Women’s Mental Health: Tips To Follow
Being stressed is normal when facing increased demands, and it gets a lot of work done. When we have prolonged stress, we might end up with mental health disorders. Let’s discuss why women’s mental health requires special care, common women's mental health disorders, and effective ways for women to manage stress.
Women And Mental Health
Financial issues, job, relationship problems, etc., stay common stress-causing factors for both men and women. Some unique women’s mental health problems include perimenopausal depression and perinatal depression. Also, even in today's society, caregiving for children and older adults is done mostly by women, and some women still remain victims of domestic violence in India. All these factors ensure the need to focus on women’s mental health.
Some mental health disorders which are more common in women are depression, anxiety, panic disorder, and obsessive-compulsive disorder. Women are more likely to experience stress-related weight gain, headaches, bowel problems, and heart problems than men. They may also experience severe premenstrual syndrome and difficulties in getting pregnant due to poor mental health.
Some of the common stress symptoms to look out for in women include:
- Sleeping troubles, fatigue
- Anger, irritability, mood swings
- Lack of concentration, negative thinking, inability to remember
- Emptiness, guilt, loss of purpose
- Upset stomach, overeating or undereating
- Skin problems (acne, rashes, or hives)
- Alcohol or drug addiction
- Loss of interest in sex or other things that you used to enjoy
- Pain, including back pain
Mental Health Tips For Women
1. Get sound sleep: Mental health and sleep are closely connected, and getting enough sleep is an ideal for both mental and physical health. Get a sound sleep of seven to nine hours each night. Limit blue light exposure from phone or computer screens as they may make it harder to sleep. Going to bed at the same time each day and listening to calming music can help you fall asleep.
2. Get moving: Exercise is one of the important mental health tips for women. Regular exercise can lower the stress hormone levels such as adrenaline and cortisol and stimulate the formation of a substance called endorphins which boost mood and act as natural pain killers.
Anything that gets you to move counts. Try jogging, running, walking, bicycling, swimming, and gardening. Aim for a minimum of one-fifty minutes of moderate or seventy minutes of intense physical activity per week. Start slow and be consistent.
3. Eat healthily: Foods high in protein, vitamin B12, magnesium, and omega-3 fatty acids help relieve stress. They help reduce inflammation in the body and cortisol levels. Include more tuna, salmon, eggs, avocados, broccoli, bananas, spinach, dark chocolate, lentils, walnuts, whole grains, and flax seeds in your diet frequently. Avoid alcohol, caffeine, soda, or simple carbs such as cakes, as they can raise cortisol levels and cause stress.
4. Try a relaxation technique: Relaxation techniques can help cope with everyday stress and reduce the effects of stress on the mind. They also help maintain healthy blood glucose and blood pressure levels and improve digestion and quality sleep. Mindfulness meditation, guided imagery, yoga, tai chi, repetitive prayer, deep breathing, massage, aromatherapy and hydrotherapy are some types of relaxation techniques. Choose a type and follow, and if one type doesn’t work for you, change to another one.
5. Express and reframe yourself: Talk with friends or family members you trust. You will come to know that you are not alone. Be realistic with the goals, and try to have a work and personal life balance. A change of job can be helpful for some women to reduce the effects of stress. Segregate the problems into solvable and unsolvable. Work towards the solvable and practice acceptance of situations that cannot be changed. Try keeping a journal.
Get Professional Support
Do not ignore it if you feel stressed as it may lead to chronic health conditions. If you experience any mental stress symptoms or if your lifestyle remedies do not help reduce stress, then it’s time to get professional support. Visit a psychiatrist who can assist with your mental health problems. Know about the treatment and symptoms of clinical depression.