Having embarked on a self-mastering journey, I have discovered what I like and don’t, and am not apologetic about it. I lean on the support from my family, friends and networks. The ‘Serenity Prayer’ is my daily mantra and has made me value time with myself and the universe.
To make it in this life, I encourage you take a step back and repurpose yourself from time to time: pause and reflect, believe in yourself and resuscitate.
Charnelle Hercules-Nguyen
Chatz with Charnie), Senior Consultant, CrossCountry Consulting LLC (USA
Being a chartered accountant comes with hefty responsibilities, in your professional and private life. Each day you’re faced with the mental challenge of solving problems as well as the emotional challenge of maintaining relationships and your own self-care. When your weeks and months are filled with intense professional commitments you may find yourself thinking ‘who am I outside of being a CA(SA)?’. I once had these thoughts too. Stepping away from myself and looking toward the person I want to be, changed my perspective.
I no longer find my identity in what I do for a living. I’m working towards strengthening my body and mind by dedicating time to working out. I ease my tension and anxiety by baking up a storm in the kitchen and I make time for relationships by sharing these tasty treats with new friends. What do you find fulfilment in? The time to start is now!
Adel du Plessis
Freelancer and Independent Reviewer/Assessor and Cloud Accountant
I have had seasons over the last 47 years of my life where I have neglected a dimension/s of my health and I experienced the impact that it had on my productivity and my work output. I therefore remind myself often that my physical health and my spiritual health are important for my brain organ health – the reality is if I do not look after my brain, it affects my emotional health, family and relationships, as well as mental health and resilience.
I have an excellent medical doctor whose focus is my holistic health and not just medicinal health. Spiritually, I believe in the importance of being part of a church whose values challenges me to be a better person and to volunteer at the church to show gratitude to God for my blessings.
For emotional health, I have a small circle of special people who I value and share my life with. I am not a follower of social media applications except for LinkedIn and WhatsApp Business.
Ronel Jooste
Award-winning entrepreneur, author and speaker
My corporate career taught me the importance of holistic well-being, or rather the impact of a lack thereof. I left my corporate career, started a wellness company and today I can thrive helping others achieve physical, emotional, and financially wellbeing.
My personal secret to well-being is running. It keeps me healthy, fit and in shape. It is an excellent stress reliever. too. My morning runs are utilised to visualise, plan my day, pray and name three things that I am grateful for on the day. I feel super energised, motivated, and ready for the day after my run.
Alethia Chetty
Financial Services Partner, BDO
As women, we are, first and foremost, multi-dimensional beings. We play many roles in society, whose expectations of us have been increasing over the years. It is so important for us to take care of ourselves physically, emotionally and mentally.
Reaching out for help is not a sign of weakness. In fact, it is a sign of strength, because it shows that one has a good self-awareness. Getting professional help for things like past trauma, relational issues, and even consulting a dietician are all ways to support your well-being and help to regulate your emotional and physical state.
Taking time for yourself to cultivate a spiritual practice whether through journaling, meditation, or other forms of connecting with yourself is important, as well as maintaining a routine when it comes to exercise.
Finally, protecting your private life by staying away from social media definitely helps to protect your mental well-being.
Nina le Riche
Chief Growth Officer at Deloitte Africa
I was born into a family that greatly values physical health – not only exercise, but also eating, sleeping well and providing your body good recovery periods by taking time out. As a mother of four young boys, I am fortunate that good physical health to a large extent comes simply through living a busy family life. Most of my days begin with a run or a walk on the lower contours of Table Mountain which provides good exercise but, more importantly, time to have an internal check in and think through the day ahead. Often my day ends with a hearty family meal which provides not only the nutrition we need, but the mental and emotional stimulation of sharing good food with the people I love.
Taruna Naidoo
Partner, Africa Chief Ethics Officer at PwC Africa
I have worked in the corporate sector my entire working life, and like with any career, I have experienced challenges, setbacks, triumphs and big wins. Throughout these various phases, I have learnt more about the importance of prioritising my mental health. To me, taking care of your mental health means ensuring that you are emotionally, psychologically and socially healthy. In other words, it’s about finding a balance that best serves you and your goals.
