January 2025 Newsletter

Navigating Caregiving and Self-Care in the New Year

The start of a new year often brings a focus on fresh goals, priorities, and aspirations. But for many women, especially those in the “sandwich generation,” balancing caregiving responsibilities for children, aging parents, and a thriving career can feel overwhelming. This delicate balancing act is deeply personal for me, as I navigate being the primary caregiver for my mother, who is on her journey with Alzheimer’s, while living in a different country.

Caring for others—whether children, parents, or loved ones—can be incredibly fulfilling but also emotionally, physically, and mentally taxing. I know I’m not alone in feeling stretched, as many of my clients express similar challenges. There’s often guilt when something inevitably has to give, whether at work or at home. It’s a tough road, and one I am learning to walk in real-time.

Sitting here in a neurologist’s office, waiting as my mother undergoes her cognitive test, I find myself reflecting on the woman who shaped so much of who I am today. My mother is fierce—a trailblazer in every sense. She was one of the first women contractors in my home town, designing and building stunning homes, running a restaurant, owning a fitness center, and developing and managing apartment complexes. Her strength and work ethic have inspired my brother and me to reach for more in life.

Watching her journey now, as she faces fear and loneliness, breaks my heart. Yet, it reminds me that to be there for her, I must also take care of myself.

The Importance of Self-Care

As caregivers, it’s easy to put everyone else’s needs before our own. But I’ve realized that self-care isn’t selfish—it’s necessary. To give our best to those we love, we must first ensure we’re functioning at our best. That means committing to routines and habits that sustain us:

? Sleep: Prioritize rest to recharge both body and mind.

? Exercise: Movement is essential, even if it’s just a walk to clear your head.

? Mental Clarity: Take time for meditation, journaling, or moments of stillness.

? Emotional Support: Lean on friends, family, or professionals to help carry the load.

? Healthy Diet: Nourish your body with foods that fuel rather than drain you.

I’ve had to look closely at what I say “yes” to and ensure my time aligns with my values and priorities. This intentionality has become my lifeline, helping me navigate the complexities of caregiving, work, and life.

Looking Ahead to 2025

As I step into 2025, I’m asking myself: How will I take care of me so I can take care of those I love?

I invite you to reflect on this question as well. Whether you’re navigating caregiving, career growth, or simply managing the demands of daily life, what practices will help you maintain your well-being?

For me, it’s about staying present, cherishing the moments of joy and connection, and honouring the legacy of strength my mom has passed down to me. While the journey may be tough, it’s also an opportunity to grow in resilience, empathy, and love.

Whatever challenges or joys this year brings, remember that taking care of yourself isn’t a luxury—it’s a necessity. Let’s make 2025 the year we prioritize our health, happiness, and capacity to thrive.

With gratitude and love,

Vicki

How Leaders Can Effectively Manage and Harness Their Own Stress

Lesley Cooper

In today’s world of ‘do more with less’, feeling overwhelmed is almost a given, especially for leaders who are responsible for not only their performance but also the well-being and productivity of their teams. Over time, sustained pressure experienced in the workplace can turn into stress and prolonged periods of this can have a detrimental impact on mental health and well-being. Becoming a direct enemy of performance and, gradually, leading to burnout.

Leaders must own their decisions about how they manage and replenish limited energy resources, as this impacts their ability to lead. The instinctive response is often to just go faster or spread yourself thinner, but this is not a sustainable response. While many sources of external pressures are beyond leaders’ control, how they choose to respond is not. With the right tools and approach, pressure doesn't have to manifest as harmful stress.

Here are three strategies to prevent pressure from escalating; practising self-care to build resilience, cultivating psychological safety and openness, and engaging in reflection to foster growth. By adopting these approaches, leaders can protect their own well-being while sustaining their ability to lead with clarity and confidence under pressure.

Prioritising self-care

To effectively cope with stress levels, leaders should first prioritise self-care. It means recognising the importance of 'putting on your own oxygen mask' before attempting to lead others, which means actively prioritising the basics of regular and intentional recovery, exercise and movement, good nutrition and hydration, and adequate sleep.

