Life styles for women's mental health
Introduction
These include, eating healthy food, greater physical activity, cessation of smoking, avoidance of alcohol. A number of lifestyle factors have been recognised to play an important role in positively modifying medical and psychiatric diseases and their associated morbidity and mortality. Mental disorders can affect women and men differently. Some disorders are more common in women such as depression and anxiety. There are also certain types of disorders that are unique to women. For example, some women may experience symptoms of mental disorders at times of hormone change, such as perinatal depression, premenstrual dysphoric disorder, and perimenopause-related depression. When it comes to other mental disorders such as bipolar disorder, research has not found differences in the rates at which men and women experience these illnesses. But women may experience these illnesses differently – certain symptoms may be more common in women than in men, and the course of the illness can be affected by the sex of the individual. Researchers are only now beginning to tease apart the various biological and psychosocial factors that may impact the mental health of both women and men.
Effects of mental health in women
Women can develop most of the same mental disorders and conditions, but may experience different symptoms. Some symptoms include:
Persistent sadness or feelings of hopelessness
Misuse of alcohol and/or drugs
Dramatic changes in eating or sleeping habits
Appetite and/or weight changes
Decreased energy or fatigue
Excessive fear or worry
Seeing or hearing things that are not there
Extremely high and low moods
Aches, headaches, or digestive problems without a clear cause
Irritability
Social withdrawal
Suicidal thoughts
Why do women face stress ?
The most significant effect of stress on women is on their emotional well-being. It might make them irritable, moody, sad or more emotional than they are on stress-free days. Prolonged periods of stress can lead to mental health problems like depression and anxiety. They may find even low-pressure activities overwhelming. Research shows that about 90% of women with substance use problems had experienced physical or sexual violence. 7 Substance use may make you feel better in the moment, but it ends up making you feel worse in the long-term. Drugs, alcohol, tobacco, or overeating will not help you forget or overcome the experience.
How to improve mental health in women ?
1. Track gratitude and achievement with a journal. Include 3 things you were grateful for and 3 things you were able to accomplish each day.
2. Start your day with a cup of coffee. Coffee consumption is linked to lower rates of depression. If you can’t drink coffee because of the caffeine, try another good-for-you drink like green tea.
3. Set up a getaway. It could be camping with friends or a trip to the tropics. The act of planning a vacation and having something to look forward to can boost your overall happiness for up to 8 weeks!
4, Work on your strengths. Do something you're good at to build self-confidence, then tackle a tougher task.
5. Keep it cool for a good night's sleep. The optimal temperature for sleep is between 60 and 67 degrees Fahrenheit.
6. "You don't have to see the whole staircase, just take the first step." - Martin Luther King, Jr. Think of something in your life you want to improve, and figure out what you can do to take a step in the right direction.
7. Experiment with a new recipe, write a poem, paint or try a Pinterest project. Creative expression and overall well-being are linked.
8. Show some love to someone in your life. Close, quality, relationships are key for a happy, healthy life.
9. Boost brain power by treating yourself to a couple pieces of dark chocolate every few days. The flavonoids, caffeine, and theobromine in chocolate are thought to work together to improve alertness and mental skills.
10. “There is no greater agony than bearing an untold story inside of you.” -Maya Angelou. If you have personal experience with mental illness or recovery, share on Twitter, Instagram and Tumblr with what mental illness feels like. Check out what other people are saying.
11. Sometimes, we don't need to add new activities to get more pleasure. We just need to soak up the joy in the ones we've already got. Trying to be optimistic doesn't mean ignoring the uglier sides of life. It just means focusing on the positive as much as possible.
12. Feeling anxious? Take a trip down memory lane and do some coloring for about 20 minutes to help you clear your mind. Pick a design that's geometric and a little complicated for the best effect.
13. Take time to laugh. Hang out with a funny friend, watch a comedy or check out cute videos online. Laughter helps reduce anxiety.
14. Go off the grid. Leave your smart phone at home for a day and disconnect from constant emails, alerts, and other interruptions. Spend time doing something fun with someone face-to-face.
15. Dance around while you do your housework. Not only will you get chores done, but dancing reduces levels of cortisol (the stress hormone), and increases endorphins (the body's "feel-good" chemicals).
16. Go ahead and yawn. Studies suggest that yawning helps cool the brain and improves alertness and mental efficiency.
17. Relax in a warm bath once a week. Try adding Epsom salts to soothe aches and pains and help boost magnesium levels, which can be depleted by stress.
18. Has something been bothering you? Let it all out…on paper. Writing about upsetting experiences can reduce symptoms of depression.
19. Spend some time with a furry friend. Time with animals lowers the stress hormone - cortisol, and boosts oxytocin - which stimulates feelings of happiness. If you don’t have a pet, hang out with a friend who does or volunteer at a shelter.
20. “What lies before us and what lies behind us are small matters compared to what lies within us. And when you bring what is within us into the world, miracles happen.” - Henry David Thoreau. Practice mindfulness by staying "in the present."
21. Be a tourist in your own town. Oftentimes people only explore attractions on trips, but you may be surprised what cool things are in your own backyard.
22. Try prepping your lunches or picking out your clothes for the work week. You'll save some time in the mornings and have a sense of control about the week ahead.
23. Work some omega-3 fatty acids into your diet–they are linked to decreased rates of depression and schizophrenia among their many benefits. Fish oil supplements work, but eating your omega-3s in foods like wild salmon, flaxseeds or walnuts also helps build healthy gut bacteria.
24. Practice forgiveness - even if it's just forgiving that person who cut you off during your commute. People who forgive have better mental health and report being more satisfied with their lives.
25. "What appear to be calamities are often the sources of fortune." - Disraeli. Try to find the silver lining in something kind of cruddy that happened recently.
26. Feeling stressed? Smile. It may not be the easiest thing to do, but smiling can help to lower your heart rate and calm you down.
27. Send a thank you note - not for a material item, but to let someone know why you appreciate them. Written expressions of gratitude are linked to increased happiness.
28. Do something with friends and family - have a cookout, go to a park, or play a game. People are 12 times more likely to feel happy on days that they spend 6-7 hours with friends and family.
29. Take 30 minutes to go for a walk in nature - it could be a stroll through a park, or a hike in the woods. Research shows that being in nature can increase energy levels, reduce depression and boost well-being.
30. Do your best to enjoy 15 minutes of sunshine, and apply sunscreen. Sunlight synthesizes Vitamin D, which experts believe is a mood elevator.
Reference link
https://www.nimh.nih.gov/health/topics/women-and-mental-health
https://www.mhanational.org/31-tips-boost-your-mental-health