Empowering women in technology: investing in Physical and Mental Wellbeing


By Juliana Ametoreogo,

International Women’s Day (IWD) has indeed served as a platform to recognize and celebrate the achievements of women while highlighting the ongoing challenges they face. Over the years, there has been progress in various aspects, such as women’s representation in leadership roles, advancements in gender equality legislation, and increased awareness of women’s issues.

As we celebrate International Women’s Day this year with the theme “Investing in women, accelerating progress,” it’s imperative to delve into how women can invest in themselves to enhance their well-being and lives. Women have been making significant strides in the tech industry, yet a need to empower them further through self-investment remains. Women play pivotal roles in society, often juggling multiple responsibilities. Amidst these demands, prioritizing physical and mental well-being is crucial for holistic health and empowerment.

Investing in oneself is not just a luxury but a necessity. It’s about prioritizing personal growth, resilience, and self-fulfillment. For women in technology, self-investment takes on a unique significance, as it not only contributes to individual well-being but also fosters innovation, diversity, and inclusivity within the tech sector.

In the fast-paced world of technology, it’s easy for women to neglect their health and well-being in pursuit of professional success. However, maintaining a healthy work-life balance is essential for long-term happiness and productivity. Cultivating a supportive work environment that values employee well-being and promotes work-life balance is crucial for retaining and empowering women in technology. Companies can implement policies and initiatives such as flexible work hours, remote work options, and wellness programs to support women’s holistic development and create a culture of inclusivity and respect.

Below are some tips women can weave into their daily routines, investing in their physical and mental health to nurture a happier and healthier life.

Physical Well-being

Caring for one’s body is foundational to overall wellness. Regular exercise, balanced nutrition, and sufficient rest are cornerstones of physical health. Women can invest in their physical well-being by incorporating simple habits into their daily routines. Whether it’s taking a brisk walk around your neighborhood, joining virtual and online fitness classes at home, or signing up for gym workouts such as aerobics, squats, rows, or lunges, small actions can yield significant benefits. Prioritizing self-care not only enhances physical health but also boosts confidence and vitality. The most important thing is to get the body active to facilitate good blood circulation and accumulation of body muscle mass for strength and vitality.

Aiming for a balanced diet rich in fruits, vegetables, lean proteins, and whole grains is also another way of investing in your physical well-being. Also remember to constantly stay hydrated and schedule regular check-ups and screenings with healthcare professionals, while avoiding harmful habits such as smoking and excessive alcohol consumption. Be sure to have at least 7 hours of deep sleep each night to stay happy, healthy, and sharp.

Be intentional about budgeting for the hours of sleep your body needs and be sure not to trade off your sleep hours with work or social activities. Additionally, engaging in activities that bring joy and promote mental well-being, such as spending time outdoors, practicing hobbies, and connecting with loved ones, can also contribute to overall physical health.

Mental Well-being

Mental health is equally vital though often overlooked. Prioritizing mental well-being is essential for women to cultivate healthy relationships at the workplace and home, navigate life’s ups and downs, and enjoy fulfilling day-to-day experiences.

Women face unique stressors and societal pressures, making it imperative to prioritize mental wellness. Practices such as mindfulness and meditation can foster emotional resilience and inner peace.  It is important to identify one’s stressors and actively work on them to keep those stressors at bay. If you feel driving stresses you out, then please consider a public mode of transportation for long journeys so you can rest and read a book while commuting.

Adopt time management techniques such as task prioritization, SMART goals, and time-blocking to help you prioritize your tasks and execute them without stress. Be sure to take time off work regularly to regroup, rest, and rejuvenate. Indulge in activities that release happy hormones and get you excited, it is ok to find some 5-minute comedy video that spikes some adrenaline in you and makes you laugh.

The aim is to be happy. Know that it is perfectly normal and ok to have a bad day, it is okay to make mistakes, small steps are good progress, and it is not a show of weakness to ask for help and delegate tasks when you feel you are drowning. Seeking support from friends, family, or professional counselors can also provide valuable guidance during challenging times. Investing in mental well-being enables women to navigate life’s complexities with clarity and resilience.

When women prioritize their mental well-being, it positively impacts their relationships and day-to-day experiences in several ways:

Better Communication: Improved mental well-being can lead to better communication skills, allowing women to express themselves more effectively and navigate conflicts with greater ease.

Emotional Regulation: Enhanced mental well-being equips women with the tools to manage stress, anxiety, and other emotions, leading to a more stable and fulfilling life.

Improved Boundaries: Women with strong mental well-being are more likely to set and maintain healthy boundaries in their relationships, which fosters mutual respect and understanding.

Enhanced Satisfaction: Taking care of mental health can lead to increased overall life satisfaction, allowing women to approach their day-to-day experiences with a more positive outlook and sense of fulfillment.


International Women’s Day acknowledged and observed globally, on March 8th, serves as a reminder of the importance of women’s empowerment. Investing in physical and mental well-being is not only an act of self-care but also a catalyst for positive change. By prioritizing their health and happiness, women can cultivate resilience, achieve their goals, and inspire others to do the same.

As the head of Women in Tech, IIPGH, and an engineer, this is a call to serve and invite fellow women in the ICT space to be part of the Institute’s WiT, to experience how today’s women perfectly fit in the future of work, taking responsible and leading roles. And as we celebrate IIPGH’s 7th anniversary, we look forward to increasing women-led activities and empowerment.

Let us celebrate the strength and resilience of women worldwide and continue working towards a more inclusive and equitable future for all. By investing in ourselves and supporting each other, we can accelerate progress, drive innovation, and create a more inclusive and equitable future for women in technology and beyond.

For more information on how to join IIPGH and be a part of this dynamic community, please visit our website or contact us directly via www.iipgh.org or  https://membership.iipgh.org/register

The author: is the Director of Women in Tech, IIPGH | RNO Engineer, Telecel Ghana

For comments, contact Juliana at +233200008588 or email [email protected]

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