The government has informed Parliament that its 53 mental health helplines, Tele MANAS cells, handled over 16 lakh calls over two years, helping people access care and services.

The Tele-Manas helpline, launched in 2022, has received a whopping 16.6 lakh calls so far. This 24/7 mental health support service is operational across all states and Union Territories, with 53 centers ensuring accessibility for people in need. A dedicated center at the Armed Forces Medical College (AFMC) in Pune also caters specifically to armed forces personnel and their families.

This remarkable initiative highlights the increasing awareness of mental health issues in India. Kudos to the 16.6 lakh individuals who had the courage to seek help—breaking the stigma around mental health is no small feat! It reflects a growing willingness to prioritize mental well-being.

Accessing the Helpline

The Tele-Manas helpline is accessible 24/7 through the national helpline numbers 14416 or 1-800-891-4416. Services are available in 20 languages, making it inclusive and accessible to diverse communities.

How Tele-Manas Works

Tele-Manas operates on a two-tier system:

Tier-1: Trained counselors and mental health specialists provide immediate support via state-based Tele-Manas cells.
Tier-2: Callers are referred to district mental health program experts or medical college resources for in-person or eSanjeevani audio-visual consultations if further care is required.

Recently, video consultations were introduced in Karnataka, Jammu & Kashmir, and Tamil Nadu, with plans for nationwide expansion. This structured system ensures individuals receive tailored care, demonstrating how technology and counseling can make support more accessible and inclusive.

Further, targeting mental health at the primary healthcare level, the government “upgraded more than 1.73 lakh Sub Health Centres (SHCs) and Primary Health Centres (PHCs) to Ayushman Arogya Mandirs”, Minister of State for Health and Family Welfare, Prataprao Jadhav, said.

The Dire Need for Mental Health Professionals in India

India has only 0.75 mental health professionals per one lakh population, far below the recommended three per one lakh. Dr. V K Paul from Niti Aayog has emphasized increasing postgraduate psychiatry seats and training healthcare workers at Ayushman Bharat Health and Wellness Centres (AB-HWCs) to address common mental health disorders such as anxiety, depression, and sleep issues.

There’s a notable shortage of mental health professionals in India, making initiatives like Tele-Manas even more critical. Efforts to train healthcare workers at AB-HWCs are a step forward, but there’s still a long way to go.

Breaking the Stigma Around Mental Health

At WellAura women’s health and wellness center in Sarjapur, we applaud the courage of those who take the first step toward seeking mental health support. It’s not an easy decision, but it’s one of the most important ones.

We encourage everyone to prioritize their mental well-being just as much as their physical health. Seeking help is a sign of strength, not weakness, and every step toward mental wellness deserves acknowledgement and encouragement.

WellAura provides a safe, inclusive, and judgment-free environment for women seeking emotional and psychological well-being. Together, let’s create a community that values and prioritizes mental health.

If you or someone you know is struggling, don’t hesitate to reach out. Your mental health matters, and help is always available! Book your online consultation with WellAura today!

The holiday season is usually the most wonderful time of the year, yet it can bring overwhelming stress for many women. They have to juggle family gatherings, gift shopping, cooking, and managing everyday responsibilities, which can lead to burnout. Add to that the stress of year-end deadlines and the financial strain of overspending, which can stretch women even more. APA survey findings show that added holiday stress, on top of already disproportionately high-stress levels in women year-round, makes it hard for women to relax.

It is no wonder that, for many women, it is a stressful phase. The never-ending to-do list is the only thing that jingles this time of year! While the holidays are meant to be a time of joy, relaxation, and celebration, the demands placed on women can sometimes spoil the fun. However, taking it slow and incorporating mindful strategies can help women enjoy this time of the season. This article will provide practical tips for managing holiday stress and helping women spend this festive time without sacrificing happiness.

7 Practical Ways To Manage Holiday Stress

#1 Set Realistic Expectations

Women often set unrealistic expectations for themselves, thinking they must do it all, leading to holiday stress and anxiety. From planning dinners to buying perfect gifts to hosting celebrations- you name it, meeting these expectations can be exhausting.

The Power of Saying “No”

Cut yourself some slack and say no more often. Dismiss the idea of anything that might feel overwhelming. You don’t need to attend every party or host gatherings. Instead, focus on what matters to you the most, like your family or loved ones.

#2 Share the Load and Celebrate Together

Women naturally feel pressure to take on the lion’s share of holiday preparations. But it is important to remember that you don’t have to do it all alone. Learn the art of delegation, and involve your family to share the burden. Share the workload in tasks like wrapping gifts, setting the table, or cleaning up after meals.

Teamwork Makes the Dream Work

Encourage others to share the load, and remember, sharing responsibilities doesn’t take away from the magic of the holiday—even the joy. When everyone pitches in, the fun of the season is felt by all. As they say, a shared holiday is a multiplied holiday.

#3 Simplify Gifting

Even though gifting is an integral tradition during the holiday season, the pressure to buy the perfect token of love can be pretty stressful. Instead of wasting countless hours searching for extravagant gifts, move to simpler and more meaningful options that they cherish for life. It is never about the price tag; the thought behind it matters.

