Mental Health and the Importance of Community and Self-Care for Women

By Christine C. Thomas, Ph.D.

Mental Health Awareness Month is observed in May every year in the United States. This is a month dedicated to raising awareness about mental health and breaking down the stigma surrounding mental illness. Mental Health Awareness Month provides an opportunity to promote the importance of mental health and encourage people to seek help when needed. However, it’s important to note that mental health should be a year-round priority, and individuals should prioritize their mental health every day.

What is Mental Health?

Mental health refers to a person’s psychological and emotional well-being, which includes their ability to cope with life’s challenges, maintain healthy relationships, and function effectively in daily life. Mental health is not just the absence of mental illness, but also the presence of positive mental states, such as happiness, fulfillment, and resilience. Good mental health allows individuals to recognize their own abilities, cope with normal stresses of life, work productively, and contribute to their communities. On the other hand, poor mental health can negatively impact an individual’s thoughts, feelings, and behaviors, making it difficult to cope with everyday life. Mental health encompasses a wide range of conditions and disorders, including anxiety, depression, bipolar disorder, schizophrenia, eating disorders, and substance abuse. It is important to recognize that mental health affects people of all ages, genders, and backgrounds, and seeking support and treatment for mental health concerns is crucial for overall well-being.

Mental Health Stigma

Mental health stigma refers to the negative attitudes, beliefs, and stereotypes that exist around mental illness. Unfortunately, mental health stigma is still prevalent in many societies, which can make it difficult for women to seek the help they need. The stigma can make individuals feel ashamed or embarrassed about their mental health struggles, leading to a reluctance to seek support and treatment. Women, in particular, may face additional barriers to accessing mental health support due to the gendered nature of mental health stigma. For example, women may be more likely to experience judgement and stigma around mental health issues related to motherhood, such as postpartum depression. Additionally, gender stereotypes around women being more “emotional” or “hysterical” may lead to mental health concerns being dismissed or trivialized. Reducing mental health stigma is crucial for encouraging women to seek support and treatment for their mental health concerns. Raising awareness about mental health, increasing education about mental illness, and sharing personal experiences can all help to reduce the stigma associated with mental health. Additionally, creating safe spaces for individuals to talk openly about their mental health experiences can help to reduce the feelings of shame and embarrassment that often come with mental health stigma. It’s essential for women to know that seeking support for their mental health concerns is a sign of strength, not weakness. By reducing mental health stigma, we can create a more supportive and accepting environment for women to seek help and prioritize their mental health. This can lead to better outcomes for individuals, families, and communities, as mental health is an essential component of overall well-being. How has the stigma of mental health affected your work life or career? What do you wish your colleagues and/or boss would understand about your mental health?

The Importance of Good Mental Health for Women

Mental health is essential for overall well-being, and this holds particularly true for women. Women face unique challenges that can have a significant impact on their mental health, and these challenges are often related to their roles and responsibilities in society. One significant challenge that women face is the demands of work and home life. Women often juggle multiple roles, including being a caregiver, employee, and parent, which can be stressful and exhausting. This can lead to stress, anxiety, and burnout, which can have a significant impact on mental health. In addition to work and home responsibilities, societal pressures can also affect women’s mental health. Women are often subject to unfair and unrealistic societal expectations about their appearance, behavior, and roles. These pressures can lead to feelings of inadequacy, low self-esteem, and negative body image, which can negatively impact mental health. Furthermore, biological factors, such as hormonal changes during puberty, pregnancy, and menopause, can also affect women’s mental health. Hormonal changes can lead to mood swings, anxiety, and depression, which can be challenging to manage without proper support. It’s essential for women to prioritize their mental health and seek out the support they need to manage these unique challenges. This may include seeking therapy, joining support groups, practicing self-care, or setting boundaries to reduce stress.

The Importance of Community

Having strong social connections is an essential component of mental health for women. Having a supportive network of family, friends, or community groups can help women better manage stress, anxiety, and depression. These connections can provide a sense of belonging, validation, and a safe space to express their emotions. In particular, support groups specifically designed for women can be an excellent way for women to connect with others who are facing similar challenges. These groups provide a space for women to share their experiences and offer each other encouragement, support, and understanding. It can be especially helpful for women who feel isolated or alone in their struggles, such as women experiencing postpartum depression, grief, or trauma. Support groups can take many forms, including online forums, peer-led groups, or professionally facilitated groups. Women can seek out groups that align with their specific needs and interests, whether it be a group focused on parenting, career, mental health, or a particular health condition. It’s worth noting that for some women, the idea of seeking support through a group setting can be intimidating or uncomfortable. In these cases, seeking support from individual therapists or counselors may be more appropriate. However, for those who feel comfortable in a group setting, support groups can be a powerful tool for improving mental health and overall well-being.

