Learn how prioritizing self-care, managing stress, and seeking mental health support can help women protect their health and well-being.

With juggling many competing responsibilities, many women neglect their health. It's vital to prioritize self-care to fully enjoy life.

Many women overlook the importance of managing stress, which can lead to serious health complications.

Alarmingly few women actively pursue mental health resources when needed.

Women are living longer than ever, but to make the most of those years, it’s important that they prioritize taking care of themselves. A recent survey by Transamerica Institute revealed that many working women are struggling to maintain healthy habits consistently. Between work, parenting, and caregiving, it’s easy to let self-care slip through the cracks. 

So whether you’re a woman juggling multiple responsibilities, know someone who could benefit from prioritizing their health, or simply want to strengthen your own quality of life, these power moves can help you get started.  

Women Can Do More to Protect Their Health 

Our survey explored the health habits of working women, asking about 12 different activities they engage in regularly. The findings were quite revealing. Shockingly, the highest response rate for any one activity stood at just 55%.¹ In other words, just a little more than half of the women surveyed reported consistently participating in activities such as eating healthy, exercising regularly, and spending time socializing with family and friends. For all other health-related activities, less than half of the respondents said they practiced them regularly.² While the focus here is specifically on women and their health, it’s important to recognize that this challenge isn’t exclusive to one gender. The reality is that everyone has room for improvement when it comes to self-care.

1. Avoid harmful substances

Only 42% of women workers say that they are consistently avoiding harmful substances such as cigarettes, alcohol, and illicit drugs.¹ These habits can have long-term health effects—but the good news is that you can take back control.

Try this: 

• Educate yourself about the risks of substance use. 
• Surround yourself with supportive, health-conscious people.
• Find healthier coping mechanisms for stress.
• Seek professional help if needed—many workplaces offer confidential employee assistance programs for support.

If you want to learn more about avoiding harmful substances or accessing employee assistance programs, check out our guides: Employee Assistance Programs for Mental Health and 5 Tips for Avoiding Harmful Substances.

2. Beat stress before it beats you

Only 42% of women report consistently managing stress. But unmanaged stress can lead to serious health issues, including anxiety, depression, and burnout.^1,2 

Simple ways to lower stress:

• Meditate daily: Even a few minutes can make a difference for your stress levels. 
• Take breaks: Step away from your desk and go for a quick walk if possible. 
• Be kind to yourself: Have compassion for yourself and give yourself credit for all the invisible work you do. 

3. Get help when needed 

Our survey finds that only 28% of working women consistently seek mental health support when they need it.¹

• Start with your doctor. Your primary care doctor can be a great resource for finding mental health support. They can connect you with a mental health professional, prescribe medication if necessary, and offer guidance. 
• Explore telehealth services. Many mental health professionals now offer teletherapy services, which allow you to receive therapy from the comfort of your own home.

Remember, taking care of your mental health is just as important as caring for your physical health. 

4. Consider the long-term impacts of your choices 

Only 22% of women consider the long-term impacts of lifestyle decisions on overall health.¹ But small, everyday choices about nutrition, exercise, substance use, and stress management add up over time to shape your overall quality of life and health. 

So before you make a decision next time, ask yourself: Will this behavior support my well-being today and in the years ahead?

Want to learn more? 

Our website has a mental health guide which you can find at transamericainstitute.org/resources/health-care-guides/mental-health. 

The Office on Women's Health (www.womenshealth.gov) is a government organization that provides information and helpful resources on a variety of women's health issues.

National Alliance on Mental Illness (NAMI) is a national organization that provides education, advocacy, and support. They offer resources specifically for women's mental health, including support groups and information on mental health conditions.

1. Transamerica Institute. (2025, November) 25 Facts About Women’s Retirement Outlook: Select Findings from the 25th Annual Transamerica Retirement Survey of Workers. https://www.transamericainstitute.org/research/publications/details/25-facts-about-womens-retirement-outlook-2025
2. Pedersen, Traci. “What Are Common Symptoms of Stress in Women?” Healthline, medically reviewed by Francis Kuehnle, MSN, RN-BC, 27 Sept. 2023. www.healthline.com/health/stress/symptoms-of-stress-in-women