Every day is an opportunity to celebrate women around us, highlighting their achievements and recognising their hardships. If we may think about some of the fantastic women we are surrounded by each day, we may feel thankful for their hard work, dedication, sacrifice and bravery, we also feel appreciative of their support and encouragements and, inspired by their behaviours and actions. Today, on the occasion of International Women’s Day, we get the opportunity to celebrate women’s strength and resilience globally.
Women’s rights are being advocated across the world striving for continued gender inclusion and equality, yet, when it comes to women’s mental health, continuing to raise awareness has become more than important.
Furthermore, mental health is not selective of gender and its impact is felt by everyone. Mental health challenges that women face should be understood thoroughly. By empowering women through mental health education, we can break the cycle of stigma and inspire them to seek the help they need in order to actualize themselves in every goal they hope to pursue.
Reasons why women’s mental health needs special attention
Throughout history women’s mental health has been an offshore subject, it has been misunderstood or shunned very often. This lack of attention to women’s mental health has barricaded willingness and access to mental health support. Furthermore, women internalize their stress and rarely show or communicate about their troubles and discomforts. which makes it even more difficult to trace or detect any presence of mental health issue.
Some experiences that women in particular face throughout their life cycle, which can negatively contribute to women’s mental health are highlighted below:
- Hormonal changes: Unique biological factors like hormonal fluctuations during menstruation, menopause and pregnancy can cause anxiety and mood swings and postpartum depression.
- Support systems and Interpersonal relationships: Lack of efficient and empathetic support system can make women more vulnerable to depression, loneliness and anxiety. Supportive environments that help women express themselves can act as a buffer against stress and frustration.
- Societal expectations and pressures: Women often manage multiple roles from a mother to a homemaker, and a breadwinner in many cases. Multitasking could cause exhaustion and burnout further leading to depression, eating disorders and sleep disturbances.
- Work or career related stress: Women often face discrimination, harassment, sexism, unequal pay and other forms of bias at work which can hamper their growth mindset and confidence. Moreover, a lack of work-life balance could further exasperate mental health struggles at work.
- Economic and financial pressures: Women who are caregivers or single parents face more stress which can contribute to anxiety and depression.
- Reproductive health and hormonal changes: Conditions such as polycystic ovarian syndrome, endometritis, premenstrual dysphoric disorder, and postpartum depression can occur at different stages of a women’s life, thereby, requiring specialized care and support.
Let us now delve into some of the warning signs of mental health issues that can help women and those around her in getting swift intervention:
Severe mood swings (highs and lows moods)
Constant worry
Sleep disturbances/poor sleep quality
Racing thoughts, having your mind jump from one thing to the next
Loss of pleasure in activities that were earlier enjoyed
Loss of interest in family, friends or colleagues
Fatigue
Body pains and headaches
Digestive issues
Suicidal thoughts and substance abuse
Women’s mental health tips: Steps to take in order to prevent health issues
Too often women get busy in work or put other person’s need before themselves, but they forget they are humans too and require respite or a break every now and then.
A vital key to getting your mental health in shape is to establish some good habits into your daily routine. Working on your mental health on a daily basis can prevent major mental health issues from occurring in future. Daily dose of healthy physical and mental actions can go a long way in fostering good mental health.
Steps that can accelerate progress are as follows:
Maintain a balanced diet: Whatever you eat has a direct impact on the structure and function of your brain and gut, and eventually your mood. Eat nutritious and well panned meals at regular intervals to prevent exhaustion, irritability and mood swings and weight gain.
Exercise at least 4 days a week:Exercise has known to be a natural mood booster; it instantly helps the body in releasing endorphins (happy hormones) that make us feel happy and contented. Exercise can also help in alleviating stress and anxiety symptoms. If you are new to exercising, then start small, 15 minutes’ walk, or a jog can help you unwind and build stamina. Moreover, exercise also aids in managing healthy weight and overall well-being of a woman.
Get plenty of good quality sleep: Women, in particular are more prone to experience insomnia and other sleep disturbances, due to hormonal changes, hence, its crucial to get good quality sleep (7 hours of uninterrupted sleep) on a regular basis to prevent occurrence of conditions such as PCOS, anxiety, depression, diabetes, hypertension, stroke and infertility.
Relaxing and fun activities: Indulge yourself in yoga, mindfulness breathing exercises and meditations on a daily basis. Furthermore, doing things that you love no matter how small or big can help boost hope, morale and enhance sense of achievement, all of which act as protective factors against certain common mental health conditions such as depression and anxiety.
Get close to nature, go on a vacation: Nature has a soothing effect on our brains. It has an unexplained healing power. For instance, going on a beach or a forest and experiencing different sounds, views, textures and smells can have a positive impact on mental health. Being wholly present and grateful to God given nature can enhance positive mental outlook and reenergize you.
Indulge in positive and encouraging self-talk: Being gentle, compassionate and kind towards ourselves and others can prove to be beneficial in any difficult circumstance. Being kind and supportive boosts our mood, increases optimism and ability to cope with stress and also strength our interpersonal relationships.
Create some ‘me’ time: Give yourself permission to relax and unwind in your own way. By setting aside some time for recovery and relaxation can help boost mental and emotional energy, which can thereby help you prevent burnout, fatigue, irritability or sadness.
Learn to be assertive: When you do not have time or energy to do something, it is ok to say no. It is fine to decline an offer kindly, especially when that is something beyond your time frame or resources. One way you can start practicing assertiveness is to learn how to set boundaries. Setting healthy boundaries is a form of ultimate self-care.
Step 1. Be as clear and as straightforward in your choice of words. Choose non- accusatory words that do not defame or denounce the opposite person.
Step 2. Try not to raise your tone of voice. State your need or request in terms of what you would want, rather than what you don’t want with a kind expression and a smile on your face.
Step 3. Keep your composure and listen to the other person in the conversation attentively.
Step 4. Come to an agreement regarding clearly defined wants and needs.
Setting healthy boundaries requires self-awareness: Expectations from yourselves and others should be charted down clearly. For instance, we all have the right to be respected, to be acknowledged, to be valued and to be heard.
Assertiveness is about communicating feelings and thoughts openly and respectfully. Internalizing difficult emotions and thoughts, and as a matter of fact even seemingly harmless ones can be harmful to self- esteem and relationships with others.
Make new friends and reconnect with old ones: Keeping in touch with friends and making some new ones can help prevent the feelings of loneliness and isolation. Meaningful social interaction can boost happiness, sense of mutual understanding, respect and connection.
Participate in prayer and community building services:Prayer fosters a strong connection with a higher power. It offers comfort and relief and acts as a shield against harmful effects of stress, anxiety, misguided judgement, poor choices and tensions. It can also have a positive impact on recovery from mental health issues.
Talk to someone who you trust and value or speak with a trained professional: Many women bottle up painful emotions within themselves, most of the thoughts that cause distress go unnoticed or are ignored. Communicating with loved one who you think can offer non-judgemental advice or talking with a trained professional is a great way to begin your journey towards resilience and happiness.
If you experience signs of poor mental health, then do not hesitate to ask for guidance. Asking for help and guidance is an act of prudence and wisdom, and it has great potential to avoid needless discomfort and misconceptions.
Here’s wishing all women out there a mindful and healthy women’s day!!
