Category: Mental Health

Therapy is the multitool of healing. With various shapes and applications, there’s a suitable fit for everyone, but finding the right fit for you and figuring out how to get the most out of therapy can be entirely different processes. 

Maybe it’s your first time, and you’re feeling overwhelmed, or you’re just starting back, and the thought of establishing such a relationship again feels overwhelming to you. Or maybe the expanse of possibility- and your role in it- is the very thing holding you back from beginning at all. 

There are many things you can do to contribute to the benefit of your therapeutic experiences. The most crucial part is that you’re here and you’re willing, but we want to help you build on the knowledge you can bring into the therapeutic relationship to ensure you leave feeling as empowered as possible. From session to session to the overarching tone of your healing journey, you deserve to feel prepared. 

So, how can you get the most out of therapy? 

Be accountable 

Taking responsibility for your actions as well as your attitudes and emotions is a valuable part of the therapeutic process. Accountability is the process of recognizing the gravity of your consciousness in the way you exist in the world, even when that gravity feels uncomfortable. This may mean accepting fault for wrongdoing or bearing the knowledge that the way you engage with those around you altered the situation you encountered in a way that wasn’t ideal. 

It’s not all hard revelations, though. Accountability also means accepting the positive consequences of your presence or actions. Being accountable for the knowledge you bring or the value of your impact on situations that grew or expanded because you were a part of them can help you identify strengths and develop those skills to be a more comprehensive part of your worldview. 

Embracing accountability as a required part of your healing will help you to help yourself by seeing the places you could respond to old feelings or experiences in new ways. In turn, this will create the space for your therapist to help you build your skillset at recognizing those opportunities for growth and the tools to unlock new potential for your compassionate accountability to serve you positively. 

Embrace curiosity 

An element of the curious lingers in the unfamiliar. Often, we grow to recognize this with resistance or suspicion. Some of us may experience new things with an edge of defensiveness. Embracing the unfamiliar in all its formats can help you expand your holistic perspective beyond your most hopeful daydreams by embracing the possibility hidden in the mundane. 

 

What if I am bad at this?	⟶	What if this is a hidden strength?
What if my plans go wrong?	⟶	What if my plans go right?
What if it’s painful?	⟶	What if it’s liberating?
What if no one likes me?	⟶	What if I find space to belong?

If you’ve ever experienced anxiety, you’re familiar with the power of the “what if?’. By inviting curiosity into your therapeutic spaces, you can re-shape the impact of “what if?” by offering it a connotation of wonder. Curiosity can be a powerful way to engage your imagination as an active part of reshaping your reality when you allow yourself to flourish in the safety of therapy, guided by an expert who is there to support you through the experiences you have. 

Speak up 

You are your most powerful ally. Using your voice to communicate clearly and concisely about what you need and how you feel is an important tool you can use to guide your therapeutic experience. If you know what you want from therapy or have specific goals, share them. Suppose there’s something that’s not working or you think could be going better. In that case, it’s okay to initiate a conversation about re-evaluating those elements to ensure they’re an ideal fit for where you are today. Maybe the space you occupy on your recovery journey has changed, or the emotions you’re experiencing have been impacted by something you couldn’t have anticipated. 

No matter what it is that’s weighing on you, good or bad, you are a powerful advocate for your needs. Through therapy, you’ll learn how to use it, and here is the best place to exercise its power to ensure you are getting the most beneficial support possible. 

Show Up, Authentically 

The most valuable tip we can offer you is to be authentic. Show up as your whole self for the whole time. From the very start, it’s key to ensure your therapist sees all sides of your personality. Resist the urge to downplay your strengths and gloss over your flaws. You are here to grow, and judgment of your character has no place in a holistic healing relationship. When you bring your authentic self to therapy, you invite the therapist into the vulnerable spaces where healing begins so it can take place most holistically. 

You have the power to shape your healing journey, and we’re here to help along the way. 

We all have days when we feel sad and tired and we just don’t want to get out of bed. And we all have days when we encounter something that gets us anxious and all worked up. But for those dealing with mood and anxiety disorders every day, it goes beyond that one day or that one time. These conditions are very real, disruptive to life, and may even lead to substance abuse and addiction without proper treatment.

Being told to smile or relax just doesn’t cut it. Women who face each day with a mood or anxiety disorder usually aren’t equipped with the skills and tools necessary to overcome the harsh, crippling symptoms. And those around them just don’t understand what the big deal is. 

The more we talk about it, the more accepting and understanding we become, and the more women will step up and seek treatment. 

If you find yourself turning to substances to ease the discomfort caused by mood and anxiety disorders, consider exploring the benefits of treatment for co-occurring disorders.

