How To Protect Your Mental Health As A Female (Part 1)

How To Protect Your Mental Health As A Female (1)

According to the Centres for Disease Control and Prevention (CDC), mental illness is one of the most common health problems in the US. 1 in 5 US adults have been diagnosed with mental illness, and 1 in 5 teenagers have either suffered from a mental illness or are currently battling with one.

A 2022 US report states that mental health issues such as depression, anxiety, stress, mental illness and suicidal thoughts have been prevalent, in women more than men. 26.4% of females have been reported to have one or more forms of mental health issues. This is high when compared to 19.7% from the male statistics. Also, it has been estimated that more than 5% of the U.S. population suffers from depression, and it’s more common in women than men with a 2:1 ratio.

Furthermore, statistics obtained from a UK article state that women are more likely to experience depression and anxiety in comparison to men. Over 15% of women get treated for depression compared to 9% of men. These data and statistics that have been provided are proof that a lot of women suffer from mental health issues, and sometimes they can go unnoticed.

As a female, your mental health is as important as your physical health, because it plays an important role in your overall health. For instance, depression is known to trigger and increase the risks of long-term chronic diseases such as heart disease, diabetes, hypertension and stroke.

There are many factors and triggers that can affect one’s mental health. Some are biological, others are due to traumatic experiences, abusive childhood, medical conditions such as Traumatic Brain Injury (TBI), cancer, alcohol and substance use, and loneliness. Honestly, with all the chaos going on, our mental health is always at stake.

How do you guard your mental health?

Protecting your mental health is an easy task. You can do it! It requires simple activities that can help you feel better. Each of the tips discussed below can protect your mental health. While it’s understandable that some tips may be hard for some, it will be easy for others. Try out the ones you can and pick the best suited to your needs.

Get more sleep

If you’ve had insomnia then you would understand how it can alter the body and mind and mess with your ability to have a good life. Your sleep schedule is one of the things that suffers when you are struggling with your mental health. Standard sleep time is between 7 to 9 hours. Therefore, if you’re struggling with sleep, try the following:

Avoid vigorous activities or exercise before going to sleep
Reduce your screen time at night and avoid taking coffee or caffeine before sleep, as caffeine is a stimulant that helps keep the body active and should not be taken before bed.
Try to be more relaxed before going to bed. Create and stick with a bedtime routine. Some individuals take a cold bath 30 minutes before bed as cold water helps calm the body.
Have a sleep schedule, which includes going to bed and waking up at a fixed time.

Acknowledge and validate your emotions

As females, we have learnt to suppress our emotions and portray the calm, solid and “got it together” act because of societal expectations and the fear of what others may think. It’s important to acknowledge and validate your emotions without feeling any guilt.

It is normal to be sad, angry and emotional. We advise you to speak to someone you trust when stressed or emotional. Another method is to document how you feel in a journal or diary. Don’t bottle it up rather rant about it; express yourself and let go of the tension.

Support yourself with good people

Have a good support network. It could be your friend group or a support community in your neighbourhood. The most important thing is to surround yourself with people who care about you, understand your struggles and are willing to help you.

Identify people you can easily talk to without feeling nervous or shy. Also, there are online communities filled with women who have mental health issues; join these communities and share your burdens with them.

Seek professional help

There is nothing wrong with seeing a therapist, counsellor or psychologist if you are battling with your mental health. These professionals provide a safe space where you can be vulnerable and talk about your struggles and feelings.

They can provide tools and strategies to protect your mental health. There is an added advantage; many offer virtual sessions, and it’s a good option for those nervous about physical sessions or distance.

Limit your time on social media

Have you ever opened your TikTok, and the first 5 videos or posts you see are filled with dreadful and gut-wrenching news? Being exposed to things like this has a psychological way of messing with your mental health. Sometimes, you begin to see the world as dark and inhabitable because of what you’ve seen on social media. Or you are scrolling through your friends’ or celebrities’ pages and you see them looking glamorous and living lavishly.

You may feel angry and sad, especially when comparing yourself to them. Situations like these can affect your mental health, and it is easy to feel depressed, anxious and emotional. Remember, not everything you see on social media is true.

So, if you are easily triggered, limit your time on social media and stick to the positive side of social media. Unfollow pages that make you feel sad or inadequate, and follow pages or accounts that radiate positivity.

Conclusion

The journey to protecting your mental health is an ongoing process that requires self-validation and seeking help when needed. Remember that your mental health is as important as your physical health. Therefore, taking steps to guard your mental health is a necessity.