The Personal Touch

The holiday season is often marketed as an expensive affair, but gifts don’t need to break the bank. A simple framed photo, personalized stuff or hand-made card can be more heartfelt than something store-bought. Or you can think outside the box and offer an experience like a movie night, a day out, and more. Gifts are exchanged to create moments and memories that last longer than material things. You must be all in for expensive gifts if you want, but if they give you stress, you better shift to simpler ones.

#4 Practice Self-Care

During holiday chaos, it’s easy to forget to care for yourself. The holidays should be about joy, not burnout. By prioritizing self-care, you can stay physically and mentally fit throughout the season.

Small Acts of Self-Love

Take small breaks whenever possible, have a cup of tea, go for a short walk, or relax in a peaceful place. Also, remember to have nutritious meals, stay hydrated, and get enough sleep. Self-care doesn’t have to be expensive, either. You can go for a relaxing bath or a yoga session, read your favourite book, or refresh with music.

#5 Stay Active

Exercise is a powerful stress reliever, but the holiday season can mean putting yourself last on the to-do list for women. Finding even a few minutes daily to move your body can do wonders for your physical and mental health.

Movement as Medicine

Physical activity releases endorphins that help combat stress and boost mood. Go for fun activities during festival events, participate in holiday-themed sports, or work out at home. These movements will not only burn extra calories from all the cookies but also boost energy levels while releasing stress and anxiety that can sneak up during the holiday season.

#6 Let Go of The Guilt

Women tend to feel guilty when they prioritize themselves or take time out. But they must know self-care isn’t selfish; it is vital to maintaining their sanity and health. They recharge and enjoy the season, too.

Be Kind to Yourself

If you need to cancel extra plans or take a break from hosting, you must do that. Let go of any guilt about not doing everything perfectly. You are doing your best, and that is more than enough. Acknowledge that taking care of yourself will let you show up as your best self for others.

#7 Honour the Losses

The holidays can be challenging for those who have lost loved ones this year. Be sure to make space for your grief. Honouring the losses, be it the loss of a loved one, a relationship, a job or personal dreams, can be a powerful way to find healing and peace during this time.

Create a Ritual of Remembrance

Set aside time to think about and honour what you have lost this year. It could be as simple as lighting a candle in memory or writing down your feelings—whatever makes you feel better. Consider changing your traditions to make your feelings of loss more manageable, or find a way to weave in the memory of your loved one into your holiday rituals.

Conclusion: Embrace the Chaos, Find the Joy

The holiday season is meant to be celebrated and not be stressful. When you focus on what is really important to you, you can turn the holidays into the best time of the year. The holidays are more about being present with your loved ones than checking off a to-do list. Enjoy the sweet chaos, laugh through the mishaps, and savour the memories you create along the way.

How WellAura Can Help Combat Holiday Stress

At WellAura, we understand the importance of maintaining balance during this busy time of year. Our mental health experts are here to support you with personalized wellness consultations, mental health care, and holistic solutions tailored to your needs.

Don’t let holiday stress take away the joy of the season. Prioritize your well-being by scheduling an appointment with WellAura today. Let us help you embrace the festivities with a healthy mind and body. Book your appointment now!

Motherhood is undoubtedly an enriching journey but comes with its fair share of emotional struggles, stress, and exhaustion. It often leads to heightened feelings of isolation and burnout. Unfortunately, many mothers experience guilt or shame when they struggle, believing they must manage everything alone. Recognizing their needs and seeking help is essential, as taking care of themselves enables them to care better for their loved ones. From the demands of motherhood to societal expectations, the pressure is immense. Therapy for mothers offers essential tools for coping and healing during these phases.

Common Struggles Faced by Mothers

According to WHO, worldwide, about 10% of pregnant women and 13% of women who have just given birth experience a mental disorder, primarily depression. There are many other mental health challenges women face during different stages of their life. While motherhood brings immense joy, it also comes with numerous challenges that can strain a mother’s mental and physical health. Below are some of the common struggles faced by mothers:

1. Stress and Burnout

The demands of managing a household, caring for children, and sometimes working a job can lead to chronic stress. This unrelenting pressure often leaves mothers feeling physically and emotionally drained.

2. Postpartum Depression

This condition affects many new mothers, often triggered by hormonal changes, sleep deprivation, and the overwhelming responsibilities of caring for a newborn. Symptoms may include feelings of sadness, irritability, and difficulty bonding with the baby.

3. Anxiety Disorders

Mothers often experience anxiety, particularly about their children’s well-being, financial stability, or their ability to meet expectations. This anxiety can become debilitating if left unaddressed.

4. Identity Loss

Many mothers struggle with a sense of losing their identity as they prioritize their children’s needs over their own goals and interests. This can lead to feelings of emptiness and dissatisfaction.

5. Sleep Deprivation

Sleep deprivation is a significant challenge, especially for mothers of newborns. Lack of sleep can exacerbate mood swings, reduce patience, and impair decision-making abilities.

