The COVID-19 pandemic reshaped the way we live and work. For many working women, the sudden shift from full-time remote work to today’s hybrid work model has created new pressures. Balancing professional duties with household responsibilities has always been demanding, but the post-pandemic landscape has added another layer of stress. With families at home more often, women find themselves juggling careers, caregiving, and homemaking—leaving little room for personal space or well-being.
Neglected Health and Well-being During the Pandemic
During the height of the pandemic, access to healthcare services was limited. According to Dr. Vikram Vora, Medical Director, India Subcontinent at International SOS, women were left to “find their way.” Chronic conditions were often neglected, nutrition was compromised, and sedentary lifestyles became the norm. Research shows that women’s daily physical activity levels dropped by more than 20% due to prolonged sitting and lack of movement.
Mental health challenges also intensified. Anxiety, depression, and disturbed sleep became common, while new studies revealed that women are up to four times more likely than men to experience long COVID symptoms such as brain fog and poor concentration.
Mental Health Risks for Women Post-COVID
The return to hybrid workplaces has been a mixed blessing. While in-person work offers relief from isolation and loneliness, it also forces women to juggle their professional and domestic roles more intensely. This dual responsibility often leads to stress, fatigue, and burnout.
Experts recommend that women focus on early recognition of stress signals and adopt simple coping strategies. Breathing exercises, yoga, and mindful practices like pranayama or tai chi have proven effective in reducing anxiety and improving mood. Just a few minutes of deep, rhythmic breathing each day can enhance sleep quality and restore balance.
Coping With the Hybrid Work Transition
The hybrid work model offers flexibility but also blurs the boundaries between home and office. For many women, this has created constant pressure to stay available in both roles. Setting clear boundaries, creating a designated workspace, and prioritizing self-care routines are crucial steps for maintaining balance.
Adequate sleep, reduced screen time at night, and intentional breaks during the day can significantly improve productivity and overall mental health. Experts also suggest embracing small joys—taking time to appreciate daily moments, whether it’s a walk, a hobby, or family time—which can renew energy and motivation.
When Self-Help Isn’t Enough
While mindfulness and lifestyle changes help, there are times when self-care is not enough. Mental health conditions like severe anxiety or depression need professional attention. Speaking with a trusted friend, spouse, or colleague can be a first step, but seeking timely guidance from mental health professionals ensures accurate diagnosis and treatment. Therapy, medication, and supportive counseling can make recovery faster and more effective.
Building a Healthier Future for Working Women
The next few years may bring even greater pressures with health risks, climate change, and global uncertainty affecting our lives. Women cannot always control these external events, but they can control how they respond. Prioritizing physical and mental well-being will be key.
For working women, the post-COVID era is not just about managing hybrid work. It’s about redefining balance, embracing mindful practices, and seeking support when needed. A healthy mind in a healthy body remains the strongest foundation for resilience, both at home and at work.