What are Mood and Anxiety Disorders?

Mood and anxiety disorders are often lumped together, but they are two different types of mental health conditions. Both, however, have a high prevalence among women – and they usually both appear together. 

Mood Disorders

Mood disorders can make it hard to get through a day. Just going through the motions is a reason to cheer because many women who deal with mood disorders have a hard time just showing up to life. These disorders can impact your moods,  your thoughts, your actions, your emotions, and even your reactions. Below are the 3 most common mood disorders: 

• Depression – incredibly strong feelings of hopelessness and sadness. 
• Bipolar Disorders – characteristic of extreme mood changes, from one extreme to the other. Includes depressive episodes and very high-energy manic episodes. 
• Seasonal Affective Disorder (SAD) – this is a depression that results from the seasons. It occurs during the fall and winter months when the days get shorter and the sunlight is not as prevalent. 

Anxiety Disorders

Anxiety disorders usually contain feelings of intense worry, fear, or unease. And they may appear in different situations. This could be due to unrealistic expectations, high levels of stress, fear of the unknown, substance use, having poor coping skills, or even physical problems that lead to worry and fear. 

Anxiety disorders greatly impact one’s life and functioning in the day-to-day processes of it. But those who have anxiety disorders may differ from one another. One person may have a gigantic fear about being in crowds or large social situations while someone else may not even want to leave the house! Still, others may have a generalized version that affects all different aspects of life.  Here are the most commonly diagnosed anxiety disorders: 

• Generalized Anxiety Disorders (GAD) – this is the stress and worry about everyday life. 
• Panic Disorders – these are sudden, very strong but short-lived bouts of fear and anxiety, but with strong symptoms. 
• Social Anxiety Disorder – as its name suggests, it is the increase of anxiety when around people. 

How to Recognize Mood and Anxiety Disorders

Certain symptoms are commonly present with mood and anxiety disorders. Though it is important to know that these will vary from person to person. And not every woman will experience every symptom. Nonetheless, below you will find a list of the most common symptoms of mood and anxiety disorders. 

For mood disorders, one may feel: 

• Sadness, hopelessness, empty
• Low self-esteem
• Feelings of inadequacy
• Physical pains and complaints
• Fatigue
• Aggressive and irritable
• Loss of interest
• Disrupted sleep and eating patterns
• Relationship struggles

As for anxiety disorders, this one can be broken down into both mental and physical symptoms. One may feel:

• Racing thoughts
• Inability to concentrate
• Over-thinking
• Irritability
• Feeling on heightened alert
• Feelings of wanting to escape
• Disrupted sleep patterns
• Appetite changes
• Dissociation
• Increased heart rate
• Feeling hot and flushed
• Dry mouth
• Sweating
• Dizziness or faint
• Shaking
• Muscle tension
• Uncontrollable breathing
  

There is something worth noting that everyone needs to be aware of. Not all people who are sad have depression, but if you notice someone showing some signs, then pay attention. Just as if you notice someone struggling with anxiety that makes it hard to function throughout the day, pay attention. 

Many people who have either of these conditions do a very good job of hiding it. Many will smile and pretend as though life is fine — even when they feel like dying inside. And both mood disorders and anxiety have had reports of suicide ideation before seeking treatment. 

Suicide is real. And it can be prevented when the signs are caught and help is available. If you suspect that you or someone you love may be suffering from a mood or anxiety disorder – and suicide ideation is present – then call the National Suicide Prevention Lifeline at 800-273-8255.

What Causes Mood and Anxiety Disorders?

Mood and anxiety disorders can occur for all sorts of reasons, but most commonly, they stem from: 

• Genetics/family history
• Previous mood disorder diagnosis
• Trauma, stress, major life changes (especially relating to depression)
• Physical illness
• Certain medications
• Brain structure/function (relating to bipolar disorder)

It is very common for environmental factors to play a large role in mood and anxiety disorders. That is why treatment situations will often work to uncover and remove any aggravating factors. When this happens, symptoms can clear up and the individual will begin to feel better. 

Treatment for Mood and Anxiety Disorders

Mood and anxiety disorders can be treated rather simply using a combination of medication and psychotherapy. You may, of course, try one or the other, but most professionals agree that a combination of the two yields the best results. 

If substance abuse is also a factor, then that needs to be treated at the same time, as well. It is not uncommon for women dealing with these conditions to turn to drugs and alcohol as a means of self-medicating rather than seeking treatment. Unfortunately, this can quickly lead to dependence on the substance and, eventually, addiction. 

In order for someone to find healing and lead a successful recovery, all aspects of mental health and substance abuse need to be treated. Seeking this in a holistic environment that promotes whole-body healing is the perfect option. 

