October coincides with World Mental Health Day and Mental Health Week, so this month we are highlighting the need for women to prioritise their mental health and wellbeing. As women ourselves, we only know too well what it’s like for the many women we see who are so focused on caring for others that their own needs are pushed aside. We want to highlight the importance of ensuring we, as women, give ourselves some self-love.
Below are some tips for managing your wellbeing, as well as some of the signs or symptoms to be aware of if you should ever find your mental health is suffering.
Tips for mental wellbeing
- Get enough sleep
Your brain needs time to unwind at the end of each day. Practice relaxation techniques to help you wind down and prepare for sleep, such as taking a warm bath an hour before bedtime, listening to soothing music and switching off all screens. Ensure your bedroom is dark, cool and quiet, and your bed is comfortable to help promote sleep.
- Make time to “worry”
If you find yourself unable to sleep because you’re worrying or thinking about your “to-do” list, try to set a time for your thoughts each day that is early enough that it won’t make you anxious before bed. Some people might do this on an afternoon walk, or they might go and sit somewhere peaceful. In the day write down your worries as they pop into your head, so you can dismiss them and save them for your “worry” time. If you find your worries aren’t important anymore, cut your allocated time short and enjoy the rest of your day.
- For further reading about the concept of scheduling “worry time”, see the HelpGuide article here.
- Make connections
There are many studies that show face-to-face connections help people to feel their best. If you can’t meet physically, try making regular video calls or phone calls to your friends and family.
- Eat a healthy mind diet
Eat a healthy, balanced diet but also experiment with what foods you function best on. Foods that may negatively impact your health or mood could include alcohol, fried food, sugar, caffeine or preservatives, whereas nutrient-rich foods such as fresh fruit, vegetables or seeds are healthier and mood-lifting.
- Keep physically active
Powerful brain chemicals called endorphins are released when we exercise. These endorphins boost our mood and energy levels. Aim for 30 minutes of exercise daily and see your doctor before starting an exercise program to ensure it’s right for you.
- Manage your stress
Knowing how to manage and recognise your stress is an important way to prevent becoming overwhelmed. Some ways to manage stress include:
- Making leisure time a priority and enjoying some of your favourite activities.
- Practising relaxation techniques like deep breathing, yoga, or meditation.
- Identifying what triggers cause you stress and work out ways to prevent it.
- Sharing your stresses with a friend and/or seeking their advice too on managing them.
- Seeking professional support from a GP, counsellor or psychologist.
Knowing the signs and symptoms
Even if you are mentally healthy, there are still times you’ll likely experience tough or emotional times. The key is knowing how to manage adversity, trauma and stress in a way that positively works for you. Some signs you may be stressed, anxious or depressed are listed below.
Feelings:
- Irritable
- Unhappy
- Disappointed
- Guilty
- Lacking in confidence
Behaviours:
- Unable to concentrate
- Withdrawing from close family or friends
- Losing interest in things that are important to you
- Not going out
- Relying on alcohol or other drugs.
Thoughts:
- “It’s my fault”
- “I’m a failure”
- “Nothing good happens to me”
- “People would be better without me.”
Physically:
- Trouble sleeping
- Weight loss or weight gain
- Tiredness
- Feeling sick in the tummy.
If you are concerned about your mental health, please seek support through your GP at Eve Health, or through another medical professional. There are also helplines to offer support such as:
- Beyond Blue on 1300 224 636, 24 hours/7 days a week
- Lifeline on 13 11 14 24 hours/7 days a week.
- PANDA(Perinatal Anxiety & Depression Australia) for perinatal depression or anxiety on 1300 726 306, 9am-7.30pm AEST (Mon-Fri).
- SANE Australia provides support, training and education enabling those with a mental illness to lead a better life. Call 1800 187 263, 10am-10pm AEST (Mon-Fri).
For further reading and tips about women’s mental health and wellbeing, the Jean Hailes for Women’s Health website is ideal. It features in-depth information on topics such as confidence, body image, anxiety, depression, illness, ageing, health living, grief and loss, memory and dementia, postnatal depression, stress and relaxation.
Sources:
- Help Guide (article: How to stop worrying)
- Beyond Blue
- Health Direct
- Healthline (article: 16 Simple Ways to Relieve Stress and Anxiety)
- Jean Hailes for Women’s Health
- Medical News Today
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