6. Social Isolation

Motherhood can sometimes feel isolating, particularly for stay-at-home mothers or those without a strong support network. This isolation has been amplified by the pandemic, further impacting mental health.

Recognizing these struggles is the first step toward effectively addressing them. Therapy for mothers and support systems can play pivotal roles in helping them navigate these challenges.

Importance of Therapy for Mothers in Addressing Mental Health

Therapy for mothers not only benefits mothers but also their children and families. A mentally and emotionally healthy mother creates a supportive and nurturing environment for her children. Here are some key benefits:

1. Stress Relief and Mental Clarity

Therapy offers mothers a chance to pause, reflect, and detangle the myriad emotions and thoughts that accompany motherhood. By addressing triggers in a comfortable environment, therapy for mothers fosters clearer thinking, enabling them to tackle challenges with a calmer mindset and improved problem-solving skills.

2. Improved Relationships

Therapy equips mothers with tools to navigate complex relationships with partners, children, and extended family. By fostering honest communication and conflict resolution, therapy strengthens emotional bonds and promotes a harmonious home environment.

3. Restoring a Sense of Identity

Motherhood often overshadows a woman’s sense of self. Therapy helps mothers reconnect with their personal goals and interests, enabling them to rediscover their identity beyond parenting.

4. Building a Support Network

Therapy encourages mothers to seek help from family, friends, or parent groups. It highlights the importance of shared experiences and support systems, empowering mothers to handle the ups and downs of motherhood with confidence.

5. Breaking the Cycle of Stress

When mothers learn healthier coping mechanisms through therapy, they model these behaviors for their children, fostering emotional resilience in the next generation.

Overcoming Societal Barriers for Women

Guilt and shame are common struggles for mothers, often arising from societal comparisons and unrealistic expectations. Therapy for mothers helps address these feelings by teaching self-compassion and promoting healthier thought patterns. While barriers like cost and stigma exist, therapy should be seen as an investment in a mother’s and family’s well-being.

Society’s perception of motherhood needs to evolve to support mothers rather than overwhelm them. Awareness campaigns and accessible mental health services can help dismantle stigma and encourage mothers to seek help without fear of judgment.

Strategies to Encourage Therapy for Mothers

To ensure more mothers benefit from therapy, the following strategies can be implemented:

Educational Campaigns: Raising awareness about maternal mental health and the benefits of therapy.
Accessible Services: Offering affordable and easily accessible therapy options for mothers.
Community Support: Creating local and online support groups for shared experiences and mutual encouragement.
Workplace Policies: Encouraging employers to provide maternity leave and mental health resources for working mothers.
Partner Involvement: Educating partners about the importance of supporting mothers’ mental health.

How WellAura Can Help Mothers

At WellAura, we understand the unique challenges mothers face and are dedicated to providing holistic support to promote their mental and emotional well-being. Our range of services is designed to address the diverse needs of mothers at different stages of their journey. Here’s how WellAura can make a difference:

Personalized Therapy Sessions: Our experienced therapists specialize in maternal mental health, offering tailored sessions to help mothers manage stress, anxiety, postpartum depression, and other challenges.
Support Groups for Mothers: We facilitate group therapy and support networks where mothers can share experiences, foster connections, and feel less isolated.
Workshops on Parenting and Self-Care: Our workshops equip mothers with practical strategies for effective parenting while prioritizing their self-care needs.
Flexible Scheduling: We offer flexible appointment timings to accommodate the busy schedules of mothers.
Online Therapy Options: For mothers who cannot visit our clinic, we offer virtual therapy sessions, ensuring access to support from the comfort of their homes.

To Wrap It Up

The importance of therapy for mothers cannot be overstated. Mental health is as vital as physical health, and prioritizing it is essential for coping with the emotional and physical demands of motherhood. Therapy offers mothers a safe haven for healing, self-care, and personal growth, enabling them to manage stress and challenges effectively.

If you are a mother or know someone facing overwhelming challenges, don’t hesitate to seek or recommend therapy. Taking a step towards better mental health is an act of self-love and a gift to one’s family. Remember, a nurtured and supported mother creates a thriving family.

Visit WellAura for compassionate mental health support tailored to mothers. Our expert team is here to guide you through your journey and help you rediscover balance and well-being. Take the first step toward a healthier you—book a session today! Remember, a nurtured and supported mother creates a thriving family.

Recent research has shed light on the structural differences in the brains of women experiencing peripartum depression (PPD), offering valuable insights into this condition.

Key Findings

Distinct Brain Variations:

Study published in Biological Psychiatry: Cognitive Neuroscience and Neuroimaging examined 64 women with major depressive disorder.
Variations: Significant differences were observed in brain structures between those with and without a history of PPD.

Affected Brain Networks

A review in Frontiers in Psychiatry highlighted changes in key brain networks:

Default Mode Network: Associated with self-referential thoughts.
Salience Network: Important for detecting and responding to emotional stimuli.

Alterations were particularly evident in the amygdala, which is crucial for emotion processing.

