Women need to be empowered to make mental health a priority and it is up to each woman to do her part in bringing mental wellness to the forefront. Below are some concrete suggestions towards this endeavor:
Take regular mental health screeners and talk to your medical provider about your mental health.
Women should take a screening test often and especially after major life events such as birth of a new child, death in the family, divorce, career change, when children leave home for college, or during stressful time periods. Share your scores from this confidential online screening tool with your medical provider and ask how they can help. https://screening.mentalhealthamerica.net/screening-tools
Make it a habit to focus on coping and mindfulness strategies every day.
Women play multiple, complex roles within their personal and work lives. It is important to incorporate mindfulness, self-care, gratitude, and positive thinking strategies in order to cope through the high demands of the day. Make time for exercise, adequate sleep, and a healthy, nutritious diet. Care for yourself as you care for your children and other family members. Make yourself the first priority.
Make the daily effort to shift your thoughts to make them more positive.
Recognize that negative thinking is not helpful, and then list three positive things you can do to solve the problem. Ask yourself, What advice would I give my child or friend if they were in this same situation?, then apply that advice to yourself. Seek consultation from friends, family, and elders when you feel stuck. Remember, you do not have to believe every negative thought you have.
Nurture your relationships, seek support, and be a champion of other women.
Human beings are social animals, and we thrive with having trusting and empathetic relationships. Suffering is a part of life, and we all experience challenging periods at some point in our lives. Take a risk with someone you value and trust and share your struggles with them. Showing vulnerability is a strength, and creates opportunities to witness the goodness that exists around you. Leaders should make it a point to be inclusive and sensitive to the needs of women who appear to be marginalized and suffering.
Be an advocate.
When you engage in community programs that discuss health or quality of life, start or include conversations regarding mental health. Do your part in breaking the stigma by bringing mental health issues to the forefront.
If you are encountering a mental illness, then remember that help is available. Reach out to your medical provider, community leaders, or call the ACCESS/Social Safety Net (SSN) helpline to get confidential support from a professional. Suffering in silence is painful and unnecessary; ask for help. It's the sensible thing to do.
Dr. Nirmeen Rajani is a Licensed Clinical Psychologist in Schaumburg, IL, specializing in anxiety, depression, grief counseling, trauma/PTSD, substance abuse, pediatric concerns, and maternal depression.
