Mental health disorders are more prevalent in women than in men. While women had previously reported poorer mental health and wellbeing than men prior to the pandemic, the initial assessments at the commencement of lockdown revealed a higher decrease in mental health for women than men since April 2020.
Because mental health is related to overall wellness, women must take care of their mental health. That mental health condition can significantly influence all aspects of a woman’s life. Here are the top eight simple techniques to assist women in maintaining their mental health.
Love yourself and everything you do.
yourself with care, kindness, respect, and love. Make the most of your work with love, and you will find it easier to prevent stress and burnout. Imagine your thoughts being so joyful and enjoying what you do that you will notice you are working with ease and without concern or responsibilities.
Remember to make time for your hobbies, relaxations, and favorite tasks, as well as recreation and beauty treatments for yourself. In this way, you will be astounded by how enriched and full your life can become. For example, treat yourself in a salon, skincare, bath, or even a daily crossword puzzle or books you enjoy reading; grow a garden; take dancing classes; learn to play an instrument, or become proficient in another language.
Go for a nature walk.
We can categorize our levels of engagement with nature into three levels. The first is engaging with nature like viewing a painting of an amazing nature landscape. The second is being in the presence of actual nature like being in the park for a family picnic. The third is through active participation with nature such as gardening and mountain climbing or running.
Spending time in nature or incorporating it into your daily life may enhance your mental and physical health. Aside from that, it ultimately provides you with peace of mind and relaxation. Picnics, a short walking trip, or even cultivating food or flowers, exercising outside, or being near animals may all positively impact. It can help you feel less lonely, take more time to relax, enhance your mood, lessen feelings of tension or anger, be more connected with nature, and meet and get to know new people in your region.
Eat nutritious food.
In total, 21 studies from ten countries met the inclusion criteria and were included in the present meta-analysis. A dietary pattern characterized by a high intake of fruit, vegetables, whole grain, fish, olive oil, low-fat dairy, and antioxidants and low intakes of animal foods was apparently associated with a decreased risk of depression.
People who don’t consume much nutritious food may negatively impact their mental health in the long run. Like the rest of your body, the brain requires a wide range of nutrients to function correctly. Mental well-being benefits from a healthy diet just as physical well-being does. Eating a healthy, well-rounded diet provides your body with the nutrients required to function correctly. In the absence of a well-balanced diet, your body is more prone to becoming sick, becoming contaminated, being weary, not performing well, and even suffering from mental health issues.
Get enough sleep.
Sleep deprivation, according to researchers, correlates to a high risk of sadness. Sleep allows your body and brain to recover from the pressures they face during the day. You perform better and make better judgments after a good night’s sleep. It will make you feel more awake and enthusiastic, clear your thoughts, and get along better with others. It also helps your body be strong, healthy, and disease-resistant. Most individuals require 8 hours of sleep every night for excellent physical and mental performance, but some adults require up to 9 hours.
Maintain an average level of activity or exercise.
It is possible to improve your mental well-being by first taking care of your physical health. Exercising is said to encourage your brain to produce happy hormones. Your self-esteem and ability to focus, sleep, and feel better may be improved by regular exercise. Your brain and other essential organs are also protected by regular exercise. You do not have to go to the gym or play sports to get some exercise; a walk in the park, gardening, or doing some tasks around the house may keep you healthy and active.
Experts recommend that most individuals work out for 30 minutes at least five days a week for most people. Dance or record some TikTok moves and use them in your everyday routine to stay active. When you work out, you stay in shape, and your mood improves while anxiety levels go down.
Learn how to deal with stress
Stress is an inescapable part of life, whether you like it or not. According to the American Institute of Stress, approximately 33% of the population suffers from high stress levels, with 77% experiencing physical health issues and another 73% experiencing mental health issues.
Relaxation practices like yoga, meditation, one-minute stress remedies, Tai Chi, exercise, playing with your pet, journal writing, or any other pastime can help you cope with stress and anxiety. Remember to be happy, smile, and embrace life’s humor and beauty. According to research, laughter has been shown to boost the immune system, ease pain, calm the nervous system, and lower stress levels. It helps you relax and reduces your heart rate.
Set your phone aside for a while.
Phones are necessary, but if you use it all the time, you will not notice how quickly it consumes all of your time and energy. Dealing with trends, current news, your email, social media, and applications is time-consuming and stressful. For at least an hour, turn off your phone and put yourself into a relaxed mode. Being rid of your phone’s demands will provide you with freedom and peace of mind.
Spend quality time with family and friends
Family and friends who are there for you when you need them can help you cope with life’s ups and downs. The company of loved ones may make you feel like you belong and are valued. They may offer advice, direction, and other perspectives on whatever is on your mind. They may assist you in being engaged, educated, and grounded while also addressing issues of a practical nature.
Nothing compares to a face-to-face visit, a quick phone chat, or an internet conversation. Make sure to keep the lines of communication open at all times. It is good for your mental health. Think about the people who care for you and are always ready to welcome you back into their lives. If you have people in your life who make you feel loved or valued, it is worth it.
The significance of mental health for overall wellbeing cannot be overstated, whether young or elderly, men or women. When psychological wellbeing suffers, it may be the result of poor habits that jeopardize personal health and relationships as well as other aspects of one’s life. Most individuals believe in empowering women and girls through promoting their mental health and wellbeing. We might all benefit from paying more attention to our mental health and wellbeing by following these eight simple steps to becoming mentally healthy.
- How Nature Contributes to Mental and Physical Health. ResearchGate. https://www.researchgate.net/publication/240033610_How_nature_contributes_to_mental_and_physical_health
- Dietary Patterns and Depression Risk: A Meta-analysis – PubMed. (2017, July 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/28431261/.
- Boyd, D. (2020, June 16). Stress Research – The American Institute of Stress. The American Institute of Stress. https://www.stress.org/stress-research.