The Importance of Self-Care

Self-care is a crucial aspect of mental health for women. It involves taking steps to prioritize one’s own physical, emotional, and mental well-being. It’s easy for women to prioritize the needs of others over their own, but taking care of oneself is essential for maintaining good mental health. Self-care can take many forms, and it is essential to find what works best for each individual. Some examples of self-care activities include taking time for oneself, engaging in activities that bring joy, getting enough sleep, and practicing self-compassion. Taking time for oneself is crucial for maintaining good mental health. This can include engaging in activities such as reading, taking a bath, going for a walk, or simply spending time alone. Taking time for oneself can help to reduce stress, promote relaxation, and improve overall well-being. Engaging in activities that bring joy can also help to improve mental health. This can include hobbies such as painting, gardening, or dancing. Finding activities that bring joy and pleasure can help to promote positive emotions, improve mood, and reduce stress. Getting enough sleep is another critical aspect of self-care. Lack of sleep can negatively impact mental health, leading to irritability, anxiety, and depression. Prioritizing sleep by establishing a consistent sleep routine and creating a relaxing sleep environment can help to improve mental health. Practicing self-compassion is also essential for good mental health. Self-compassion involves treating oneself with kindness, understanding, and acceptance. This can include acknowledging one’s own needs, emotions, and limitations without judgment or criticism. Practicing self-compassion can help to reduce feelings of stress, anxiety, and self-doubt. Taking time for oneself, engaging in activities that bring joy, getting enough sleep, and practicing self-compassion are all essential components of self-care. By prioritizing self-care, women can improve their mental health, reduce stress, and lead fulfilling lives. It’s essential to find what works best for each individual and to make self-care a priority in daily life.

In conclusion, mental health is crucial for overall well-being, and women face unique challenges that can impact their mental health. Mental Health Awareness Month provides an opportunity to raise awareness and break down the stigma surrounding mental illness, but it’s important to remember that mental health should be a year-round priority. Women may face barriers to seeking support and treatment due to mental health stigma, societal pressures, and the demands of work and home life. However, prioritizing mental health through community support, self-care, and seeking professional help when needed can improve mental health and lead to a more fulfilling life. It’s important to create a supportive and accepting environment for women to prioritize their mental health and seek the help they need. By working together to reduce stigma and prioritize mental health, we can promote positive mental states and overall well-being for women and all individuals.

Mental Health Scripture Meditation

If you're facing challenges with fear, depression, anxiety, or perfectionism, here are some scriptures that can provide God's outlook on good mental health and offer techniques for overcoming these struggles. But if you require help, don't hesitate to seek support from your pastor or someone in your community. Alternatively, you can use the contact numbers provided below to obtain the aid you need.

Scripture To Combat Fear

• 2 Timothy 1:7 “For God did not give us a spirit of fear, but of power and of love and a sound mind.”

• Deuteronomy 31:8 “He will never leave you nor forsake you. Do not be afraid; do not be discouraged.”

• Isaiah 43:1 “Don’t fear, for I have redeemed you; I have called you by name; you are Mine.”

• Isaiah 41:10 “Fear not, for I am with you; Be not dismayed, for I am your God. I will strengthen you, yes, I will help you, I will uphold you with My righteous right hand.”

• Psalm 23:4 “Yea, though I walk through the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me.”

• Psalm 34:4-8 “I sought the Lord, and he heard me, and delivered me from all my fears. They looked unto him, and were lightened: and their faces were not ashamed. This poor man cried, and the Lord heard him, and saved him out of all his troubles. The angel of the Lord encampeth round about them that fear him, and delivereth them. O taste and see that the Lord is good: blessed is the man that trusteth in him.

• Psalm 46:1-3 “God is our refuge and strength, a very present help in trouble. Therefore will not we fear, though the earth be removed, and though the mountains be carried into the midst of the sea; Though the waters thereof roar and be troubled, though the mountains shake with the swelling thereof. Selah.”

• Psalm 56:3-4 “What time I am afraid, I will trust in thee. In God I will praise his word, in God I have put my trust; I will not fear what flesh can do unto me.”

Scripture To Combat Depression

• Psalm 34:17 “The righteous cry out, and the LORD hears them; he delivers them from all their troubles.”

• Psalm 42:11 “Why, my soul, are you downcast? Why so disturbed within me? Put your hope in God, for I will yet praise him, my Savior and my God.”

• 2 Corinthians 1: 3-4 “Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God.”

• Psalm 40: 1-3 1 “I waited patiently for the LORD; he turned to me and heard my cry. He lifted me out of the slimy pit, out of the mud and mire; he set my feet on a rock and gave me a firm place to stand. He put a new song in my mouth, a hymn of praise to our God. Many will see and fear the LORD and put their trust in him.”

Scripture To Combat Anxiety And Worry

• Philippians 4:6-7 “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

• Matthew 6:34, Take therefore no thought for the morrow: for the morrow shall take thought for the things of itself. Sufficient unto the day is the evil thereof.

• John 14:27 “Take therefore no thought for the morrow: for the morrow shall take thought for the things of itself. Sufficient unto the day is the evil thereof.”

• Psalm 55:22 “Cast thy burden upon the LORD, and he shall sustain thee: he shall never suffer the righteous to be moved.”

Scripture To Combat Perfectionism

• Galatians 1:10 “Am I trying to win the approval of men, or God? Or am I trying to please men? If I were still trying to please men, I would not be a servant of Christ.”

• Psalm 18:32 “It is God who arms me with strength and makes my way perfect.”

• 1 John 1:9 “If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.”

Mental Health Numbers

• Substance Abuse and Mental Health Services Administration (SAMHSA) 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance abuse disorder

• Mental Health America: Call or text 988 or chat 988lifeline.org. The 988 Suicide & Crisis Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week.

• National Alliance on Mental Health (NAMI): The NAMI HelpLine is here for you. HelpLine volunteers are working to answer questions, offer support and provide practical next steps. The NAMI HelpLine can be reached Monday through Friday, 10 a.m. – 10 p.m., ET. Call 1-800-950-NAMI (6264), text "HelpLine" to 62640 or email us at helpline@nami.org

Mama Thomas

Prayer Warrior, Christian Comedian, and Minister of The Gospel