Balancing the Pressure: Why Project Management and Mental Health Must Go Hand-in-Hand

Balancing the Pressure: Why Project Management and Mental Health Must Go Hand in Hand

Published On:

May 22, 2025

Balancing the Pressure: Why Project Management and Mental Health Must Go Hand-in-Hand

Balancing the Pressure: Why Project Management and Mental Health Must Go Hand-in-Hand

Project managers are no strangers to pressure. Deadlines, shifting priorities, client demands, team dynamics – we carry a lot. Yet, in the midst of Gantt charts and stakeholder meetings, one crucial element often gets neglected: Our mental health. So, let’s talk about it.

The Hidden Weight of Project Management

While project management is often seen as highly structured and “under control,” the human cost can sometimes be invisible:

  • Chronic Stress: Unpredictable changes, executive pressure, and tight deadlines are constant companions.
  • Decision Fatigue: PMs make countless decisions daily — from major strategic shifts to minor task assignments.
  • Emotional Labor: Navigating stakeholder emotions, team frustrations, and managing conflict adds an often-unseen emotional toll.
  • Responsibility Load: Even with shared accountability, PMs often feel personally responsible for project outcomes.

Unchecked, these pressures can lead to:

  • Anxiety
  • Burnout
  • Sleep disturbances
  • Decreased productivity
  • Even serious health risks over time

Why Mental Health Is a Project Management Skill

Mental health isn’t separate from your professional skills actually it’s deeply connected to your effectiveness.

Strong mental wellness impacts:

  • Decision-making clarity
  • Leadership presence
  • Team morale
  • Problem-solving creativity
  • Client and stakeholder trust

When you protect your own mental health, you lead projects and people more powerfully.

Practical Ways to Protect Your Mental Health as a PM

Build Buffer Zones in Your Schedules

Don’t pack your project plan so tight that it breaks at the first unexpected change. Always allow breathing room. A flexible schedule reduces panic under pressure and gives teams a healthier working rhythm.

Normalize Talking About Stress

Lead by example. Share (appropriately) when things are overwhelming and invite team members to do the same. Psychological safety breeds high-performing teams and it starts with real conversations.

Redefine Success Beyond “Deliverables”

Hitting deadlines is important but how you get there matters too. Celebrate wins like healthy team collaboration, innovative problem-solving, and staying resilient under pressure not just finishing “on time and under budget.”

Know Your Red Flags 🚩

Get familiar with your own warning signs of burnout (irritability, zoning out, chronic fatigue, feeling disconnected). Early awareness allows early action.

Set Boundaries and Keep Them!

Emails at midnight? No Emergency meetings every weekend? No Without firm boundaries, project managers can unintentionally become available 24/7. Model work-life balance by setting clear working hours, and respecting your own time.

Project Manager Self-Care Toolkit

Here are a few habits to protect your wellness while excelling in your role:

Habits and Why It Matters:

  1. Morning mental reset (5-10 mins) Start with clarity instead of chaos.
  2. Block focused time to avoid constant context switching.
  3. Take 10-minute movement breaks it increases energy and reduces stress.
  4. Practice “single-tasking” it lowers cognitive overload.
  5. Plan one joy moment daily to reconnect you with purpose and gratitude.
  6. Reflect weekly (not just project KPIs). Reflect on how you are doing, not just the project.

The Business Case for Mental Wellness

Companies who support mental health initiatives in project teams see tangible benefits:

  • Higher project completion rates
  • Greater team engagement and retention
  • More creative problem-solving
  • Reduced absenteeism
  • Enhanced leadership pipeline longevity

Healthy project managers drive healthy organizations!

As project managers, we are wired to “keep things moving.” But remember: you are not just a manager of projects you are a steward of people, including yourself. Your mind and heart are your greatest tools. Protecting them isn’t selfish; it’s a leadership decision.

In this season, choose to lead from wholeness not just hustle! ~Kee

PML would like to extend a huge thank you to Kee for sharing her knowledge and wisdom with the PML community!  Learn more about her below and reach out to connect!

About the Author

Kee Jones – “Tech Innovator, Educator, and Advocate for Women in AI”

Kee Jones is a visionary leader dedicated to merging technology, education, and wellness to uplift underserved communities. She is the Chief Executive Officer of Black Girl Ai, the Co-Founder of Including Us in Tech, and the Founder/CEO of RESET. Through her initiatives, Kee is on a mission to create opportunities for Black and Brown communities, particularly for women and young girls aspiring to enter the technology sector.

