Why self-care isn’t selfish: The science behind women thriving at work

In today’s fast-paced, always-on work culture, self-care is often dismissed as indulgent, optional—or worse, selfish. For women who must frequently juggle multiple roles at work and at home, this perception can be especially damaging. But here’s the truth: self-care is not a luxury—it’s a leadership strategy. And the science is clear—when women take care of their emotional and physical well-being, they don’t just survive demanding roles, they thrive in them. 

The gendered reality of burnout 

Research shows that women are significantly more likely to experience burnout than men, particularly in high-pressure environments where they are expected to excel professionally while also managing most of the unpaid caregiving and emotional labour. A study by McKinsey & Company (2023) found that women leaders are leaving companies at the highest rate in years, citing burnout and lack of flexibility as key reasons. 

The cost of this imbalance is steep—not just for the women themselves, but for their teams, organisations, and industries. Burnout leads to poor decision-making, reduced creativity, and higher turnover. In contrast, well-being drives sustainable performance. 

Self-care as a performance enhancer 

Self-care isn’t just about bubble baths or taking a day off (though those things help!). It includes a range of emotional and physical habits that recharge energy, regulate stress, and promote clarity of thought. Here’s what science tells us: 

• Emotional self-care—like setting boundaries, seeking support, or practicing mindfulness—activates the parasympathetic nervous system, calming stress responses, improving emotional regulation, and helping the body return to a state of calm and balance (Southern California Sunrise Mental Health Center, 2025). 

• Physical self-care—such as adequate sleep, regular movement, and nutrition—directly influences cognitive performance, memory, and resilience (Walker, 2017). 

When women prioritise these practices, they gain sharper focus, greater adaptability, and stronger emotional intelligence—skills that are essential in complex and demanding leadership roles. 

Redefining strength 

Strength doesn’t mean pushing through exhaustion or doing everything on your own. True strength lies in recognising your limits and making choices that protect your energy and values. For many women, this means letting go of perfectionism, asking for help, and learning to say no without guilt. 

By modelling self-care, women leaders also create safer spaces for others to do the same, shifting organisational cultures away from burnout and toward balance. 

Making self-care part of your work ethic 

Here are a few intentional self-care strategies that support performance and sustainability: 

• Micro-breaks during the workday to reset your nervous system 

• Clear boundaries around working hours and personal time 

• Regular reflection on your emotional and physical needs 

• Support systems like peer groups, mentors, or therapy 

• Daily movement—even 10 minutes of walking can boost brain function 

Final thoughts 

Taking care of yourself isn’t a sign of weakness—it’s a foundation for impact. In honour of Women’s Month, let’s collectively challenge the myth that self-care is selfish. When women thrive, workplaces thrive. And when we prioritise our well-being, we give ourselves—and others—permission to show up as our most focused, creative, and resilient selves. 

References 

McKinsey & Company. (2023, October 5). Women in the workplace 2023. https://www.mckinsey.com/featured-insights/diversity-and-inclusion/women-in-the-workplace-2023 

Southern California Sunrise Mental Health Center. (2025, July 10). International self-care day: A complete guide to mental health self-care month. https://socalsunrise.com/international-self-care-day/#:~:text=Neurological%20research%20from%20Harvard%20Medical,treating %20mild%20to%20moderate%20depression 

Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon & Schuster.