Women are more prone to depression, anxiety, and sleep problems than men. In fact, women experience depression at twice the rate as men. There are several possible causes -- biological, psychological, and sociocultural in nature.
?Women are more prone to fluctuating hormones, especially around pregnancy, childbirth, and menopause (biological).
?Women tend to think more about life events and relationships than men, which can predispose some to developing depression (psychological).
?Women often bear more of the day-to-day responsibilities of raising children as well as the responsibilities of housework and caring for aging parents, often while working full time(sociocultural).
So it is important to get depression, stress, and anxiety under control, since they can lead to a host of other problems, from headaches/migraines to weight gain to sleep problems.
Learn to manage mental health issues by using these techniques:
?Change the factors you can
You may not be able to walk away from a stressful job or home situation, but you can develop new responses to defense anger or conflict. You can also learn to manage your time better with stress-lowering techniques.
The natural decrease in adrenaline production after exercise may counteract the stress response. People who are physically fit handle stress better.
?Take healthy diet
Taking healthy diet like eating whole grain foods, vitamin -rich foods, green leafy vegetables and fresh fruits and avoiding processed foods or junk foods-- can help to relieve your stress.
Learning techniques such as guided imagery, meditation, muscle relaxation and relaxed breathing can help you relax. You can also focus on hobbies or activities you find calming -- such as reading books, listening to some soothing music or playing with your pet. Connect with nature and stay spiritually connected to Lord.
?Build a positive support network
From dealing with cancer to coping with a troubled relationship, social support can help reduce stress and prolong life.
?Recognize when you need help
If stress is keeping you from work or hindering your daily routine, talk with your doctor or any clinical psychologist. Cognitive Behavioral Therapy is one approach that can help you gain control over your symptoms.
? Getting a good night’s sleep
Sleep deprivation can lead to forgetfulness and problems in concentration, besides causing stress. To sleep better, consider these suggestions:
> Limit time in bed
Spending too much time in bed usually disrupts sleep in the middle of the night.
> Don’t try too hard to sleep
Read a book or watch TV until you become drowsy, and then go to your bedroom to fall asleep naturally. Try to maintain a regular time for going to bed and for getting up. Usually going early to bed at night and getting up early in the morning makes you healthy.
> Avoid or limit caffeine, smoking and alcohol
Caffeine is a stimulant. Nicotine also can interfere with sleep. And although alcohol is a depressant and may help you doze off, it can disrupt restful sleep.
> Exercise and stay active
Regular physical activity and exercise contribute to a restful sleep. Aim for 30 minutes or more of exercise on most days. Avoid exercising too close to your bedtime so it doesn’t interfere with your sleep.
> Watch what you eat before you sleep
A light snack may help you relax before sleeping, but avoid heavy meals and foods that could cause heartburn. Drink less liquid before bedtime so that you won’t have to go to the bathroom as often.
?And if you are experiencing troubling symptoms, such as ongoing feelings of hopelessness, sadness, or guilt, sleep disturbances (such as trouble falling or staying asleep), loss of interest, problems concentrating, physical aches, and pains, suicidal thoughts, muscle tension, irritability, restlessness, or others, see your doctor right away.