Neurobiological Insights

Yasmin A. Harrington, PhD candidate at Vita-Salute San Raffaele University, Milan, observed larger bilateral grey matter clusters within the basal ganglia in women with a history of peripartum depression. This area, crucial for motivation, decision-making, and emotional processing, highlights the unique neurobiological features of PPD and guides targeted therapies.

Hormonal Impact

Research in Social Cognitive and Affective Neuroscience linked hormonal shifts during pregnancy and postpartum to these structural changes.

These shifts may predispose some women to PPD by altering brain functions.

Implications

Targeted Interventions

Understanding these brain differences can lead to personalized treatments.
Tailored support could include hormonal therapies, counseling, or neuroplasticity-focused interventions.

Long-Term Neurobiological Sensitivity:

Yasmin A. Harrington highlighted that peripartum depression effects persist years after an episode, suggesting a lifetime neurobiological sensitivity to estradiol. This supports the reproductive hormone theory and calls for long-term care strategies.

Better Maternal Care:

These findings stress the need for routine mental health evaluations for expectant and new mothers.
Awareness campaigns can help destigmatize seeking help for peripartum mental health issues.

Conclusion

This research highlights the complex interplay between brain structure, hormones, and mental health during and after pregnancy. By delving deeper into these findings, healthcare providers can enhance care strategies, ensuring better mental health outcomes for mothers worldwide.

Stay Informed with WellAura!

At WellAura, we’re dedicated to bringing you the latest insights on women’s health, wellness, and reproductive care.

Follow us on Instagram, Facebook and Linkedin for more expert tips, health news, and guidance tailored to support your well-being. Reach out to learn more about our services!

Growing up can be tough for children as they face all sorts of social, emotional, and behavioural challenges. Sometimes, these struggles are more than what they can handle on their own. That’s when parents need to step in and get help from mental health experts. Despite the stigma that may still exist around it, nothing is more important than the well-being of your children. Let’s look at how mental health professionals can support children through their difficulties and how parents can be a key part of the healing process.

Common Challenges Faced by Children

Children face many challenges as they navigate through life, often stemming from family dynamics, academic stress, exam pressure, or peer relationships. Here are some common mental health challenges children may encounter:

Anxiety and Fear

School-related stress, separation anxiety, or fear of the unknown can feel overwhelming for children. These emotions often manifest through changes in behavior or physical symptoms, such as stomach aches or headaches.

Depression

Persistent sadness, withdrawal from favorite activities, changes in sleep patterns, or appetite fluctuations could indicate depression. If these symptoms last more than two weeks, seeking professional help is essential.

Trauma and Grief

Experiencing a traumatic event, such as the loss of a loved one or exposure to violence, can leave a lasting impact on a child’s emotional well-being. This may result in difficulty processing emotions or changes in their behavior.

Social Struggles

Issues like bullying, difficulty making friends, or adjusting to new social environments can trigger feelings of anger, frustration, or self-doubt.

Recognizing and addressing these challenges early can help children develop resilience and healthier ways to cope with life’s complexities.

Signs Your Child May Need Professional Support

As a parent or guardian, watch for these signs in your child:

Behavioural Changes: If your child starts behaving differently, aggressive or detached, pay attention, as these could be signs of mental health issues.
Physical Symptoms: Trouble sleeping, frequent headaches, and stomach aches can indicate emotional distress.
Struggling in Relationships: Having a hard time maintaining friendships or conflict with family members may imply emotional difficulties.
Hopelessness: When a child expresses hopelessness or worthlessness, you know it is time to seek help as soon as possible.
Decline in Performance: Whether in sports or academics, a drastic drop in performance or sudden lack of interest may indicate that the child is experiencing emotional or psychological turmoil.

Role of Mental Health Experts

Mental health experts, including psychologists, counsellors and therapists, specialize in tackling the biological, psychological, and social factors that impact mental health. With a better understanding of human development, family dynamics, and emotions, they are well-versed in treating children with serious mental health challenges. They create a safe, nonjudgmental space for children to express their feelings and work alongside other specialists to choose evidence-based treatments, ensuring accurate diagnoses to guide the best care.

How Mental Health Experts Help Children Feel Better

Mental health experts play a vital role in helping children overcome their misery. They help children in several ways, caring for their emotional well-being and relationships with family and friends.

#1 Therapeutic Techniques

One of the primary ways mental health professionals help children is through therapeutic techniques. These methods are customized to meet the child’s developmental stage and needs. Some common therapeutic techniques involve:

Cognitive Behavioral Therapy (CBT): CBT helps children negate negative thoughts/feelings and replace them with positive ones. The technique is effective for managing anxiety, depression, and behavioural issues.
Play Therapy: Children can comfortably express their feelings through play. Play therapy offers a safe and supportive environment for them and helps them work through fears, trauma, and social difficulties.
Art and Music Therapy: Creative therapies offer children different outlets for expressing their emotions, especially when it is hard for them to express themselves.