There is a toxic stigma surrounding women and mental health issues. This stigma often prevents women from speaking about their struggles or reaching out for help.

This can cause some women to turn to substances to relieve their pain, which can lead to dangerous health consequences and the development of addiction.

Women are no strangers when it comes to mental illness. But that doesn’t make the relationship between the two any easier. There are difficulties when it comes to diagnosing mental health disorders and social stigmas attached to doing so. Even more so to those who seek treatment. And, sadly, many women know that something is wrong but feel like they have too many responsibilities that getting help just doesn’t seem feasible. 

In this article, we’re exploring the relationship between women and mental health.

Women and Mental Health: What the Statistics Say

Looking at the numbers, you will see that more than one in every five women has experienced a mental health condition within the last year. And many of the mental health conditions that plague women, including depression, anxiety, and bipolar disorder, affect women at a much higher rate – and in a different way – than they affect men. 

In addition, 46.6 million adults in the U.S. in 2017 were treated for mental illness. The percentage of those who were women was nearly 50% higher than the percentage of men, according to the National Institute of Mental Health (NIMH). 

But, that’s not all. Here are a few more statistics from the NIMH:

• More women receive mental health services than men, 49.7% and 36.8% respectively. 
• The prevalence of serious mental illness is greater in females than males, 6.5% and 3.9% respectively. 
• Women who are exposed to violence are 3 – 4 more times likely to suffer from depression. This includes those who are exposed to sexual abuse as children, abusive partners, and or other types of sexual or violent abuse, according to the World Health Organization (WHO). 

Things that Affect a Woman’s Mental Health Treatment

Women are intricate beings. They have a lot riding on their shoulders every day and a desire to show they can handle it. So any intrusion of a mental health concern makes things a bit, well, tough. There are certain things in their lives that cause them to just push it aside as best as possible or find alternate ways of dealing rather than seeking treatment. These include: 

• Many women, especially those with a lower socioeconomic status, tend to not have access to the necessary healthcare. 
• Women tend to be the main caretaker for children, as well as elderly parents. This makes it more difficult to schedule treatment. 
• Women are usually the ones on the receiving end of things like abuse or violence, sexual or otherwise.
• Personal safety concerns also halt women from seeking help, especially in situations where there is another adult maintaining control.

Though, while these are just a few of the things that impact mental health treatment for women, it is important to point out that women do tend to have at least one friend that they can confide in and voice concerns. While it is not the professional help that they need, speaking up about mental health is a very good first step. 

Women and Mental Health: The Stigma

There is a toxic stigma surrounding women and mental health. Self-image is huge for women, which means being seen as “weak” or “flawed” due to a mental illness is not acceptable. Unfortunately, it is for this reason alone that many choose not to address their concerns about their mental health. 

Covering it up or self-medicating on their own is viewed as the better option. Although, we all know that is just not the case. Learning to cope with mental illness means being strong enough to accept that it is there, address it, and get the help you need. 

More and more, celebrities and others in the limelight are coming forward with mental health issues in an attempt to reduce the stigma.

Most Common Mental Health Issues Faced By Women

Women can be diagnosed with any mental illness, but there are a couple that seems to impact women at a much higher rate. These include: 

• Depression
• Anxiety
• Eating Disorders
• Body Dysmorphic Disorder
• Bipolar Disorder
• Borderline Personality Disorders
• Substance Abuse

Comorbid Conditions

Many times women use substances such as drugs or alcohol to deal with their other mental health conditions, such as depression, anxiety, etc. These drugs or alcohol are used as a means of self-medicating. Unfortunately, what happens quite often, is that after a while, more is needed to help curb the symptoms. This cycle will continue on until addiction is formed. 

Some professionals believe that substance abuse that may have started with a glass of wine in the evenings to unwind may lead to mental health issues, such as depression or anxiety. 

Researchers have long questioned whether mental illness or addiction came first. And they are learning that either may appear first and the other results from it. 

Concerned About Your Mental Health?

If you believe that you may be suffering from a mental health condition or need to talk to someone, then it is important to seek help immediately. Talking to your family doctor is a great place to learn of the resources available to you. 

The National Alliance for Mental Health has a website that is full of resources you may find helpful. The more you learn and the more you stay connected and find support, the greater chance you will have of finding relief and joy again in your life. 

It is always worth noting that the National Suicide Prevention Lifeline is (800) 273-8255. Of course, if you feel that you are at risk of causing harm to yourself or others, contact 911 immediately. 

Empower Yourself

As women – and human beings – knowledge makes us stronger. The more we learn about mental illness and talk openly about it, the easier it will be for us to come forward when we feel like we need extra help. It also makes it easier to spot the signs in those that we love. 

