Overview
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. 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.
Warning Signs
Women and men 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
When to Seek Professional Help
Seek professional help if you are experiencing severe or distressing symptoms that have lasted 2 weeks or more, such as:
Difficulty sleeping
Appetite changes that result in unwanted weight changes
Struggling to get out of bed in the morning because of mood
Difficulty concentrating
Loss of interest in things you usually find enjoyable
Inability to perform usual daily functions and responsibilities
Mental disorders can be treated: If you are unsure where to go for help, ask your family doctor. Communicating well with your health care provider can improve your care and help you both make good choices about your health.
Caring for Your Mental Health
Overview
Mental health includes emotional, psychological, and social well-being. It affects how we think, feel, act, make choices, and relate to others. Mental health is more than the absence of a mental illness—it’s essential to your overall health and quality of life. Self-care can play a role in maintaining your mental health and help support your treatment and recovery if you have a mental illness.
About Self-Care
Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.
Here are some tips to help you get started with self-care:
Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.
Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
Try a relaxing activity. Explore relaxation or wellness programs or apps, with the goal to become more grounded and less reactionary. This may incorporate muscle relaxation, or breathing exercises. Individuals can meditate on God and on Scripture, and as they do this their character changes. They become filled with the fruit of the Spirit — love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control (Galatians 5:22-23). As a result, they are more patient and content. They are less anxious and more peaceful. Schedule regular times for these and other healthy activities you enjoy such as journaling.
Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.
Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.
Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.
Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you. In addition, although self-care is not a cure for mental illnesses, understanding what causes or triggers your mild symptoms and what coping techniques work for you can help manage your mental health.
God’s Perspective on Mental Health
Throughout God’s Word we see God caring for people – their whole being specifically. In 1 Kings, when Elijah is fleeing for his life he finds himself under a tree, wishing to die (1 Kings 19:4). God cares for Elijah giving him food to eat and time to sleep – meeting his physical needs first before then talking to Elijah about his calling. Elijah, and many of my clients, learned to take their emotions to God because he cares for their whole self. It’s okay to bring God our questions, our hurts and our struggles.
Matthew Sleeth, MD, shared in a podcast the importance of doing a “systems check” known as H.A.L.T. (Hungry, Angry, Lonely, Tired). This is helpful with little ones and adults. When you are in a stressed state, ask yourself - am I hungry, angry, lonely (or afraid of something), or tired? Identify what’s going on and seek the appropriate resources. This can be finding a good therapist, calling a friend, seeking help from a physician for medication or beginning some healthy rhythms.
I find encouragement from Philippians 4:8, “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”
Loving God with our minds can be different for everyone. It's not always easy changing our minds to think about something else or challenging our thoughts. One of the ways that God shows us that he cares for our mental health is by providing us with the things we need - a great therapist, access to medication, time with Him, a good support system, or all of the above. Loving God with our minds can mean utilizing some of these things he provides.
My hope is that however you find it possible, you know you have a God who is near, who cares and is ready to comfort you. May we be a people who love God with our minds by caring for our whole self, including our mental health.
If you or someone you know is in a crisis, get help immediately. You can text the 988 Suicide & Crisis Lifeline at 988 24 hours a day, 7 days a week.
Resources
NIMH » Women and Mental Health (nih.gov)
https://thecentercounseling.org/articles/does-god-care-about-my-mental-health
https://www.gcu.edu/blog/theology-ministry/theology-thursday-christian-perspective-meditation
Mabel Martinez-Almonte, MA, OTR/L, NCC
DISCLAIMER: The content on this blog is generated for entertainment or/and informative purposes, but not intended to be a substitute for professional medical or behavioral health advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified mental health provider with any questions you may have regarding a medical or mental health condition.