Strength over silence: Prioritizing mental health on International Women’s Day

How often do you put everyone else’s needs before your own? Push through exhaustion? Stay silent about your struggles? Skip meals, workouts, or moments of rest because there just isn’t enough time?

Women are often expected to “do it all.” If we’re single, we should be dating. If we’re partnered, we should be starting a family. If we have a family, we should be doing more to support them. If our loved ones are aging, we should be caring for them. The expectations are endless.

Yet, how often has someone asked you how you’re caring for your mental health?

The reality of women’s mental health

Too often, seeking support for emotional well-being is seen as a weakness. But mental health challenges are not a personal failing—they are common experiences. The American Psychiatric Association reports that 1 in 5 women in the U.S. has a mental health condition such as depression, PTSD, or an eating disorder. The CDC found that 1 in 10 women of reproductive age has experienced major depression.

Hormonal shifts also play a significant role in mental well-being. PMS can heighten emotional distress, 1 in 8 women experience postpartum depression, and perimenopause—lasting up to 10 years—can increase vulnerability to anxiety and depression. Meanwhile, many women in their 40s and 50s juggle career pressures, aging parents, and children leaving home, compounding stress and emotional strain.

You are not alone. If you’ve been feeling off, it could be burnout, stress, or biological changes affecting your mood. Whatever the cause, seeking help is not a weakness—it’s an act of strength.

Strength looks different for everyone

Strength is recognizing when you need support. Strength is setting boundaries. Strength is prioritizing your mental health, not just for yourself but for those around you.

This International Women’s Day, let’s choose strength over silence. Here are ways you can take care of your well-being and support other women in doing the same:

Check in on a friend. Ask, "How are you caring for your mental health?" and truly listen.

Nourish your body with foods that support mental well-being. Simple dietary changes can impact mood:

• Omega-3 Fatty Acids (fish, flaxseeds, walnuts) help reduce symptoms of depression and anxiety.

• B Vitamins (eggs, dairy, fish, leafy greens) support brain health and neurotransmitter production.

• Vitamin D (sunlight, supplements) plays a role in mood regulation.

• Minerals like iron, zinc, and magnesium aid stress management.

• Antioxidants (berries, vegetables, turmeric) protect brain function.

Move your body in a way that feels good. A walk in nature, yoga, dancing—exercise helps lower stress hormones, boost endorphins, and clear the mind.

Set boundaries. Protect your well-being with:

• Relational boundaries: Limiting time with energy-draining people.

• Time boundaries: Carving out moments for self-care.

• Emotional boundaries: Reducing exposure to negativity.

• Digital boundaries: Cutting back on social media and screen time.

Seek professional support. Therapy or structured programs can be valuable tools in managing stress, anxiety, and depression.

A season for intentional support

For some, this might be a time to take a more structured approach to mental well-being. If you or a woman in your life needs additional support, consider Meru Health. Our 12-week program fits into your life, providing daily support for anxiety, depression, burnout, and stress.

This International Women’s Day, let’s break the silence around mental health. Let’s prioritize our well-being, support each other, and choose strength.

Start your journey

*This article is intended for educational purposes only