Mental health can affect any of us, at any stage of our lives. But this World Mental Health Day (10th October) and every day, we wanted to take a little time to talk specifically about women’s mental health.
From the pressures of everyday life to pregnancy, motherhood and menopause, there are experiences and stages of life that can have a significant impact on how we feel.
And while we’re getting better at talking about mental health, many people still struggle quietly.
So, here are 10 facts worth knowing about women’s mental health, along with some simple ways we can all support our everyday wellbeing and, importantly, where to turn when self-care isn’t enough.
1. Around 1 in 4 women experience a common mental health condition in any given week
The latest NHS Adult Psychiatric Morbidity Survey found that 24.2% of women in England had experienced a common mental health condition (CMHC) in the previous week, compared with 15.4% of men.
Common mental health conditions in the survey include generalised anxiety disorder, depression, phobias, obsessive compulsive disorder (OCD) and panic disorder.
Read the NHS Adult Psychiatric Morbidity Survey
2. Anxiety is one of the most common mental health conditions
According to the same NHS research, 8.9% of women had generalised anxiety disorder (GAD), compared with 5.7% of men.
Of course, occasionally feeling worried or anxious is part of being human. An anxiety disorder is different and can have a significant impact on someone's everyday life.
3. Younger women are particularly affected
Mental health difficulties can affect women of any age, but NHS data show that common mental health conditions are particularly prevalent among younger adults.
The difference between men and women is also greatest among those aged 16 to 24, according to analysis of the latest NHS Adult Psychiatric Morbidity Survey.
It’s an important reminder that struggling with your mental health isn't something that only happens later in life.
4. Pregnancy and becoming a mum can affect mental health, too
Pregnancy and the arrival of a new baby are often portrayed as purely happy occasions. But the reality can be far more complicated, and there should be no shame in acknowledging that.
The NHS says up to 1 in 5 women develop mental health problems such as depression or anxiety during pregnancy or in the first year after giving birth.
If you're pregnant or have recently had a baby and you're concerned about how you're feeling, you can speak to your GP, midwife or health visitor.
5. Mental wellbeing can change during perimenopause and menopause
Mental health isn't separate from our physical health, and hormonal changes can influence how we feel.
The NHS lists mood swings, low mood and anxiety among the common symptoms women may experience around perimenopause and menopause. Sleep problems can also leave some women feeling more irritable, stressed or anxious.
If symptoms are affecting your everyday life, speak to your GP or another healthcare professional rather than feeling you simply have to put up with them.
6. Mental health difficulties aren't always obvious
There isn't one way that somebody experiencing poor mental health will look or behave.
Someone might be going to work, caring for their family, seeing friends and seemingly carrying on as normal while finding things incredibly difficult internally.
Samaritans lists signs that someone may be struggling to cope including feeling overwhelmed, finding everyday tasks difficult, feeling more tired than usual, not wanting to do things they usually enjoy, or experiencing burnout. And sometimes, there may be very few outward signs at all.
Learn more about signs someone may be struggling from Samaritans.
7. Sleep and mental wellbeing are closely connected
We all know how different the world can feel after a terrible night's sleep.
The NHS advises that regularly not getting enough sleep can leave us feeling tired, irritable and less able to cope, while longer-term sleep difficulties can affect our mood, relationships and everyday lives.
Most healthy adults need around 7 to 9 hours of sleep a night, although everybody is different.
8. Movement can support our mental wellbeing
Moving our bodies isn't only about physical fitness.
According to the NHS advice, being active can help to reduce tension, anxiety, stress and mental fatigue, while also supporting sleep, confidence and mood.
That doesn't mean you need to suddenly become a marathon runner... A walk, Pilates class, gardening, dancing around the kitchen or simply spending a little more time moving can all count.
9. Connection matters
When life gets busy, spending meaningful time with other people can easily slip down the priority list.
But connection can be an important part of looking after our wellbeing. The NHS recommends spending quality time with friends or family, talking to someone about how we're feeling and finding ways to connect with others as ways to support mental wellbeing and reduce feelings of loneliness.
Sometimes that starts with something as simple as asking someone:
"How are you, really?"
10. You don't have to wait for a crisis to ask for help
Perhaps the most important fact on this list is that you don't need to reach breaking point before you talk to someone. If you've noticed a change in how you're feeling, you're struggling to cope or something simply doesn't feel right, consider speaking to someone you trust or contacting your GP.
There are also organisations and services dedicated to listening and helping. And if someone you care about doesn't seem themselves, checking in can open the door to a conversation they might have been finding difficult to start themselves.
Small Ways to Support Your Everyday Wellbeing
There is no perfect morning routine, diet or self-care checklist that guarantees good mental health.
Instead, looking after your wellbeing can be about finding small things that work for you and making space for them where you can.
That might mean:
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Moving your body in a way you enjoy
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Spending some time outside
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Prioritising rest and a regular sleep routine
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Making time for the people who make you feel good
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Taking breaks from your phone or social media
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Eating regularly and looking after your physical wellbeing
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Practising mindfulness, meditation or breathing exercises
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Making time for hobbies you enjoy
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Talking about how you're feeling
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Asking for professional support when you need it
The NHS's Every Mind Matters website is a great place to find practical, evidence-based ideas for supporting your mental wellbeing.
Creating Your Own Daily Wellbeing Routine
At Herbs of Grace, we're big believers in creating small moments in the day that encourage us to look after ourselves.
For some people, a daily wellbeing routine might include movement, making time for a cup of tea without distractions, getting outside, winding down properly before bed or taking a daily supplement.
Our stress relief and wellbeing supplements have been created for people looking to incorporate herbal supplements into their wider everyday wellbeing routine.
However, it's important to make a clear distinction here: supplements are not intended to prevent, treat or cure mental health conditions and should never be used as a replacement for medical advice, prescribed medication, talking therapies or other appropriate mental health support.
If you're taking medication, have an existing health condition, are pregnant or breastfeeding, or you're unsure whether a supplement is suitable for you, speak to an appropriate healthcare professional before taking it.
When Self-Care Isn't Enough
There are days when a walk, an early night or an hour to yourself might make you feel a little better, and there are times when you need more support.
If you're struggling with your mental health, you don't need to try to manage everything through self-care alone. Your GP can talk to you about what you're experiencing and the support and treatment that may be appropriate. In England, you may also be able to refer yourself to NHS Talking Therapies.
There are also charities and services you can turn to:
Samaritans
If you need someone to talk to, you can call 116 123 free, 24 hours a day, 365 days a year. You don't have to be suicidal to contact Samaritans, they're there to listen to whatever you're going through.
Mind
Mind provides information and support around mental health problems, including information about getting help and understanding different mental health conditions.
PANDAS Foundation
PANDAS provides support for parents and networks affected by perinatal mental illness, including during pregnancy and after having a baby.
If You Need Urgent Help
If you need urgent help for your mental health in England, you can call NHS 111 and select the mental health option, or use NHS 111 online. If you or somebody else is in immediate danger, call 999 or go to A&E.
Find urgent mental health support through the NHS
This World Mental Health Day, Let's Keep Talking
Mental health is personal. What feels manageable to one person can feel overwhelming to another, and there's no single way to look after ourselves. So this World Mental Health Day, perhaps the most valuable thing we can do is make a little more room for honest conversations.
Check in with yourself. Check in with your friends. Check in with your mum, sister, daughter, colleague or the woman who always seems to have everything under control. Listen without judgement. And remember that asking for support is something you can do at any point, not only when things reach crisis point.