Educate yourself on mental health and remove the stigma, ladies. Together we can break any and all barriers.  

Stress is an everyday part of most of our lives. Just getting through life—dealing with work, kids, family struggles, financial issues, relationship hurdles, and more—requires some serious stress management skills. Often, it seems impossible for absolutely every area of our lives to be in perfect harmony all the time. 

So, how do we make it through? We deal. We find ways to deal with our stress enough so we can get through the day and do what we need to do to survive. But, is stress healthy for us? When does everyday stress become too much stress? And what can all this do to our mental health? 

Believe it or not, there is a link between stress and mental health, and in the face of stressful challenges, some women might turn to substances to cope. This can eventually lead to addiction and negatively impact your health. If you find yourself turning to substances for stress relief, it may be time to explore the benefits of joining a holistic healing program.

Chronic Stress

Daily stressors keep us on our toes. Deadlines at work, kid’s science fair projects, the family dog grubbing on the couch, and so forth. These moments add a little splash of cortisol into our bloodstream that gives us that added boost to get through whatever the stressor is. This is normal. And healthy, even. 

Chronic stress is an entirely different thing. During these times, stress levels are high, and they remain high—constantly. Maybe it is due to a bad relationship or dysfunctional marriage. You could be unhappy at your job, dealing with a dire financial situation, have an out-of-control teenager, etc. Any one of these things can lead to chronic stress. Put a couple of them together and you will likely find yourself heading for some serious health issues. 

In fact, chronic stress has been known to lead to things like obesity, diabetes, heart disease, a weakened immune system, and even cancer. It doesn’t stop there, though. Chronic stress also leads to mental health issues. 

The Connection

For years, mental health clinicians and researchers have been convinced that there exists a link between stress and mental health. Patients would seek help and would be bogged down with all these major issues in life – or, at the very least, a lot of compounded small ones. They would find themselves unable to get out of bed in the morning, even after happy or expected life transitions. Depression, anxiety, panic—all of these things were making their way into the lives of these stressed-out patients. But no one could prove why until now. 

As researchers have studied the brains of those with stress disorders (including PTSD) and those without, they have found one main difference—the brain of those with stress disorders has a higher ratio of white matter to gray matter than those who don’t. 

So, people who have chronic stress tend to have more white matter. What does that mean? Today’s blog is an important exploration of the scientific connection between these topics. To learn more, get ready for an in-depth look at the brain. 

Gray Matter and White Matter

Gray matter is commonly found in the brain, and it is made up of two types of cells: neurons and glia. Neurons have the job of processing and storing information. And glial cells support them.  

White matter, on the other hand, is made up of axons, which work to form a network of fibers that connect these neurons. White matter is referred to as such because of the white, fatty covering of “myelin sheath” that acts as insulation for the nerves. This white matter actually increases the transmission speed of signals between the cells. 

Researchers wondered – could the cells that produce this white myelin coating be impacted by stress, thus creating more myelin and leading to more white matter? 

The Hippocampus

Your brain has a hippocampus that handles all your emotions and memories. Researchers studied this in rats and found that something different was happening with the neural stem cells found there. It was always understood that the neural stem cells will eventually become a type of glial cell (gray matter). Though the more researchers did experiments, the more they were able to discover that – under stress – the cells became a different type of glial cell – oligodendrocyte – one that is myelin-producing. 

The findings have led researchers to determine that chronic stress leads to more myelin-producing cells and fewer neurons, throwing off the balance in the brain, disrupting the communication between brain cells, and even leading to mental health issues. 

Oligodendrocyte Cells and Mental Health

This brings us to these oligodendrocyte cells. Since they are the ones that fill up the white matter in the brain and lead to mental health issues, they require a more in-depth understanding. What are they? How do they work? 

Neurons are necessary for learning and memory skills. When the communication is disrupted, then there are red flags for cognitive functions. The more chronic stress is allowed to take over, the more issues will arise with the transmittal of information. 

It is very clear that all of this is impacted due to the changes caused by chronic stress within the brain. Researchers are still in need of more studies – and those focused on humans rather than rats – to gain a full understanding.

Chronic Stress, Mental Health, and the Brain

Our mind is incredible and it can do some miraculous things. But when we overload it with stress at a too-constant level, things can happen – as evident with all these new findings. Sadly, the more stressed we get, the more we risk dealing with mental health and cognitive issues, and we often turn to negative vices for relief. As a result, we may be doing even more harm. 

Our interconnected body needs to be able to function healthily as a whole. And that means that when it comes to finding stress relief and healing, we need to treat the entire body — not just the symptoms or some of its parts. After all, chronic stress has thrown everything off-balance in the brain.