By focusing on my health holistically, I have strived to bring my best self to work, give off my best to my family, and to be the best version I can be, daily. Fostering a positive mindset and practising gratitude have helped me on my journey. Your mental health can keenly influence how you handle stressful situations, relate to others, think, feel and make decisions, and as women, we often wear numerous hats. That is why I would like to encourage women to never lose sight of their strengths, and to intentionally prioritise themselves a little more each day.
Agnes Dire
SNG Grant Thornton’s Chairperson and Acting Leader Assurance Division
With my busy lifestyle, I’ve found planning for the week ahead works best for me. I believe that managing what you eat coupled with an adequate amount of exercise can get the job done really well. Exercising with a busy schedule requires flexibility and willingness to adjust, but don’t dwell on missed targets and always keep going.
My faith plays a huge factor in my ability to keep my emotional health in check. Whether dealing with work or personal issues, I’ve always found comfort in knowing that the Lord would give me courage and strengthen my heart. Take a moment and read (Romans 8 verse 28.)
My advice to women is to take care of yourself. As clichéd as it sounds, you cannot pour from an empty cup. So, make time to fill up your cup first. Book that spa day.
Palesa Ngomeza
Audit Director, BDO
In order for us, as women, to thrive both personally and professionally, there must be a key focus in building and sustaining our emotional well-being. Maintaining a good support structure is essential, comprising family, friends, or loved ones who offer a listening ear and valuable advice. Spending time with good, reliable company also helps anchor our emotions during overwhelming periods.
Additionally, making time for personal interests and activities is vital to counter stress and anxiety. Simple acts like listening to your favourite music while driving or indulging in a relaxing bath can improve your mood instantly. Physical health ties in with mental and emotional health, especially with a demanding career.
Ensuring regular meals with healthy options to fuel the mind, and prioritizing sufficient sleep and rest are essential practices for overall well-being.
Nicole Nowak
Partner at PKF Octagon
As a partner at PKF Octagon, I have mastered the art of maintaining her emotional, physical, and mental well-being. To stay physically fit, I dedicate myself to a healthy lifestyle, ensuring I eat well and hit the gym three times a week. Investing in a personal trainer has been a game-changer for me.
When it comes to mental health, I believe that with age comes wisdom and a calmer perspective. I practise mindfulness and gratitude, allowing me to navigate life’s challenges with ease. I prioritise self-care by indulging massages and activities that ignite my creativity, like painting.
Emotionally, I draw strength from the positive energy of my loved ones. Spending quality time with family and friends is crucial to my overall well-being.
Crystal Pretorius
Partner, Technical and Compliance at PKF Octagon
I firmly believe that investing time in myself not only benefits myself but also enhances my relationships with others. By dedicating four hours each week to gym, I become a better professional, partner to my husband, and mother to my children.
My husband plays a crucial role as my best friend and pillar of strength. We create a healthy, happy relationship that sets a positive example for our children, where quality time contributes to my emotional fulfilment.
I also emphasise the value of self-improvement. I invests in personal development, working with a life coach to build myself up, identify my strengths, and address her weaknesses. Being the best version of myself and not worrying about others’ opinions allows me to find happiness.
Surrounding myself with positive people is also instrumental as I grow older. I appreciate the importance of a small but supportive circle.
Primrose Mazhindu
Associate at PKF Octagon
I am a dedicated professional and new mom. When it comes to physical health, I enjoy invigorating runs in my neighbourhood alongside her two Japanese Akitas.
My bond with my pets extends beyond daily jogs, as love loves taking them on adventurous hikes and to the dog park over weekends.
In terms of emotional and mental well-being, I understand the importance of open communication. As a new mom juggling the demands of work and caring for a newborn, I acknowledge the challenges that arise. However, I rely on my support structure, sharing my feelings with the people around me. By seeking emotional support, I find solace and strength in navigating the complexities of parenthood.