At Black Girl Ai, Kee empowers and inspires young girls to become future leaders in artificial intelligence by equipping them with the knowledge, skills, and opportunities needed to thrive. She is passionate about bridging the gender and racial gap in AI, ensuring that Black girls have access to the latest innovations and tools in tech. Her work fosters creativity, critical thinking, and leadership preparing the next generation for a technology-driven future.

As the Co-Founder of Including Us in Tech, Kee extends her mission to promote diversity, equity, and inclusion in the technology industry. This initiative focuses on breaking systemic barriers that have historically excluded marginalized communities from tech careers. She actively collaborates with industry leaders, educators, and policymakers to advocate for more inclusive hiring practices and tech education programs.

Beyond technology, Kee is the Founder/CEO of RESET, a movement dedicated to helping women heal from trauma while embracing personal and professional transformation. By combining her tech expertise with a deep commitment to mental wellness, she provides women with tools and resources to reclaim their confidence, embrace self-love, and step into their purpose.

Kee’s professional background is as diverse as it is impactful. With 25 years of experience in healthcare, she has worked in various specialties, bringing excellence and innovation to the field. Her work in healthcare has shaped her passion for healthcare technology, where she explores the intersection of AI, data science, and patient care to improve medical outcomes for underserved populations.

Before transitioning fully into the tech industry, Kee spent 10 years in education, where she nurtured young minds and inspired lifelong learners. Her experience in education led her to create Visions Academy, an online tutoring and enrichment program that supports students in STEM, coding, and academic excellence. She remains committed to ethical AI practices in education, ensuring that technology serves as a tool for empowerment rather than exclusion.

Kee is also a dedicated philanthropist and community leader. She served as the past president of the Optimist Club in Fort Knox, Kentucky, where she worked to enhance the quality of life for children in the community. Her passion for service extends beyond organizational leadership she is also deeply involved in mentoring young professionals, providing guidance on career development, financial literacy, and personal growth.

Additionally, Kee is an emerging voice in AI ethics and responsible innovation, actively participating in discussions on the impact of artificial intelligence on marginalized communities. She believes in the importance of ensuring that AI is developed and implemented in ways that prioritize fairness, equity, and social responsibility.

As a tech entrepreneur, educator, and wellness advocate, Kee’s work continues to break barriers and redefine what’s possible for marginalized communities in the digital age. Whether through AI, education, healthcare tech, or community outreach, she remains dedicated to empowering others to thrive in both their personal and professional lives.

Reach out to Kee via her LinkedIn here: https://www.linkedin.com/in/kee-jones-47088386/

And visit her website www.resetwithkee.com.

Interested in becoming a PML Contributor? 

Project Management Life (PML) is a volunteer team of 🔥passionate project managers🔥 who believe in the *power of this incredible profession* and we provide our knowledge, guidance, and support to all our project management colleagues within the PML Tribe.

If you’re interested in:
1️⃣ Growing your personal brand
2️⃣ Sharing your knowledge with your project management colleagues
3️⃣ Supporting the growth of the PML Community and growing our tribal knowledge together
…then we want to hear from you! It’s a win-win-win scenario!

YOU GET FULL CREDIT! We’ll celebrate your contributions, share your socials, etc. so you can grow your personal brand and build up your following as well! Plus you can collect PDUs for your volunteer and content creation hours!

Message us or send us an email at info@projectmanagementlife.org if you’re interested, and let us know! We can’t wait to hear from you!

Project Management Life

Who is Project Management Life (PML)?

Project Management Life (PML) is a team of passionate volunteer project managers who believe in the power of this incredible profession and provide our knowledge, guidance, and support to our colleagues.

We know that project managers are often the unsung heroes that drive innovation and progress, and bring calm to what might otherwise be chaos. We are the leaders behind the scenes that work tirelessly, and deserve to be celebrated for our incredible efforts in making the world a better place.

We founded PML on the idea that we can inspire each other with stories of success and valuable lessons learned, empower each other with career advice and resources to thrive both personally and professionally, and support each other to achieve a fulfilling work-life balance by focusing on our health and well-being.

By living our best project management life, we bring our best selves to our projects, our teams, and the world.

We truly believe that project managers change the world.

Join the PML Tribe

The PML Tribe is a growing online community of project managers supporting our fellow project managers. Whether you’re a new or experienced project manager, this is a place where we can connect, learn, celebrate, and support one another.

Membership is free, and you get access to a weekly, members-only newsletter that is jam-packed with exclusive and curated content about project management, career growth and personal branding, health and well-being, personal self-improvement, professional development, work-life balance, and more. We are also launching an invite-only community forum, an exclusive clothing brand just for us called PML Tribal Gear, various PML podcasts, health and wellness classes, and so much more.

Join us today, and don’t miss out!

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