Finding Balance

Our bodies and minds work in balance. So whether you are dealing with chronic stress, addiction, a mental health disorder, or any combination of the two (or more), everything needs to be addressed to bring the body back in balance. 

Stress is not going to go anywhere, but learning how to handle it and making changes where we can reduce its impact can also reduce the chance of mental health issues arising. 

Stress is a normal part of life. However, a constant state of stress can have a negative impact on your mental health and even lead to substance abuse and addiction. If you or someone you love has turned to substance abuse as a way to ease stress, help is available. Learn more about the benefits of joining a holistic healing program today.

You may be wondering about the benefits of exercise on mental health, or maybe it’s been suggested that you start your journey to loving yourself by treating your body well. Well, it’s true: the ways you can move your body are nearly as boundless as the ailments it’s said to treat.  However, when you hear from every direction that this one thing- to move your body- is the answer to something so personal (your mental health, among many other things), it can feel defeating. Particularly if athleticism doesn’t come naturally to you, you may be inclined to dismiss it without really considering it. That’s fair. We get it. Exercise isn’t a cure-all for mental health or anything else. It will not help you if you aren’t also helping yourself, but it can be a supportive measure you can take so that your healing feels more accessible and you feel stronger in advocating for your mental health. 

There is no one solution to rule them all, but exercise isn’t a single solution. It’s many solutions all tucked up under a single name and, yes, it’s honestly really great to support your mental health. 

Let’s talk about some of the benefits of exercise on mental health that help the mind-body connection flourish, and the creative ways you can indulge in them even if you’re not particularly sporty. 

1. Exercise Alters Your Chemistry 

Sounds science-y, but when it comes to the way your body moves and thinks, your chemistry is an organic process. Stress, like that created by mental health struggles, can change the way your body makes and uses the things that help you to feel your feelings. Neurotransmitters like endorphins and dopamine are produced by physical activity but inhibited by the presence of stress. When you move your body, you make more of those feel good chemicals. When you are stressed, your body has a harder time accessing and absorbing those things to actually use them, and your body produces cortisol (the stress chemical) instead. 

Does that mean you need to move more when you’re stressed out? 

Yes, it does. Your body can get a little boost of encouragement, like taking a sip of water during a marathon, when you literally move through your stress. It doesn’t mean you need more intense activity to benefit though. Simple things like a brief yoga flow, going for a walk outside or even light housework can be enough to increase your feel-good internal science experiment so your body can work more effectively at offsetting the impacts of stress. 

2. Exercise Balances Your Bodies 

That’s not a typo- we do mean bodies. You have several of them but two are key for the balance of exercise and mental health. Your emotional body helps you regulate the things you feel and the way you feel them. Alternatively, you also have a physical body. Your physical body is exactly that- the length of your legs, the curve of your nose- it’s the skin you’re in as you move through this world. Otherwise known as the mind-body connection, the relationship between what you think and feel and how you care for your physical presence in this world is a dance of definitive togetherness.

 In addition to those neurotransmitters that influence body and mind, exercise improves the circulation of blood and oxygen to the brain. This increasingly responsive brainpower allows you more access to some of the regions of your mind. The hippocampus in particular benefits from moving your body. Acting as the control center for memory and emotional regulation, a healthy hippocampus means more brain power to work through those things. More intensive forms of exercise have the most powerful impact here. You can activate your emotional body more deeply by moving your physical body through things like surfing, beach walks, dance or hiking. 

3. Exercise Helps You Breathe deeper 

When you move, you breathe. Exercising to increase the benefit of every breath doesn’t have to be trying or difficult. We touched on it briefly above, but moving your body increases the oxygenation of your brain, as well as your body parts. Breathing deeply, and intentionally, can help restore cell health as well as regulate body rhythms like your heart rate and immune response. 

Much like every form of exercise, breath-focused movement can be accomplished in a myriad of ways. Meditative movement like yoga, labyrinth walking or tai chi all center your breathing in the engagement of your body and mind. 

There is a single purpose in moving your body for your mental health: to feel better. That doesn’t mean forcing yourself to move or engage with your body in ways that you resent. Exercise does not have to be punishment, and punishing yourself into wellness will never work. Does that mean you have to love it? Absolutely not. Self care doesn’t always look or feel like calm indulgence. 

It does, however, look like making choices that empower you and benefit your wellbeing- body, mind and soul. In exercise, how you treat and fuel your body, and in your relationship with substances, we hope you always make the choices that will move you toward your light. We believe in you. 

Receiving any mental health diagnosis is overwhelming and often filled with battling our internal and external stigma, but all types of mood disorders, in particular, carry the weight of judgment and a loss of control. Disordered anything sounds scary. To our own ears and as a collective, we register the word as a threat to stability. It can feel like you are the threat merely by existing. 