Scheduling time for self-care and staying mindful of their bodies' basic physical needs, puts leaders on the front foot to meet their multiple demands, stay in control of emotions when they run high, and remain fully present and engaged. It’s equally important to maintain focus on the bigger picture, ensuring energy investments are targeted in the right place. By intentionally recovering energy every 90-120 minutes and working with the body’s ultradian rhythms, leaders can enhance their long-term performance and resilience.

Building psychological safety

To manage workload and responsibilities effectively, leaders should also focus on building psychological safety and encouraging openness within the organisation. By creating a safe culture where open conversations about addressing team challenges are commonplace, leaders empower their teams to contribute insights and ideas.

Often, the personal weight of responsibility and decision-making can take a significant toll on leaders. Therefore, introducing this not only upskills the team, increases engagement and

belonging, but it also fosters a working environment where leaders can tap into the skills and insights of others to solve problems. Rather than feeling the pressure to have all the answers themselves.

Reflecting on every opportunity

In addition to building psychological safety and openness, leaders should dedicate time to reflection. Learning and growing from challenges is essential and provides leaders with clarity and control. Our responses to pressure are often shaped by a blend of our previous experiences from childhood, education, and career to date. Reflecting on these moments can uncover valuable lessons and skills that help us navigate future challenges, ultimately preventing overwhelm.

Ultimately, how we respond to and cope with stress varies for everyone, influenced by a range of factors. What is clear is that when the unhealthy responses become patterns, pressures can accumulate and escalate into serious issues such as prolonged stress, mental health problems, and burnout. By prioritising self-care, psychological safety, openness, and reflection, leaders can reframe their stress mindset for positive professional and personal growth.

About Lesley Cooper

Lesley Cooper is a management consultant with over 25 years of experience in the design and delivery of all elements of employee wellbeing management programmes. In 1997 Lesley founded WorkingWell, an award-winning specialist consultancy that helps companies manage workplace pressure in a way that facilitates growth and development. She is also the co-author of Brave New Leader: How to Transform Workplace Pressure into Sustainable Performance and Growth.

Upcoming Events

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WIL Talk Podcasts

WIL Talk #153: Unlock the Secrets to Resilient Leadership Every Woman in Business Needs to Know

In this episode of the Women in Leadership Talk podcast, host Vicki Bradley sits down with Josefine Campbell, executive coach and author, to explore the art of leading with resilience and mental agility in a complex world. Josefine shares insights on navigating uncertainty, managing personal energy, and leveraging the strengths of introverts in leadership. Her practical strategies empower leaders to adapt, self-regulate, and build confidence while staying true to their core values.

WIL Talk #154: From Ice Skating to Modernizing a Legacy: Lesle Lane’s Entrepreneurial Journey

In this episode of the Women in Leadership Talk podcast, Vicki Bradley sits down with Lesle Lane, a third-generation photographer and founder of Studio 13. Lesle shares her inspiring journey from competitive ice skating to transforming her family’s photography business.

WIL Talk #155: From Page to Power: Christina Kaye’s Secrets to Writing, Branding, and Female Empowerment

In the latest Women in Leadership Talk podcast, host Vicki Bradley chats with the incredible Christina Kaye—award-winning author, publishing expert, and champion for aspiring female authors. Christina opens up about her journey from writer to entrepreneur, offering valuable tips on how to balance creativity with the business side of publishing. She also shares industry trends like the rise of dark romantic fantasy and the growing importance of personal branding for authors.

WIL Talk #156: Melissa Kelly’s Blueprint for Building Confidence and Leading a Beauty Empire

In the latest Women in Leadership Talk podcast, host Vicki Bradley sits down with the inspiring Melissa Kelly—beauty entrepreneur, founder of Bellow Haven Hair Extensions, and champion for women in the salon industry. Melissa opens up about her journey from struggling with fine hair to building a thriving business with two salons and a growing extension brand. She shares her valuable insights on overcoming challenges, embracing failure, and the importance of confidence and personal branding in business.

You can listen to these episodeson Apple, Google, Spotify, Amazon Music, our YouTube Channel and our website. Please subscribe if you haven’t already and do share episodes you think someone in your network would benefit from this is how we grow, learn, and stretch our thinking.?