Mindfulness in May – It’s Time to Look After Your Emotional Health!
One of the most important things a woman can do for her overall well-being is to be aware of her own emotional health. While mental health issues can affect anyone, conditions such as anxiety and depression tend to affect women more than men.
Although the three-year-long COVID-19 emergency is now officially over, many women – and men – continue to deal with feelings of loneliness and social isolation brought on by their separation from family and friends during the pandemic. And while advances in technology have brought innumerable benefits, they have also left many of us feeling even more isolated by reducing the amount of human contact we used to enjoy before people became engrossed in their smartphones, laptops, and other electronic devices.
In May, we observe both Mental Health Awareness Month and National Women’s Health Week (May 9-15), which makes this the perfect occasion to remind women that it’s OK to be blue!
Being mindful of these feelings within yourself and taking steps to address them through self-care, counseling, or a combination of both will not only allow you to better cope with your own challenges, but also enable you to help others who may be feeling the same way as you!
Signs and Symptoms of Loneliness, Depression
Learning some of the warning signs of loneliness or depression will help you decide if you need to follow up with your primary care health provider or mental health professional for a diagnosis and treatment plan. Here are some of the symptoms to watch for if you are experiencing these feelings:
- Increased irritability
- A lack of motivation or energy
- Trouble sleeping
- Disruption in eating habits, such as a loss or gain in appetite
- Withdrawal from contact with family and friends
- Feeling nervous, restless, or tense
- Difficulty controlling worry
- Inability to concentrate
Other factors specifically affecting women’s emotional health are the hormonal changes and physical demands of pregnancy and childbirth, which can result in depression during pregnancy (perinatal depression) or after giving birth (postpartum depression). Hormonal changes can also cause premenstrual dysphoric disorder, a less common, more severe form of premenstrual syndrome (PMS), and perimenopause-related depression, a condition that can occur when women are transitioning into menopause.
Self-Care for Emotional Health
Many of these symptoms can be alleviated by practicing self-care. This means taking the time to make certain lifestyle and other changes that enable you to both manage your stress levels and improve your physical health. Here are just a few of the self-care tips I encourage my patients with feelings of loneliness or depression to follow:
- Exercise regularly. This can help you manage your stress, get a good night’s sleep, maintain a healthy body weight, and lower your blood pressure and cholesterol levels. The U.S. Department of Health and Human Services recommends at least 30 to 60 minutes of moderate physical activity per day for every adult.
- Eat healthy. The old saying “you are what you eat” holds a lot of truth! Try switching to a healthy Mediterranean or DASH diet that includes fruits, vegetables, whole grains, and lean meats (such as chicken and turkey) and fish. Avoid carb- and fat-saturated fast foods and reduce your intake of alcohol and caffeine. Eating healthy will improve your energy, focus, and overall sense of well-being.
- Practice mindfulness. Relaxation techniques like yoga, meditation, and mindfulness-based stress reduction have been proven to help relieve anxiety. You can use apps like Calm, Headspace, and Buddhify to help you practice mindfulness and meditation.
- Stay socially connected. Don’t be afraid to reach out to family or friends for emotional support. They say, “a problem shared is a problem halved.” Just talking about your feelings to a person close to you can help. And try not to avoid social interactions. Remember: You’re not alone!
- Help someone else. One of the best ways to feel better about yourself is to do something to help another person. Try volunteering for an organization close to your heart. Reach out to someone else whom you know is experiencing feelings of loneliness or depression. This might include an elderly relative, friend, or neighbor who has recently lost their spouse or partner.
In addition to self-care, a number of treatments are available for anxiety and depression, including counseling – either one-on-one with a therapist or as part of a group – which can give you strategies to help you cope with life’s stresses. These treatments can also be combined with medication therapy, including the use of prescription antidepressants.
You can find other ideas for healthy practices for your mind, body, surroundings, and relationships in these National Institutes of Health (NIH) Wellness Toolkits. The National Alliance on Mental Health (NAMI) also offers many support services.
Remember: Even small acts of self-care in your daily life can have a big impact in improving your emotional health!