You are not. No matter your diagnosis, condition, or struggle, you are a human being who is capable of safety and stability. You are not a threat to stability- not your own or anyone else’s. However, managing a mood disorder is much more empowering when you have a solid knowledge base about mood disorders themselves. 

Let’s take a look at the types of mood disorders and how they impact your life.

What’s a mood disorder? 

Mood disorders are a collective of mental health conditions related to the chemicals in your brain that regulate how you feel, process, and express mood and expression. These disorders are characterized by periods of mood changes consistent with deep depression or wildly swinging highs and lows. The mood discrepancies may be caused by underlying health conditions or by an imbalance without a known source. Hormones—also called neurotransmitters—that regulate mood and emotions are altered when a mood disorder is present. 

While the DSM-5 has divided them into two classes (Depressive and Bipolar), there are realistically 5 identifiable categories into which mood disorders often fall: Depressive, Bipolar, Substance-induced, Medically-induced, and Not Otherwise Specified. 

Depressive Disorders

To depress is to reduce the value of something, to cause sadness, or press down upon something with force—which is exactly what depressive mood disorders do. While they run the gamut of cause and application, each painted with a unique brushstroke of pain and hopelessness, there is a myriad of disorders under this umbrella. Depressive mood disorders are characterized by overwhelming sadness, a sense of hopelessness, and impairment in daily activity. The type or severity of depression may also expand to include a complete lack of motivation or “just” a loss of interest. (Is anything just something when it sucks at the depths of your soul?) While the below list isn’t inclusive, it is an overview of some of the diagnoses that fall under the Depressive Mood Disorders umbrella.

Major Depressive Disorder  (MDD)	A single episode of depression that lasts more than two weeks
Persistent Depressive Disorder (Dysthymia)	Depression that lasts “most of the time” for a timespan longer than two years
Postpartum Depression (PPD)	Onset during (prenatal) or just after the end of a pregnancy
Premenstrual Dysphoric Disorder (PMDD)	Occurs preceding a menstrual cycle
Seasonal Affective Disorder (SAD)	Depression that correlates with the onset of a seasonal occurrence, typically in winter
Minor Depressive Disorder	Episodes of depression that are recurrent but don’t meet major or dysthymic criteria.

Bipolar Disorders

The stigma attached to the bipolar branch of disorders is scary, but the meaning of the word is quite utilitarian. While depression dips wholly in one direction, bipolar swings in two. This makes depression a unipolar (one pole) disorder, while the prefix bi- indicates two. And yet these two poles carry the weight of heavy stigma and instability from the judgment of those who do not understand what it represents. Bipolar disorders are characterized by high (manic) to low (depressed) cyclical shifts in mood and expression that feel like a constant contradiction you can’t track. 

Manic periods look like less sleep, more activity, increased irritability, and a high pleasure-seeking sense. In these periods, people may experience a lower sleep requirement as well as racing thoughts and an elevated sense of distractedness. Depressive periods look much like they do for depressive disorders, with loss of interest and motivation, an increased desire to sleep, and elevated hopelessness. 

These disorders are Bipolar 1 (manic leaning, more extreme), Bipolar 2 (depressive leaning), and Cyclothymic (chronic cycling between the two). 

Substance Abuse Mood Disorders

Amid the myriad of challenges substance use and recovery may present, mood disorders are another that may take up space in your life. Changing the way our bodies send and receive neurotransmitters or altering them through the use of psychoactive substances, can impact our mood and create an imbalance in our ability to feel our emotions. Both the use of and withdrawal from substances can bring on an impact on your mood but these disturbances often resolve as you return to equilibrium after these extremes. 

Medically Induced Mood Disorders

Other medical illnesses can impact the way our bodies manufacture and engage with our mood. While other medical conditions may bring on bipolar or depressive type mood symptoms, depressive types are more common in diagnoses like Parkinson’s and  Hypothyroidism. 

Not otherwise specified

Sometimes, there’s no clear answer to define mood struggles. Even if labwork can identify the neurotransmitters that aren’t where they need to be, or an evaluation can pinpoint the symptoms causing duress, it’s not always possible to determine what’s causing it. If there is a definitive cause for mood-related concern, this diagnosis can be used to prevent delays in treatment and ensure you get the care you need. 

Moods that feel out of control or unfamiliar may create feelings of uncertainty in your world. The stigma that comes along with not only the symptoms but the diagnosis and quest for support can make it feel like an impossible fight to win. You are already fighting a valiant battle though, and no matter the tone of the world, we are here to support you as you conquer this one too. 