#2 Building Emotional Awareness

Children often find it difficult to understand or express their emotions, and that’s where mental health professionals come in. They guide children in recognizing their feelings and help them build emotional awareness. This is an essential step in teaching kids how to manage their emotions and develop the skills to handle them in healthy ways. Through creative tools like storytelling, feeling charts, and role-playing, therapists make it easier for children to identify and share their emotions, empowering them to respond more calmly to different situations.

#3 Improving Social Skills

Many children find social interactions challenging, which makes them feel isolated or frustrated. Mental health experts work with them to improve their social skills, which also include:

Recognizing Social Cues: Children find it difficult to understand nonverbal cues like facial expressions and body language, which are essential for understanding social contexts.
Conflict Resolution: Therapists teach children various strategies to constructively resolve conflicts with family members or friends.
Building Empathy: Children learn to recognize others’ feelings and develop empathy through role-playing exercises and group therapy.

#4 Addressing Specific Challenges

Mental health professionals are trained to help children with various challenges. Whether they are healing from trauma, struggling with a learning disability, or experiencing family conflict, therapy is tailored to the child’s needs. Children can receive the support they need to overcome obstacles and grow stronger by focusing on specific challenges.

#5 Empowering Parents

Mental health professionals also equip parents with tools to support their child at home, fostering a nurturing and understanding environment. When parents take the time to understand their child’s difficulties and support the skills learned in therapy at home, they become an essential part of their child’s emotional growth and recovery. This involvement creates a strong foundation for growth and helps nurture a deeper connection between parent and child.

The Long-Term Benefits of Mental Health Expert Support

Taking professional help for your child offers long-term benefits beyond immediate challenges. Early mental health support equips children with lifelong coping strategies to serve them throughout their lives. Important long-term benefits include:

Improved Self-Esteem: Children develop a stronger sense of self-worth as they learn to manage their emotions and challenges.
Resilience: Early mental health support helps children build emotional stability that helps them face future challenges confidently.
Healthier Relationships & Better Outcomes: By improving their social skills and emotional regulation, children develop healthier relationships with friends, family, and adults.
Better Academic and Behavioral Outcomes: Better emotional health is directly linked to better academic performance. With the proper support, children can excel in school and develop positive behaviours.

In a Nutshell

Getting help from mental health professionals is important in supporting your child’s mental health. These experts help children bounce back and cope with complicated feelings. Parents who stay involved, talk openly and encourage therapy, create a strong foundation for their child’s future happiness and success.

At WellAura, we understand the importance of nurturing children’s mental health. Our experienced psychologists and counsellors specialise in providing compassionate, evidence-based support for children and families. From addressing anxiety to enhancing emotional resilience, we’re here to guide your child toward a brighter, happier future. Contact WellAura today!

Let’s face it: the ‘too much stress is bad’ memo isn’t exactly breaking news. Our social feeds and media constantly remind us that chronic stress is associated with heart disease, mood disorders, and countless other health issues. But here’s what might come as a surprise: stress doesn’t just weigh on your mind – it can actually weigh on your body.

Studies show a powerful connection between stress and weight gain, mainly through the effects of cortisol, the body’s primary stress hormone. Elevated cortisol levels typically increase cravings for high-calorie foods, slow down metabolism, and even encourage fat storage around the belly. The irony? All those midnight snacks and stress-induced cravings can fuel the very stress we’re trying to relieve.

Understanding this cycle is the first step to breaking it – and finding healthier ways to stress and weight management. This blog will shed light on understanding stress’s impact on weight and 5 stress-relief techniques to support the weight management journey:

How Stress Impacts Weight

Stress and weight are closely related as stress can influence your body’s metabolism, appetite and fat storage mechanism, often leading to weight gain. Here is how stress impacts body weight:

- Hormonal Response: When under stress, the body releases cortisol or stress hormones. High cortisol increases your appetite, making you crave high-calorie, sugary and fatty foods.

- Emotional Eating: People usually turn to comfort food, mainly high in sugar and fat, as a coping mechanism, leading to emotional eating. Comfort food offers temporary relief from stress; however, repeated emotional eating leads to significant weight gain over time.

- Sleep Disturbance: Stressed people usually experience sleep disturbance. For some, stress causes fatigue, which makes the person sleep more than usual. While some people experiencing chronic stress can have insomnia and restless sleep patterns. Not getting enough sleep or good quality sleep can promote weight gain.

- Low Energy: Stress typically reduces energy levels and even motivation, making it hard to stick to a regular workout regime. It also increases the risk of fatigue and burnout, leading to a more sedentary lifestyle and reduced calorie expenditure, all of which contribute to making weight management challenging.

- Long-Term Health Implication: Stress triggers blood sugar fluctuations and the accumulation of visceral fat, affecting gut health. In the long term, this can lead to reproductive issues, poor skin health, obesity, metabolic syndrome, diabetes, and cardiovascular diseases. These conditions are more challenging to manage, which can further increase stress levels, creating a cycle.

