Insights from Cynthia Vejar

As we celebrate Women’s History Month, it is essential to recognize the persistent challenges women face in the workplace and their profound impact on mental health. While progress has been made in the fight for gender equality, many women still encounter systemic barriers that contribute to stress, burnout, and emotional distress. The intersection of workplace inequality and mental well-being is a crucial issue that demands both awareness and action.

One of the most pressing challenges is the struggle for work-life balance. Despite the increased presence of women in the workforce, many continue to bear the brunt of household responsibilities, a reality often referred to as “The Second Shift.” Juggling professional and personal obligations can lead to exhaustion, chronic stress, and the feeling of never quite doing enough—whether at work or at home. This imbalance is not just a logistical challenge; it carries emotional weight, often causing guilt, self-doubt, and a sense of inadequacy.

According to Cynthia Vejar, a psychology professor at Lebanon Valley College, “Many women feel the pressure of having to be ‘everything to everyone’—a dedicated employee, a present parent, a supportive partner—all at once. This constant balancing act can take a toll on mental health, leading to burnout and self-criticism when unrealistic expectations aren’t met.”

Pay disparities further exacerbate these issues. Women, particularly those in female-dominated professions, frequently earn less than their male counterparts. Beyond the financial strain, the wage gap can lead to feelings of being undervalued and overlooked. When hard work and expertise do not translate into fair compensation, it can diminish motivation, self-esteem, and overall job satisfaction. Over time, this lack of recognition can fuel frustration and resentment, further affecting mental well-being.

Vejar emphasizes the emotional weight of wage inequality, stating, “It’s not just about the paycheck; it’s about the message it sends. When women consistently see that their contributions are undervalued compared to their male colleagues, it can lead to feelings of frustration and even imposter syndrome—wondering if they truly deserve more when the system tells them otherwise.”

Age discrimination presents another layer of difficulty. As women advance in their careers, they may face a double burden of gender and age bias. Older women often struggle with limited career opportunities, unfair perceptions of being less capable or adaptable, and an increased risk of being pushed out of the workforce. On the other end of the spectrum, younger women can also experience discrimination, being dismissed as inexperienced or incapable despite their qualifications. These biases create an environment where women must continuously prove their worth, which can be mentally exhausting and contribute to anxiety, depression, and professional stagnation.

The impact of these challenges on mental health is undeniable. Constantly navigating gender biases and workplace inequities can lead to stress, burnout, and feelings of invisibility. Women in leadership positions, in particular, face a “double bind,” where they must balance societal expectations of being nurturing with the assertiveness required for leadership. If they lean into traditional leadership traits, they may be perceived as too aggressive; if they adopt a more empathetic approach, they risk being seen as weak. This conflicting dynamic can lead to self-doubt, imposter syndrome, and an ongoing battle with confidence.

“Women in leadership often walk a tightrope,” Vejar explains. “If they’re assertive, they’re seen as ‘too much.’ If they’re collaborative, they’re perceived as ‘not strong enough.’ This push and pull can create emotional exhaustion and make women second-guess their leadership style, even when they’re highly competent.”

So, how can women navigate these workplace struggles while protecting their mental health? Building a strong support network can make a significant difference. Having colleagues and mentors who understand these challenges provides validation, encouragement, and a safe space to express frustrations. Rather than dismissing concerns, a supportive community can offer solutions, empowerment, and solidarity.

Advocacy is another crucial tool. Speaking up for fair pay, equal opportunities, and gender-inclusive policies can drive systemic change. On an individual level, negotiating salaries, asserting oneself in meetings, and demanding recognition for accomplishments can help break cycles of inequality. On a broader scale, collective advocacy can push companies to adopt equitable practices that foster a healthier, more inclusive work environment.

Practicing self-compassion is also essential. Women often place immense pressure on themselves to excel in every role they take on, whether as professionals, caregivers, or leaders. Taking a step back to acknowledge accomplishments, set boundaries, and prioritize mental well-being can help counteract the internalized pressure to do it all. Therapy can be a valuable resource in this process, offering guidance, coping strategies, and a space to navigate feelings of frustration, burnout, and imposter syndrome.

Vejar stresses the importance of self-compassion, saying, “Women need to remind themselves that success isn’t about perfection. It’s about progress. Giving yourself grace—especially in a world that often demands too much—is a radical act of self-care and resilience.”

Beyond gender, it is also critical to recognize the role of intersectionality. Women who experience additional layers of discrimination—whether due to race, age, ability, sexual orientation, or socioeconomic background—often face compounded challenges in the workplace. Addressing gender inequality must go hand in hand with tackling broader systemic biases that impact women with marginalized identities.

As we honor Women’s History Month, the conversation about gender equality must extend beyond celebration to meaningful action. Achieving true equality requires ongoing effort from individuals, workplaces, and society as a whole. By addressing these barriers and prioritizing mental well-being, we can create a future where women are not only present in the workforce but truly empowered within it.