How Women Leaders Prioritize Mental Health During The Q4 Push

Welcome to Q4, where momentum ramps up, inboxes fill, deadlines tighten, and expectations skyrocket. For many leaders, the final months of the year are a sprint to the finish line. But for women in leadership roles, the race often comes with additional hurdles: emotional labor, high expectations, and the quiet pressure to perform flawlessly while staying composed. Prioritizing mental health during Q4 becomes an act of leadership.

Burnout rates among women leaders remain higher than those of their male counterparts. And when Q4 rolls around, many women juggle year-end targets while holding together teams and bearing the invisible work of care inside and outside the office. For many women leaders, getting through the last quarter without starting the new year feeling depleted requires a mindset shift.

“Year-end can feel like a sprint, but I treat it more like a shift in pace than a push to exhaustion,” said Stephanie Heathman, PHR, SHRM-CP, CAAP, Founder and CEO of the HR Innovator Group. “The pressure is real: revenue targets, client deliverables, and new contracts, but the key is clarity and rhythm. I’ve learned that when the business is in growth mode, the only way to sustain results is to anchor in structure and intention.”

From a business standpoint, Q4 is the most results-driven quarter. It’s when budgets close, performance reviews happen, and leaders are expected to deliver on annual goals while also setting the vision for the year ahead.

Think of the strongest woman leader you admire. Even she probably feels anxious as the year winds down. Violette de Ayala, Founder and CEO at Femcity admits she certainly feels it. The pressure of accomplishing last-minute goals and ending the year knowing you gave it your all can lead to exhaustion, which is exactly why finding the balance is integral.

“Focus on what is in your control and always prioritize self-care,” Violette said. “When we are dehydrated, exhausted, and burned out, we are not serving anyone—not the people at work, home, or in our lives. Much less, ourselves. Imagine the scenario of getting on an airplane knowing that the pilot was tired, exhausted, and burned out. Would you trust their decisions, judgment, and skills? It’s the same in our worlds. We can get more done with calmness, strategy, and focus rather than the hustle and grind that was so popular years ago.”

As the days shorten and demands rise, maintaining mental clarity becomes both a priority and a performance tool.

“I block non-negotiable time for reset, whether that’s an early morning walk before calls, a pause between meetings, or just stepping back to think instead of reacting,” Stephanie said. “I also normalize those same practices for my team.”

When slowing down isn’t an option, moving with more purpose becomes essential. That means integrating self-care and structure into the rhythm of work, rather than treating them as afterthoughts. Violette does this by taking short breaks throughout the workday to stretch, spending time outside, and practicing guided breathing. She also prioritizes hydration, high-protein snacks, and consistent sleep as daily rituals that protect her focus and energy.

These seemingly small, intentional practices add up to powerful shifts in how leaders show up. If we’re not taking care of ourselves, it can directly affect our work performance.

The best women leaders are redefining what it means to deliver under pressure, proving that boundaries are important for success. Stephanie emphasizes that boundaries are built into the way she leads: communicating expectations clearly, using systems to manage capacity, and having honest conversations when people are overwhelmed.

“Redefine what success looks like in Q4. Yes, results matter, but so does the foundation you’re building for the year ahead,” Stephanie said. “Sustainable success is built by leaders who know how to pause, recalibrate, and lead with intention even under pressure. When you lead from a grounded place, performance naturally follows. “Remember that composure is contagious. Your team will follow your pace, not just your direction. Grounding yourself isn’t a luxury, it’s a leadership skill. Take time to zoom out and see what truly matters in this season, because not every task deserves urgency.”