5 Stress-Relief Techniques to Support Weight Management Journey

Studies have shown women experiencing multiple stressful life events are more vulnerable to stress-induced weight gain than men. To counter this, effective stress management techniques can make a significant difference. Here are 5 simple stress-relief methods to support your weight management journey:

Build a Workout Routine

You saw this coming, right? Yes, getting into a workout routine can dramatically reduce stress levels and support weight management. Elevating your heart rate releases endorphins – those feel-good hormones we all need to boost our mood and reduce stress.

So, whether you prefer hitting the pavement for a brisk walk, diving into the pool for a swim, or stepping into the gym for weight-bearing exercises, building a workout routine is a game-changer.

Incorporate Relaxation Techniques

Daily relaxation techniques are another powerful method to manage stress and support weight control. Deep breathing exercises, yoga, and mindfulness meditation help calm your nervous system and reduce elevated cortisol levels. Mindfulness, especially, is extremely powerful in helping you stay in the present and prevent emotional eating triggered by stress.

On the other hand, yoga can build flexibility in the body, promote muscle relaxation and boost brain function. By dedicating time to relaxation, you not only alleviate stress but also create a balanced approach that supports long-term weight management.

Practise Mindful Eating

Be aware that cravings for sweets and junk food may stem from stress rather than genuine hunger. When a craving hits, take a moment to pause and ask yourself: Are you truly hungry, or is something else triggering this urge? By practising mindful eating, you can tune into your body’s real needs, relax your senses and make healthier choices that support your well-being and weight management goals. Mindful eating also involves:

- Paying attention to your food.

- Appreciating its tastes and flavours.

- Watching the portion size.

Reach Out To Supportive Friends and Family

Reducing stress and managing weight can be daunting, but you don’t have to do it alone. Connecting with supportive friends and family for emotional support can make a significant difference. Conversing with someone you trust about your feelings can relieve stress and give you a fresh perspective.

A support system also keeps you motivated and accountable, whether for healthy eating, sticking to a workout plan, or just taking a break to unwind. You can also reach out to a mental health professional to learn stress management techniques and bring your focus back to your wellness journey.

Set Aside “Me Time” for Self-Care

It’s easy to ignore the importance of carving out time for yourself in the hustle and bustle of everyday life. Setting aside dedicated “me time” allows you to recharge and reconnect with your personal interests, whether it’s reading, drawing or painting, playing your favourite sports, listening to music, gardening, or unwinding in a warm, relaxing bath.

Engaging in genuinely enjoyable activities can relieve stress and anxiety, boost your mood, and enhance your overall well-being. This practice helps reduce feelings of burnout and keeps stress levels in check, making it easier to approach other aspects of life, like weight management, with a clear and positive mindset.

Get a Good Night’s Sleep

Prioritising 7-9 hours of quality sleep each night is one of the most powerful ways to support both mental and physical health, especially when it comes to stress reduction and weight management. Inadequate sleep increases stress hormones like cortisol, which can lead to increased cravings, overeating, and challenges in weight management.

Quality sleep also balances hunger-regulating hormones like ghrelin and leptin, vital in how full or hungry you feel. To achieve quality sleep, you can create a relaxing bedtime routine, follow a consistent sleep schedule, and limit caffeine and sugar intake and screen time before bed. Remember, quality sleep isn’t a luxury; it’s a crucial component of your overall wellness journey.

Get In Touch With WellAura Experts

If you’re struggling with stress and its impact on weight management, WellAura’s team of experts is ready to guide you. Here’s how WellAura can help you achieve your weight management goals:

Customised Stress-Relief Plans

WellAura experts work with you to understand the specific factors contributing to your stress, helping you recognise patterns and triggers. From mindfulness practices to breathing exercises, we tailor stress-relief techniques to fit your lifestyle so you can manage stress effectively.

Holistic Wellness Support

Our team evaluates your health holistically, covering physical, mental, and emotional aspects to create a well-rounded plan. WellAura professionals help you incorporate manageable lifestyle changes that support both stress reduction and weight management.

Counselling for Stress and Weight Management

WellAura’s nutrition experts create meal plans that balance stress-reducing nutrients and promote steady energy levels. We teach mindful eating techniques to help you avoid stress-induced cravings and make healthier food choices.

Sleep and Relaxation Coaching

Our experts provide tips and practices to improve sleep quality, a significant factor in managing stress and weight. Learn progressive muscle relaxation and guided visualisation, which help lower cortisol levels and improve overall well-being.

Physical Activity Guidance

WellAura’s wellness team can recommend physical activities that suit your preferences and help manage stress effectively. Instead of quick fixes, we encourage exercise routines that are enjoyable and sustainable, supporting long-term weight management.

Ongoing Support

WellAura offers follow-ups and check-ins to monitor your progress, adjust strategies, and ensure you’re on track. Our experts encourage you to stay committed, reduce stress, and reach your weight management goals.

Reach out to WellAura and gain access to dedicated professionals to help you reduce stress, build healthier habits, and improve your overall well-being.

FAQ's

How does stress impact weight management?

Stress triggers the release of cortisol, which can increase cravings for high-calorie foods, slow metabolism, and encourage fat storage, especially around the abdomen. Prolonged stress can also disrupt sleep and lead to emotional eating, making weight management more challenging.

