Women’s Mental Health and 4 Important Ways to Engage in Self-Care

Introduction

Mental health is no joke, but talking about it doesn’t have to be dull! Women’s mental health is an incredibly important topic that affects all aspects of life—career, relationships, self-care, and even how much we enjoy our favorite TV series.

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Why Women’s Mental Health Deserves Special Attention

Women face unique biological, hormonal, and societal challenges that impact mental well-being. Fluctuating hormones (hello, PMS and menopause!) can influence mood, anxiety levels, and even depression (Albert, 2015). Additionally, women are more likely than men to be diagnosed with anxiety and depression (World Health Organization [WHO], 2022). But why?

1. Hormones, Brain Chemistry, and Mood Swings – Estrogen and progesterone are like the DJ of our emotions, sometimes spinning upbeat dance tracks, and other times, sad ballads. Research has linked estrogen fluctuations with increased vulnerability to mood disorders (Galea et al., 2017).
2. Societal Expectations & The Superwoman Syndrome – Women often juggle multiple roles—caregiver, career professional, emotional support provider, etc. This constant balancing act can lead to burnout, stress, and anxiety (Matud, 2017).
3. Increased Exposure to Trauma – Women are more likely to experience certain types of trauma, such as sexual assault or domestic violence, which can lead to PTSD and other mental health conditions (Breslau et al., 1999).

Signs You Might Need a Mental Health Check-In

It’s okay not to be okay. But how do you know when it’s time to check in with yourself or a professional? Some signs include:

• Constant fatigue or exhaustion (even after binge-watching your comfort show for hours)
• Unexplained mood swings or irritability
• Feeling overwhelmed by small tasks
• Loss of interest in activities that used to bring joy (like brunch with friends!)
• Changes in appetite or sleep patterns

If any of these sound familiar, it might be time to reach out for support—because no one should struggle alone.

Self-Care Isn’t Selfish

Let’s be real: Bubble baths are great, but true self-care goes deeper. Here are some actionable tips to boost mental wellness:

1. Therapy—It’s Like a Gym for Your Mind – Talking to a therapist isn’t a sign of weakness; it’s an investment in yourself. Cognitive Behavioral Therapy (CBT) has been shown to be highly effective in treating anxiety and depression (Hofmann et al., 2012).
2. Move Your Body, Boost Your Mood – Exercise releases endorphins, nature’s mood boosters! Even a 15-minute walk or a TikTok dance session can do wonders for your mental state (Craft & Perna, 2004).
3. Connect with Your People – A strong support system is crucial. Whether it’s family, friends, or an online community, having someone to talk to can make all the difference (Santini et al., 2015).
4. Mindfulness & Meditation – A few minutes of deep breathing can help reduce stress and anxiety. Studies show that mindfulness practices can improve mental well-being and emotional regulation (Goyal et al., 2014).

It’s Okay to Ask for Help

Mental health is just as important as physical health. Women face unique challenges, but by prioritizing self-care, seeking help when needed, and breaking the stigma, we can foster a healthier, happier future. So, let’s keep the conversation going, uplift each other, and remember—you’re not alone in this journey.

References

Albert, P. R. (2015). Why is depression more prevalent in women? Journal of Psychiatry & Neuroscience, 40(4), 219–221.

Breslau, N., Davis, G. C., Andreski, P., & Peterson, E. (1999). Sex differences in posttraumatic stress disorder. American Journal of Psychiatry, 156(6), 902-907.

Craft, L. L., & Perna, F. M. (2004). The benefits of exercise for the clinically depressed. Primary Care Companion to the Journal of Clinical Psychiatry, 6(3), 104–111.

Galea, L. A., Wide, J. K., & Barr, A. M. (2017). Estradiol and progesterone influence on the central nervous system: Implications for mood and cognition. Biological Psychiatry, 81(3), 218-227.

Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., … & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.

Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427-440.

Matud, M. P. (2017). Gender differences in stress and coping styles. Personality and Individual Differences, 107, 30-36.

Santini, Z. I., Koyanagi, A., Tyrovolas, S., Mason, C., & Haro, J. M. (2015). The association of social relationships with depression and anxiety: A systematic review. Journal of Affective Disorders, 175, 53-65.

World Health Organization. (2022). Depression and other common mental disorders: Global health estimates. Retrieved from https://www.who.int