Overview
Women are more likely to experience mental health issues than men. In fact, in 2020, around 7% of women in the US were dealing with serious mental illnesses, compared to 4% of men[1]. This difference can be partly explained by hormonal changes throughout a woman’s life and the societal pressures women often face to balance work, family, and caregiving responsibilities. To support their mental well-being, women need to understand the unique challenges they may encounter at each stage of life.
Girls’ Puberty Journey Has Mental Health Implications
One of the earliest stages where mental health challenges can arise for women is during puberty. Puberty is not only a time of significant changes for girls, but it also brings mental health struggles along with it. A large-scale study shows that many people start having mental health problems around the age of 14.5[2], which aligns with when puberty begins. As girls go through puberty, their bodies experience major shifts in hormones, such as estrogen and progesterone, which are key to controlling the menstrual cycle and how the brain works[3].
Although the complex relationship between hormones and mental health is not fully understood thus far, experts believe that fluctuations in hormone levels can significantly influence emotions and mood. For instance, during puberty, hormonal changes can lead to various emotional and psychological issues, such as mood swings, anxiety, depression, irritability, aggression, sleep disturbances, and increased sensitivity[4].
Also, girls going through puberty face a wide range of challenges that can worsen mental health problems. Society beauty standards, pressure from social media, academic stress, and bullying can all lead to feelings of worry, sadness, and low self-esteem.
Mental Health Coping Strategies for Girls During Puberty
Puberty is a natural phase that every girl goes through. To better adapt to this process, young girls may benefit from the following coping strategies:
- Open communication: Initiate open conversations about body changes, emotions, and social pressures with trusted adults.
- Healthy habits: Practice good self-care habits such as regular sleep, balanced meals, and physical activity to support emotional well-being.
- Positive body image: Focus on strength and capabilities, not just appearance.
- Stress management: Learn stress-reduction techniques like mindfulness exercises, deep breathing, or creative outlets.
- Social support system: Build strong friendships and positive peer relationships for enhanced social support.
Young Women Face Higher Mental Health Risks
When girls enter young adulthood, the vulnerability to mental health risks remains. According to the 2021 National Survey on Drug Use and Health, young women aged 18 to 25 in the US were significantly more likely to experience mental health issues than young men. In fact, young women were 1.5 to 1.9 times more likely than young men to have any mental illness, and they were also 1.9 to 3.5 times more likely to have serious mental illness[5].
During young adulthood, the brain—especially the areas responsible for impulse control, planning, and goal-oriented behavior—continues to develop well into the twenties. The development can cause heightened sensitivity among young adults, making them more susceptible to emotional responses and peer pressure, which contributes to the increased risk of mental illness[6].
Additionally, the stress of major life transitions, such as starting college, entering the workforce, forming relationships, and gaining independence, can lead to or worsen young women’s mental health conditions.
While these factors contribute to the increased risk of mental health issues, hormonal fluctuations are also significant for young women. During the menstrual cycle, estrogen and progesterone levels fluctuate, which can lead to mood swings, irritability, and other symptoms of premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD).
Mental Health Coping Strategies for Young Women
To support their mental health during young adulthood, women can implement the following strategies:
- Prioritize self-care: Engage in activities that promote relaxation and stress reduction, such as exercise, hobbies, or spending time in nature.
- Maintain a balanced lifestyle: Ensure adequate sleep, a healthy diet, and regular physical activity to support physical and mental health.
- Build a strong support network: Connect with friends, family, or support groups who can offer understanding and encouragement.
- Practice mindfulness: Practice mindfulness techniques, like meditation or deep breathing, can help manage stress and improve emotional regulation.
- Set realistic goals: Establish achievable goals to avoid feelings of overwhelm and maintain a sense of accomplishment.
Mental Health Risks for Women in Their Prime
Entering the phase of 30s and 40s may be a prelude to a “perfect storm” for some women. This stage of life is marked by significant hormonal changes, pressures from societal expectations, and struggles to balance career ambitions with family responsibilities.
Hormonal fluctuations occur not only during the menstrual cycle but also exert a significant influence on women’s well-being during and after childbirth. Elevated estrogen levels and shifts in progesterone can exacerbate conditions like Premenstrual Dysphoric Disorder (PMDD). Similarly, hormonal changes during and after pregnancy can trigger mood swings, anxiety, and postpartum depression.
Beyond hormonal shifts, women in this stage face additional pressures. The expectations to achieve traditional milestones—such as marriage, parenthood, and homeownership—can feel overwhelming, particularly in the face of economic challenges. This gap between societal expectations and personal realities, compounded by comparisons on social media, often leads to feelings of inadequacy, anxiety, and depression.
Another prominent mental health risk factor for women during this period is their relationship status. Research shows that marriage, as a source of support, generally has a protective effect against mental disorders for both men and women. However, married women may have a higher risk of experiencing depression and anxiety due to marital distress[7].
The cumulative effect of these stressors can exceed many women’s coping abilities, resulting in heightened anxiety or depression. It is crucial to recognize and address these specific challenges to effectively support the mental well-being of women during this life stage.
Mental Health Coping Strategies for Women in Their Prime
Women in their 30s and 40s can adopt proactive coping strategies to take on the unique mental health challenges they face. Here are some effective suggestions:
- Seek assistance and support: Connect with friends, family, support groups, or consider therapy and family counseling for family challenges.