What are some quick stress-relief techniques to curb emotional eating?

Quick techniques include deep breathing exercises, a short walk to clear your mind, and practising mindfulness by pausing and assessing if you’re starving. These small actions help interrupt the urge to eat when stress hits.

Are there specific foods that help manage stress and weight?

Yes, foods rich in omega-3 fatty acids (like salmon), magnesium (like leafy greens), and complex carbs (like oats) can help reduce stress levels. These foods support a balanced mood, sustained energy, and fewer cravings.

How can WellAura experts help me manage stress and weight?

WellAura offers personalised support through tailored stress-relief techniques, nutritional counselling, and lifestyle adjustments that address your unique weight management challenges. Our experts provide guidance, encouragement, and accountability to help you achieve sustainable results.

Mental health challenges are often neglected in India because of various reasons. Stigma, self-resistance, and lack of good mental health care access are all to be blamed. However, Indian women are worst affected as mental health disorders disproportionately affect women than men. According to a report from NCBI, the symptoms of depression, anxiety, and unspecified psychological distress are 2–3 times more common among women than among men.

Unique biological changes such as menstruation, pregnancy, infertility, and menopause, combined with social and psychological factors, can be significant stressors that impact women’s mental health. Balancing roles as homemakers, caregivers, and professionals can also add to this stress, leading to long-term mental health issues if not properly addressed. Let’s explore the mental health challenges women face, along with their signs and practical solutions for managing them.

Top 10 Mental Health Challenges Women Face

Good mental health is essential to overall well-being, yet women often face unique challenges. Recognizing these challenges can empower women to seek the proper support. Here are the top 10 mental health challenges women commonly experience.

Anxiety Disorder

What It Looks Like: Anxiety is a feeling of fear, worry or nervousness about an event or situation, even when they are non-threatening. When excessive anxiety interferes in your daily life, it becomes an anxiety disorder. It is a serious mental illness, and women are more than twice as likely as men to experience an anxiety disorder in their lifetime.
Signs: Symptoms can include rapid heartbeat, nausea, restlessness, excessive worry, avoidance behaviors and trouble sleeping.
Treatment Options: Cognitive-behavioral therapy (CBT), relaxation techniques like mindfulness, and medications if prescribed by a professional.

Depression

What It Looks Like: When someone feels sad, hopeless, empty, loses interest or has no pleasure in performing daily chores for at least two weeks is said to be experiencing depression. It affects a person’s ability to work and maintain relationships with people. A recent study highlighted the prevalence of depression amongst females to be 41%, while it was 24% in males.
Signs: Symptoms can include constant sadness (including crying often), feelings of hopelessness, fatigue, difficulty functioning, sleeplessness, lack of appetite, and self-harm thoughts.
Treatment Options: Therapy, medication, and support groups can help. Exercise, a balanced diet, and a support network are also necessary for recovery.

Postpartum Depression

What It Looks Like: Otherwise called “baby blues”, postpartum depression is a feeling of being worried, tired or sad within a few days of childbirth. When this feeling doesn’t go away within two weeks, the woman may be experiencing postpartum depression. The condition can give a sense of disconnection from the newborn.
Signs: Symptoms can include Irritability, crying spells, anxiety, sleeplessness, loss of appetite, and difficulty bonding with the baby.
Treatment Options: Counseling, support groups, lifestyle changes, and, in some cases, medications.

Premenstrual Dysphoric Disorder (PMDD)

What It Looks Like: PMDD is similar to PMS but more serious. PMDD typically causes severe irritability, anxiety or depression in a week or two before the menstrual cycle starts. The symptoms usually go away after 2-3 days of the cycle.
Signs: Symptoms can include extreme mood swings, irritability, depression, tension, low energy, and physical symptoms like bloating, cramping, muscle pain or headaches.
Treatment Options: Lifestyle changes, dietary adjustments, antidepressants, and hormonal treatments.

Eating Disorder

What It Looks Like: Again, women are more prone to experience an eating disorder than men. This is one of the most common mental health challenges women face. The condition affects your relationship with food and how you see yourself (body image). Eating disorders include a range of disorders like bulimia nervosa, binge eating disorder (BED), and anorexia nervosa.
Signs: Symptoms can include obsession with body weight, restrictive eating, binge eating or purging, and feeling disgusted, depressed or guilty.
Treatment Options: Nutritional counseling, cognitive-behavioral therapy, and medical supervision.

Panic Disorder

What It Looks Like: Panic disorders are twice as common in females than in males. It causes sudden attacks of terror without any actual danger. This mental health challenge may cause a sense of unreality, a fear of impending doom and even a fear of losing control. It may sometimes look like heart attacks, losing their mind or dying.
Signs: Symptoms can include palpitations, sweating, trembling, worrying, shortness of breath, and a feeling of losing control.
Treatment Options: Breathing techniques, therapy, and sometimes medication to manage symptoms.

