The Self-Care Revolution: Empowering Women’s Mental Health

In recent years, globally the conversation around women’s mental health has shifted from stigma to solidarity, with a growing recognition of the importance of self-care in maintaining overall wellbeing. The self-care revolution has taken center stage, empowering women to prioritize their mental health, and challenge societal expectations that have long neglected emotional needs of women. Women have been conditioned to constantly cater to needs and wants of others (spouse, kids, in-laws, parents, siblings, and more). Not only few decades ago, but unfortunately in some cases even today, women’s engagement in self-care is deemed as, ‘selfish’ or ‘self-centered’ behavior. This idea needs to be shredded in order for women to give themselves permission to practice self-care, as a way of caring for their mental health.

Did you know that research has shown women are disproportionately affected by mental health issues. As per World Health Organization, one in five women in North America is experiencing depression, anxiety, or other mental health condition. Twice as many women experience depression, PTSD, and anxiety, at least once in their lifetime, as compared to men. Approximately 85%-95% people with anorexia nervosa bulimia. and 65 % of people with binge eating disorder, are women. Also interestingly, as per the website of American Psychiatric Association, when men and women seek mental health services, women are more likely to be prescribed with psychotropic medication than men.  As per the same website, physicians are more likely to diagnose depression in women, compared with men, even when both the genders present identical symptoms, or similar scores on standardized measures of depression. Certain conditioned are specific to women, due to hormonal fluctuations, like premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD). These conditions make it further challenging women to function to their optimum emotional levels. PMS and PMDD both induce physical and emotional difficulties for women, on monthly basis. It needs to be understood that women primarily function to their optimal capacity for only 2 weeks, in a month. Other two weeks, are either impacted by PMS & PMDD, or menses. This makes women further vulnerable to mental and emotional challenges, way more than for men.

In wake of the above-mentioned facts, self-care for women becomes a necessity, and not merely a luxury.  Prioritizing self-care can help women to:

• Reduce stress and anxiety
• Improve mood
• Enhance self-esteem
• Forster resiliency
• Boosts energy levels
• Promotes better sleep

Before women can join the self-care revolution, it is imperative to understand that primary self-care practices are crucial and secondary self-care routine, accentuates the holistic benefits of self-care for mental health. The primary self-care is about returning to the roots, basics of life. Simple, yet sometimes neglected. Thess practices include:

• Eating well
• Staying hydrated
• Getting quality sleep
• Resting, when your body needs it
• Keeping your body active and mobile

Once you have your basics aligned then look into topping up the secondary practices for self-care. Women must remember that secondary practices will serve the purpose only when primary practices have been catered to. Check out the list of some suggestive secondary self-care routines:

• Body massage
• Foot massage
• Head massage
• Forest bathing
• Nature walls
• Manicure / pedicure
• Reading
• Enjoying cup of tea / coffee
• Listen to music
• Meet with friends
• Meditation
• Yoga
• Journaling

The list can go on and on. Significant here is to understand that, every woman’s self-care need can be different. Customize your practices. What works for some else, might not you your right fit. Just because trending social media says, that particular self-care routine / practices are effective, doesn’t mean it’s true for every woman. Each woman must choose what resonates with her.

For many women incorporating self-care into their routine can seem daunting, but it doesn’t have to be. Women can make it simple and doable by utilizing the following strategies:

• Start small:

Everyday start with small practices. Don’t over commit to yourself. This will become easier, once you truly know yourself.

• Be realistic:

Be self-aware; know your capacity, availability of time, and means. Setting realistic routine will lead to successful self-care routine.

• One day at a time:

Once you begin to incorporate self-care practices, stay focused on the day at hand. Don’t plan for a month or even a week. Each day could look ideal on paper, but has the possibility of turning out very different in reality. Do it one day, and then do it the next day, and so on.

• Enjoy, don’t compete:

As you engage in self-care, enjoy the process. Don’t start to compete with yourself or others. Everyone will have their own pace to participate in self-care revolution. Stay focused on yourself.

The self-care revolution isn’t about just about individual’s empowerment, but also about challenging societal norms that have not just neglected but to a large extent almost dismissed women’s mental health issues. By prioritizing one’s self-care, women are adding quality to not only their own life, but the lives of many other individuals who they interact with on regular basis. A woman who cares for herself passionately, can pour more from her cup for her loved ones too. Be a part of self-care revolution, and enjoy a positive mental health.