Stress, Anxiety and Women's Mental Health Guide

Stress and worry are part of life, especially when you are looking after a home, a job, children or elders. But when feelings of anxiety or sadness do not go away or start to affect your daily life, it is time to get support. That is not weakness. Mental health care is as valid as care for any other part of the body.

This guide explains the signs, what can contribute, practical ways to cope, and how to get help, including a national helpline run by the Government of India.

Stress, Anxiety and Depression: What Is the Difference?

Stress is your reaction to pressure. It usually eases when the pressure passes. Anxiety is worry or fear that is hard to control and may continue even when there is no clear threat. The US National Institute of Mental Health describes anxiety disorders as anxiety that does not go away, is felt in many situations and can get worse over time.

The World Health Organization (WHO) describes depression as a low or irritable mood, or loss of interest or pleasure, lasting most of the day, nearly every day, for at least two weeks. Anxiety and depression often occur together, so it is common to feel both.

Common Signs

The NHS lists these signs of generalised anxiety:

• Worry that is hard to control and affects daily life
• Poor sleep
• Restlessness or irritability
• Trouble concentrating
• Tiredness and muscle tension
• Stomach upset, a noticeable heartbeat or dizziness

WHO lists these signs of depression:

• Feeling sad, empty or irritable
• Losing interest in things you used to enjoy
• Feeling very guilty or worthless
• Changes in appetite or weight
• Disrupted sleep and low energy
• Hopelessness or thoughts of death or self-harm

Anxiety also shows up in the body, such as a fast heartbeat, dizziness or an upset stomach. If you have physical symptoms that are hard to explain, mention your mood to your doctor too.

Why Women May Be Affected

Many things can contribute, and there is rarely one cause. WHO says that risk factors can be personal, social or environmental, including poverty, violence and inequality, and that protective factors include supportive relationships, safe surroundings and strong community ties. The NHS adds that anxiety is more common in women, and that past trauma, abuse, long-term illness and a family history of mental health conditions can raise risk.

WHO estimated that in 2023 depression affected about 6 in 100 women, compared with 4 in 100 men. It also says more than 10 in 100 pregnant women and new mothers have depression. Hormonal changes, pregnancy, childbirth, caring for others and money worries can add to the load. You can read more in our guide to postpartum depression signs and support.

Ways to Cope Day to Day

These steps come from NHS and WHO advice. They will not replace treatment, but many women find that they help:

1. Talk to someone you trust. A friend, a family member, a counsellor or a doctor.
2. Keep moving. Even a short walk counts, WHO says.
3. Protect sleep. Keep regular sleep and meal times.
4. Keep doing things you enjoy. Stay connected with family and friends.
5. Try calm breathing or yoga. The NHS suggests breathing exercises and gentle activities.
6. Cut down on caffeine and avoid using alcohol, tobacco or other substances to cope.
7. Face fears gradually. The NHS says avoiding what scares you tends to make anxiety stronger.

Tip: If you feel overwhelmed, pick one small task for the day, such as a ten-minute walk or a phone call to a friend. Small steps are easier to repeat than big plans.

What Treatment Can Offer

Many mental health conditions can be treated. WHO says that talking therapies are the first choice for depression, with options such as cognitive behavioural therapy (CBT), and that medicines are usually reserved for moderate or severe depression. The NHS says anxiety is usually treated with talking therapy, CBT in particular, and sometimes with medicine such as an antidepressant, which your doctor may prescribe if it is suitable. Treatment can take time to work, so keep in touch with your doctor.

Where to Get Help in India

The Government of India has a national tele-mental health service called Tele-MANAS. The Directorate General of Health Services lists the helpline as 14416 or 1800-89-14416, with 24x7 tele-mental health services. You can call at any hour if you are feeling distressed and want to speak to someone.

You can also speak with a doctor, a counsellor or, for pregnancy and the first year after birth, your midwife or obstetrician. The NHS notes that pregnant women and new mothers can ask their maternity team for help. A visit to your doctor can be a first step, and the postnatal and newborn care speciality covers new-mother wellness after delivery. Our article on sleep, stress and hormonal health has more on this link.

When to be cautious: If you have thoughts of harming yourself or ending your life, or you feel you cannot keep yourself safe, tell someone you trust now and seek urgent help. Contact your local emergency services, go to the nearest hospital, or call Tele-MANAS. Do not stay alone with these thoughts.

When to See a Doctor

• Worry, sadness or irritability lasts more than two weeks or is getting worse
• Sleep, appetite or concentration have changed noticeably
• You are missing work, avoiding people or staying at home because of your feelings
• You feel panic, a pounding heart or breathlessness that keeps returning
• You are pregnant or have had a baby in the last year and feel low or anxious
• You are using alcohol or other substances to cope
• You have any thoughts of self-harm (seek help immediately; see the emergency page)

Talk to a Doctor

If you would like to talk to a doctor about how you have been feeling, book an appointment at Chaitanya Hospital, Kadapa, or call +91 944 103 0587. Teleconsultation is available if you prefer to start from home. This article is for general awareness and is not a substitute for a doctor's advice.