There are several signs that will alert you to the presence of depression in women. However, there are also several different types of depression and other factors that might make it difficult to identify what you’re feeling and why.

In this article, we’re exploring one of the most common questions we hear – what are the signs and symptoms of depression in women?

What are the Signs and Symptoms of Depression in Women?

There is a stark difference between being sad and being depressed. We all have days that are hard, days when we want to stay in bed all day, or even cry ourselves to sleep. Life can be tough. But these momentary feelings of doom or sadness are not always depression. They are temporary. Joy eventually comes and things seem to find their balance once again. 

Depression, though? It is not so easy. It is something that needs much more attention and can have a much bigger impact on your life. And the fact that more than twice as many women experience depression as men is something one should keep an eye out for. 

So, what are the signs and symptoms of depression in women?

Symptoms of Depression: Gender Differences

There are signs and symptoms of depression as it affects women that vary from the general signs and symptoms of men. Women tend to be more emotional, internalize their feelings, and may try to continue moving through the motions of life as a way to not show weakness. Of course, women also have times in their lives when there is an influx in hormones – such as menstruation, pregnancy, childbirth, and menopause – all factors that may contribute to depression.

Major depressive Disorder is a mental illness that is diagnosed very frequently. The DSM-5 lists diagnostic criteria that must be met for a mental health professional to diagnose someone with this disorder. Five of the symptoms below must be experienced the majority of the time over a two-week period.  

Common signs and symptoms of depression according to the Anxiety & Depression Association of America (ADAA) are: 

• Feelings of sadness, low mood, and loss of interest in usual activities
• Change in appetite, losing or gaining weight
• Sleeping too much or dealing with insomnia
• Fatigue and low energy on most days
• Feelings of worthlessness, guilt, and hopelessness
• An inability to focus and concentrate that may interfere with daily tasks at home, work, or school
• Movements that are unusually slow or agitated, as noticed by someone else
• Thinking about death and dying; suicidal ideation or suicide attempts

Signs of Depression in Women: What Does it Look Like from the Outside?

Depression looks different for everyone. We all have our own ways of dealing with the symptoms – and how they manifest in our lives. So, despite the guidelines listed above, there is no list of signs to look out for if you are wondering if a woman in your life is struggling with depression. 

Paying attention to the symptoms and diagnostic criteria above can give you an idea of what to look for. Though how it looks is going to be different for everyone. 

Premenstrual Dysphoric Disorder

Premenstrual Dysphoric Disorder (PMDD) is similar to but more severe than, PMS. Along with a monthly change in hormones, PMDD can present the symptoms of depression – lasting a couple of weeks each month, starting about a week before the period comes. 

Someone with PMDD experiences depressive symptoms in addition to the following: 

• Mood swings
• Anxiety
• Aggression
• Out-of-control feelings
• Sensitive emotions
• Elevated physical symptoms of PMS

Postpartum Depression

A lot of hormonal changes take place with pregnancy – and after. It is normal to feel hypersensitive and be on a temporary emotional roller coaster. But when the feelings of depression are persistent and extreme, it could be postpartum depression. In fact, according to the ADAA, about 13% of women may experience postpartum depression.

Someone with this condition has depression symptoms in addition to: 

• Panic attacks
• Feelings of guilt or shame
• Feelings of being a bad mother
• Lots of crying for no reason
• Mood swings
• Aggression
• Difficulty bonding with the baby
• Feelings of wanting to hurt oneself or the baby

Perimenopausal Depression

Transitioning to menopause can also be a tough time for women. There are, again, a lot of hormonal changes that take place. This time of change is known as perimenopause. And while there are many symptoms of this change of life condition, such as: 

• Hot flashes
• Night sweats
• Weight gain
• Mood swings
• Low bone density
• A drop in cholesterol
• Menstruation irregularities

Depression is not one of them. If the symptoms of depression are experienced, it is not a normal part of going into menopause – and treatment should be sought. 

Depression in Women: Things You Should Know

Just to clear the air when it comes to depression, there are a few things you should know. 

• Depression is real and should not be dismissed. 
• You can’t just make yourself be happy to overcome depression. 
• Depression can physically hurt your body. It’s not just a mental thing. 
• Depression will affect each woman differently.
• You can treat – and beat – depression. 

Depression Treatment: Address Co-Occurring Disorders

Women who are dealing with depression may also be dealing with something else, too. Depression doesn’t often walk alone. Alongside depression, you may experience an anxiety disorder, eating disorder, or substance abuse disorder.

It is hard to determine which condition came first, since depression may lead someone to use a substance to self-medicate. However, alcohol and other substances are also known to induce depression. Despite the order in which the disorders developed, treating depression and co-occurring disorders need to be addressed at the same time. 

