Women's Mental Health 101

Women’s Mental Health 101

Written by: Jordan Kadish

Reviewed by: Melissa Cammack, LPC

Happy March! This month is not only for celebrating St. Patrick's Day and the first day of spring—it’s a time to celebrate women’s achievements, fight for women’s rights, and focus on their well-being. March is International Women’s Month, so we are focusing this blog post on women’s mental health to shed light on an endlessly important topic. 

Women’s mental health can be complex and influenced by many factors, such as genetics, psychology, and the world around them. Hormonal changes, which occur throughout a woman’s life—puberty, menstruation, pregnancy, and menopause—can play a huge role in how women experience mental health issues [1]. The changes in mental health that you may experience can feel overwhelming, and cause feelings of frustration or anxiety. 

Additionally, women may be more susceptible to developing conditions like anxiety and depression due to society and its pressures. For example, some famlies put pressure on women to balance work while taking care of a family—as if this is a simple thing to do. This can cause excess stress and feelings of inadequacy if you don’t “measure up” to society’s standards of you, leading to low self-esteem and depression. 

Prominent Mental Health Challenges for Women

Postpartum depression is a significant challenge that many women face after giving birth. It is experienced by about 1 in 7 women [2]. However, despite it being relatively common, it is seldom talked about, due to a sense of shame many women feel for being mentally unwell during a time in their life they are “supposed” to be happy and be the best mom they can be for their child. It is important for new mothers to seek support and talk to a healthcare professional if they are experiencing symptoms of postpartum depression, such as a depressed mood, loss of interest in regular activities, changes in sleep and appetite, feelings of worthlessness, an inability to concentrate, and/or suicidal ideation [3]. 

Perimenopause, which is the transition period before menopause, can also bring about mental health changes, such as mood changes and increased stress levels. This stage typically occurs during a woman’s 40s but can occur earlier or later for some. Symptoms include irregular periods, hot flashes, mood swings, trouble sleeping, and changes in libido [4]. Many women experience increased anxiety, mood swings, and feelings of depression during perimenopause [5]. Seeking therapy or simply talking to someone who understands can provide emotional support during this transitional and difficult time. 

Eating disorders, like anorexia nervosa, bulimia nervosa, and binge-eating disorder are more common in women than men, affecting roughly 8.6% of women compared to 4.07% of men [6]. Societal pressure to attain a certain body standard, along with biological and psychological factors, can contribute to the development of these disorders. Symptoms vary for each disorder, but most come down to viewing food in an unhealthy way, which leads to poor behaviors when it comes to eating, such as limiting food intake, binging after eating, or eating excessive amounts of food. These disorders are typically accompanied by feelings of intense anxiety and depression, as well as shame 

Promoting Women’s Mental Health

Taking care of your mental well-being is just as important as taking care of your physical health. Even the most simple things, like getting a proper night’s sleep, eating 3 meals a day, and staying active can make the biggest difference in how you feel. Remember, although seeking help for your mental health can feel scary, it is never something to feel ashamed of. Getting help from a professional is a sign of strength rather than weakness. 

Some ways you can empower yourself and better your mental health are by practicing self-compassion, self-care, seeking support from friends and family (and/or a professional), and building resilience. For example, women can start meditation, spend time in nature, journaling, challenge negative thoughts, set goals, stay active, educate themselves on the mental health issues they deal with, and reach out for help. Take things one step at a time and be gentle with yourself. This will take time!

Mental health is a vital part of every woman’s well-being. By understanding the common challenges women face, knowing what steps to take to become more mentally healthy, and taking things step-by-step, we can work towards a happier and healthier future for ourselves, and all women! This month, and the months following, make it a priority to assess your mental health and make strides towards bettering it.