5 Tips for Promoting Women's Mental Health
5 Tips for Promoting Women's Mental Health
Women face stressful situations every day, but how they handle them depends on the state of their mental health. According to the American Academy of Family Physicians, emotionally healthy people have control of their thoughts, feelings and actions; they have positive self-esteem and good relationships, and can keep problems in perspective.
"Good mental health isn't just the absence of mental health problems. It's about having a sense of balance in your life time alone and time with friends and family, work and play, rest and exercise. It's about taking care of yourself body and mind," advises Susan Kornstein, MD, in the U.S. Department of Health and Human Services publication "Women's Mental Health: What it Means to You."
To improve your own mental health, try following these five tips:
1. Learn to cope with stress.
Everyday stress can take its toll on women's bodies as well as on their coping skills. Stress can come from many sources, both positive and negative: losing a job, death of a loved one, getting married and being promoted. Your body produces stress hormones, which can lead to headaches, high blood pressure, sleep problems, sexual difficulties and other problems.
One way to cope with stress is to not take on too many commitments. An overloaded schedule can lead to anxiety and depression. Also, try learning relaxation techniques such as meditation, massage, muscle relaxation, yoga and Tai Chi. Additionally, recognize the impact of negative thinking, and try to turn negative thoughts ("I can't do this") into more positive ones ("This may be difficult, but I'll tackle it one step at a time").
2. Connect with others.
Make sure that most of the people in your life are positive and supportive; pessimists, critics and complainers can deplete you. Seek out friends and family members who affirm your worth and who support and listen to you. Look for friends at the gym, book club, women's organizations and spiritual community who may be able to help you. Positive relationships can increase your self-esteem, reduce your stress and help you cope with crises.
3. Eat the right foods.
What you eat may also affect your mood. Have you ever felt sleepy after eating greasy take-out burgers and fries? Do you feel refreshed after eating a green salad or sauteed vegetables? The right foods keep the central nervous system functioning. Focus on fruits, vegetables, whole grains and seafood (if not vegetarian), and minimize processed, refined foods to boost your mental health.
4. Keep moving.
Exercise can create beneficial brain chemicals call neurotransmitters and endorphins, and lessen immune system chemicals, which can cause depression. Exercise can also boost your confidence as you meet your goals and feel better about how you look. Working out can help you cope with depression and anxiety in a positive way. Exercise also doesn't have to be restricted to going to the gym or running; it can be as simple as yard work, walking around the neighborhood or doing housework.
5. Get enough sleep.
If you don't get enough sleep, your immune system may decrease and your judgment may err. If you're tired, you may get more irritated over little things and have a hard time coping with larger problems. Most people need seven or eight hours of sleep each night. If you have trouble sleeping, you should train your body to stick to a consistent schedule, limit your caffeine, nicotine and alcohol consumption, and try not to go to bed too hungry or too full. Exercising and avoiding daytime naps will also help put you on a more regular sleep cycle.
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