It is time to find healing within the whole body. Major depression is not something anyone wants to tackle alone. And, when it is combined with substance use, the treatment is even more delicate. Remember that depression affects women differently than men and should be treated differently, too. 

If you find yourself drinking more or abusing other substances as a way to self-medicate uncomfortable feelings associated with depression, consider reaching out for help. Discover the benefits of joining a holistic treatment program for women today.

There is a particular joy that comes from making a loved one feel special. On occasion, that may mean silencing how you feel, although, to many, it still seems worth it to ensure you are meeting your partner’s needs. Many women believe that it’s their responsibility to keep their partner happy. Often at the cost of their very selves. 

There’s a difference between making a sacrifice for the sake of compromise and violating your boundaries. When those concessions become a habit, it is a slippery slope into codependence. Overcoming those tendencies involves a much more strenuous climb back to balance in your relationship. Still, it can be achieved with a commitment to following through. 

This article will let you know how to break codependency habits after recognizing that they’re present. 

What is codependency? 

To learn how to permanently break codependency habits, we’ll begin by taking a closer look. Though its definition has evolved from describing instances seen entirely in relationships where one or more partners are in active addiction, over time, the word has come to include a more expansive set of behaviors. Codependency is broadly defined in the Oxford Dictionary as “a person who has a close relationship with somebody in which they rely too much on each other emotionally, especially when one person is caring for the other one”. The moment when the desire to give someone what they want over honoring your own needs is the moment a relationship becomes codependent. 

Where do I begin in codependency recovery? 

As with all things, we must start at the beginning. Consider how your relationships began, how they developed, and where you find yourself today. 

Become Aware

To start healing codependent tendencies, you must first find where they exist. When you consider decisions made in your partnership of any scope—from where you plan to move to what you’ll be having for your next shared meal—observe the space you make for yourself. In considering your loved one’s preferences, do you overlook your own? Is there equilibrium in the way weight is given to these considerations?

Awareness is both a passive and active step in reclaiming your own standing. Where you lost the thread of remembering to care for yourself in tandem with caring for others is where the work begins. Finding that place is the first step in unraveling the codependent habits and finding healthy roots in your relationships.

Check-in with yourself

Everyone needs and deserves a support system that includes people who offer love even when it’s challenging to offer it to ourselves. However, if that love or validation is substituting for your own on a full-time basis, it could mean trouble. It’s time to get back to your roots, reconnect with your own thoughts and feelings, and answer some fundamental questions: What do you want? What matters to you? What do you need from your partner? 

Whether it’s removing yourself from the codependent relationship or just establishing boundaries to make time to reflect on your own needs, to break codependent habits you will need to have a plan. You will need to get down to the nitty-gritty with yourself to untangle the traditions that alter your partnership and turn it into reliance. This can be messy and uncomfortable, but it’s critical to differentiate between compromise and self-sacrifice in your relationships. Using tools like mantras, self-check-ins, or even worksheets can help you examine and alter your behaviors to actively choose the former. 

Reframe your priorities

Depending on your attachment style, the way you feel love and the urgency with which you respond to emotions in your relationships may vary. Secure and healthy attachments make it simpler to recognize and adequately weigh how power is divided within the relationship. In more anxious or insecure attachment types, everything can feel like an emergency. You may be rushing through emotional processing toward solutions to alleviate discomfort for your loved one, fearful of their anger or that they may leave you. Remember, discomfort is not an emergency, nor is it our enemy. Neither is fear. You cannot plan through your fear effectively, but you can burn yourself out trying. 

Count your small steps

It can be difficult to see progress as you’re making it, so learn to count every step forward as a success instead of just the end goal. Make a note of each victory you achieve, no matter the scale, toward self-reliance. Empowering your self-worth is a beneficial energy expenditure. All progress, even little progress, counts. Take that step forward and celebrate every time. 

Put your oxygen mask on first 

Just as we’re told when boarding airplanes, it’s crucial that you put on your oxygen mask first before you can help anyone else. No matter how counterintuitive it feels or how much supporting others makes you feel useful, there is no good to come of it if you do not also care for yourself. Make your needs a priority, and do it ruthlessly. Putting yourself in harm’s way to provide care to others does not benefit anyone. 

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Codependency is often a collection of habits that shapes itself around pure intentions, but it’s a slippery slope. Re-prioritizing the way love and energy are doled out in your world can be a frustrating and painful experience, but it’s the first step toward a healthier and more fulfilling future. Start at the beginning and work diligently toward a life without those codependent habits. There is no one you need to love harder than you protect yourself, and you are worth the energy that may cost.