Substance Use Disorder (SUD)

What It Looks Like: SUD is considered both a brain disorder and a mental health condition. Individuals with addiction use illegal drugs or misuse prescribed drugs. They continue to consume tobacco and alcohol despite causing problems in their lives. Women may develop substance use disorder due to stressors like caregiving responsibility or trauma.
Signs: Symptoms can include increased tolerance to substances, severe withdrawal symptoms when not using them, neglecting responsibilities, depression and memory blackout.
Treatment Options: Counseling, therapy, support groups like Alcoholics Anonymous (AA), and rehabilitation programs.

Post-Traumatic Stress Disorder (PTSD)

What It Looks Like: PTSD is one of the most common mental health challenges women face. It is a condition that develops after a traumatic event either experienced or witnessed. Traumatic events can range from physical to sexual assault, accidents, and any event experienced as deeply scary and upsetting. Women are prone to PTSD due to higher rates of sexual violence and domestic abuse.
Signs: Symptoms can include severe anxiety, depression, flashbacks, emotional numbness, avoidance of reminders of the trauma.
Treatment Options: Trauma-focused therapy (such as EMDR) and medications that help manage anxiety or depression.

Menopausal Depression

What It Looks Like: The risk of depression and anxiety gets higher for women during the transition phase from perimenopause to menopause. This change occurs due to natural hormonal fluctuations, menopausal symptoms or both. Loss of fertility is said to be the most common reason for menopausal depression.
Signs: Symptoms can include mood swings, anxiety, stress, irritability, sadness, fatigue, sleep disturbance, and depression.
Treatment Options: Hormone replacement therapy (HRT), counseling, lifestyle modification, or medication if recommended.

Caregiver Burnout

What It Looks Like: Another common mental health challenge that is common to women is caregiver stress. Women often take on the caregiving roles for children and older people, leading to stress, fatigue and burnout. Many women even face social isolation due to these roles.
Signs: Symptoms can include chronic fatigue, irritability, anger, anxiety, and neglecting personal wellness needs.
Treatment Options: Setting boundaries for caregiving tasks, seeking respite care services, joining support groups, and engaging in self-care practice.

Why Seeking Help Is A Challenge For Women In India?

Stigma

Mental health issues are often linked with social stigma, especially for women. Many fear judgment, discrimination, or being labeled as “weak” or “unstable,” which prevents them from seeking help. This stigma can come from family, friends, or even within professional environments, discouraging women from openly discussing their mental health concerns.

Poor Infrastructure for Mental Health Care

Limited access to quality mental health services, especially in rural or underserved areas, creates a significant barrier. The lack of trained professionals, inadequate funding, and insufficient support systems make it difficult for women to find the help they need. Even in urban settings, the cost of care and limited awareness of available resources can deter women from seeking support.

Expert Tips To Deal With Mental Health Challenges

Our Mental Wellness Advisor at WellAura, Anjana Raju, provided some practical tips to deal with mental health challenges:

Set Clear Boundaries: Establishing boundaries between work and personal life is essential to avoid burnout.
Communicate Your Needs: Discuss your mental health requirements with your organization. Requesting flexible options or breaks when needed can enhance your overall performance.
Practice Self-Care: Follow a routine that includes exercise, healthy eating, gratitude, and mindfulness. Make time for “me-time” every day and schedule regular vacations or breaks.
Prioritize Sleep: Stressed individuals often miss out on quality sleep, but it is crucial for mental health and overall well-being.
Build a Support System: Surround yourself with a strong network of friends and family to talk to during challenging times.
Seek Professional Support: When feeling overwhelmed, don’t hesitate to contact a therapist, counselor, or emotional support helpline.

To Wrap It Up

Addressing the mental health challenges unique to women necessitates a multifaceted approach that combines early recognition, professional help and self-care strategies. This approach recognizes the complex interplay of biological, social, and psychological factors that influence women’s mental health.

At WellAura, we understand women’s unique mental health challenges and offer a compassionate, holistic approach to care. Our team provides personalized therapy, counseling, and wellness plans that address well-being’s psychological and physical aspects.

By focusing on early intervention, support, and a comprehensive range of mental health services, we aim to empower women to overcome these challenges and lead healthier, more balanced lives. Let WellAura be your partner in prioritizing mental health and enhancing your overall quality of life. Contact us today!

FAQ

What are the common mental health challenges women face?

Women often face mental health challenges like anxiety, depression, postpartum depression, eating disorders, and stress due to unique life stages like menstruation, pregnancy, and menopause.

Why do mental health issues affect women more than men?

Hormonal changes, societal pressures, juggling multiple roles, and unique stressors contribute to higher rates of mental health issues in women.

How can women recognize the signs of mental health problems?

Signs include persistent sadness, anxiety, mood swings, changes in appetite, sleep issues, and loss of interest in daily activities.

What role does stigma play in preventing women from seeking help?

The stigma around mental health makes women feel judged or ashamed, leading to reluctance to seek help or discuss their issues.

How does WellAura support women’s mental health?

WellAura is a women’s health and wellness clinic in Bengaluru that offers personalized counseling, therapy, and wellness plans to address the physical and mental health aspects of women’s well-being.