- Prioritize work-life balance: Set boundaries, delegate tasks, and prioritize self-care.
- Manage stress: Practice mindfulness, relaxation techniques, or explore activities like yoga or meditation.
- Focus on self-discovery: Explore new hobbies, pursue education, or reconnect with old interests.
Mental Health Risks Faced by Women in Their Later Years
As women age beyond their prime years, new mental health risks emerge. The aging process is a series of physical, social and emotional changes that can potentially lead to mental health issues. Approximately 14% of adults over the age of 60 live with mental disorders[8], such as depression or anxiety. Empirical studies from around the world found that older women had significantly higher rates of depression than older men[9].
One of the most important mental health risk factors among older women is the menopause-related hormonal changes. In menopause, the fluctuation in the levels of estrogen and progesterone brings about mood swings, brain fog, sleep disorders, and anxiety. Additionally, hormones can affect the level of serotonin, which is a brain chemical for regulating mood, sleep, and memory, etc.
Hormonal changes are also a key risk factor for the development of Alzheimer’s disease, which according to the Alzheimer’s Society in the UK, affects more women than men[10]. As this disease progresses, the parts of human brain responsible for emotions, memory, and thinking can be damaged, leading to anxiety and depression.
On the other hand, the decrease in estrogen accelerates osteoporosis (i.e., bone loss), which leads to chronic pain and mobility loss, can take a toll on mental well-being among older women. Coupled with other health problems or disabilities, the ability of elderly women to participate in social activities will be further impaired, leading to the feelings of isolation, which in turn can contribute to depression and anxiety.
Mental Health Coping Strategies for Senior Women
Aging can bring about significant changes in women’s lives, often leading to mental health challenges. Here are some effective coping strategies for them to try:
- Explore therapy and address physical health concerns: Consider cognitive behavioral therapy (CBT) to manage negative thoughts and consult with physicians to address physical health issues that may impact mental well-being.
- Prioritize self-care and stress management: Engage in relaxation activities like meditation or yoga and implement stress-reduction techniques like deep breathing or journaling.
- Nourish your body and mind: Exercise regularly, maintain a balanced diet, and ensure quality sleep by establishing a consistent sleep schedule and creating a comfortable sleep environment.
- Challenge negative thoughts: Replace negative self-talk with positive affirmations and focus on your strengths.
- Educate yourself: Learn about mental health conditions and how to manage them effectively.
- Build and maintain social connections: Connect with friends and family, join community groups, or volunteer to foster social interaction and reduce feelings of isolation.
Final Thoughts
The journey to mental well-being is personal and evolves through each stage of life. From the hormonal changes of puberty to the pressures of midlife and the unique challenges of aging, every phase brings its own struggles and victories. It’s important to remember that no one has to navigate this journey alone. By acknowledging these challenges and seeking support, resilience can be built, and strength can be found along the way.
Sources:
- Casali, M. (2022, May 22). Why Women are More Prone to Mental Health Disorders | Turnbridge. Retrieved August 29, 2024, from Turnbridge website: https://www.turnbridge.com/news-events/latest-articles/women-and-mental-health/
- Solmi, M., Joaquim Radua, Olivola, M., Croce, E., Soardo, L., Salazar, G., … Paolo Fusar-Poli. (2021). Age at onset of mental disorders worldwide: large-scale meta-analysis of 192 epidemiological studies. Molecular Psychiatry, 27(1), 281–295. https://doi.org/10.1038/s41380-021-01161-7
- “Menopause brain” is a real thing. Here’s what to do about it.. (2021, March 5). Retrieved August 31, 2024, from NPR website: https://www.npr.org/transcripts/973805003
- Relational Psych – Seattle. (2023). Retrieved September 9, 2024, from Relationalpsych.group website: https://www.relationalpsych.group/articles/understanding-how-hormonal-changes-impact-emotional-health-for-teens
- 2021 NSDUH Data Brief: Gender Differences In Past Year Mental Health Among Young Adults | CBHSQ Data. (2021). Retrieved September 3, 2024, from Samhsa.gov website: https://www.samhsa.gov/data/report/gender-differences-mental-health-young-adult
- Shannon. (2018, March 14). Onset of Mental Illness: First Signs and Symptoms in Young Adults. Retrieved September 4, 2024, from Skyland Trail website: https://www.skylandtrail.org/onset-of-mental-illness-first-signs-and-symptoms-in-young-adults/
- Scott, K. M., Wells, J. E., M. Angermeyer, Brugha, T. S., E. Bromet, K. Demyttenaere, … Kessler, R. C. (2009). Gender and the relationship between marital status and first onset of mood, anxiety and substance use disorders. Psychological Medicine, 40(9), 1495–1505. https://doi.org/10.1017/s0033291709991942
- World. (2023, October 20). Mental health of older adults. Retrieved September 13, 2024, from Who.int website: https://www.who.int/news-room/fact-sheets/detail/mental-health-of-older-adults
- Girgus, J., Yang, K., & Ferri, C. (2017). The Gender Difference in Depression: Are Elderly Women at Greater Risk for Depression Than Elderly Men? Geriatrics, 2(4), 35–35. https://doi.org/10.3390/geriatrics2040035
- Why is dementia different for women? (2024). Retrieved September 13, 2024, from Alzheimer’s Society website: https://www.alzheimers.org.uk/blog/why-dementia-different-women