In today’s fast-paced world, prioritizing Women’s Mental Health has become crucial, especially for women who are predisposed to certain mental health issues. Building mental resilience is an essential aspect of safeguarding one’s well-being. In this article, we will explore what it takes to become mentally strong and how women can seek help when facing mental health challenges.

1. WOMEN
MENTAL
HEALTH
P R E S E N T E D B Y: L E N YA A N N

3. STATISTICS
• Around 1 in 5 women have a common mental health problem, such as
depression and anxiety almost three times more than young men.
• 53% of women have mental health problems experienced abuse.
• 78% of women have faced extensive physical and sexual violence – in both
childhood and adulthood – have experienced life threatening trauma.

4. • 72% girls undergo counselling for suicide attempts.
• 16% have Post-Traumatic Stress Disorder (PTSD).
• Over a third (36%) of women have faced extensive physical and sexual
violence in both childhood and adulthood & have attempted suicide.
• 22% have self-harmed

5. REASONS
• To be carers –stress anxiety and isolation. (65% of
caregivers are women. Female caregivers may
spend as much as 50% more time providing care
than male caregivers)
• To live in poverty which, along with concerns
about personal safety and working mainly in the
home - social isolation (poverty rate for women
aged 18 to 64 is 14.2% compared with 10.5% for
men)

6. REASONS
• To experience physical and sexual abuse - long-
term impact on mental health. (About 1 in 3 women
have experienced sexual violence, physical
violence, and/or stalking by an intimate partner in
their lifetime).
• To experience sexual violence – PTSD

7. Common mental problems
• Depression
• Anxiety
• OCD
• Eating disorders
• Post –traumatic stress
disorder (PTSD)
• Schizophrenia
• Dementia
• Loneliness
• Suicidal feelings

8. Why especially women are hesitant to
undergo treatment?
• Economic barriers – lack of insurance/cost (including premiums
and copays)
• Lack of awareness about mental health issues,
• Treatment options, and available services
• Stigma associated with mental illness

9. Why especially women are hesitant to
undergo treatment?
• Lack of time/related support (time off work, child care,
transportation)
• Lack of appropriate intervention strategies including integration
of mental health and primary health care services

10. THEME - 'Invest in Women: Accelerate Progress'

11. • Achieving gender equality and women’s well-being in all aspects of life is
more crucial than ever if we want to create prosperous economies and a
healthy planet.
• It offers an opportunity to reflect on progress made, to call for change, and to
celebrate acts of courage and determination by ordinary women who have
played an extraordinary role in the history of their countries and
communities.

12. A critical aspect of achieving gender equality
Increasing a woman's sense of self-
worth, her decision-making
power, her access to opportunities
and resources, her power and
control over her own life inside
and outside the home, and her
ability to effect change.

13. • Article 14 confers on men and
women equal rights and
opportunities in the political,
economic and social spheres.
• Article 15 prohibits discrimination
against any citizen on the grounds of
religion, race, caste, sex etc.,
• Article 15(3) makes a special
provision enabling the State to make
affirmative discrimination in favor
of women. Similarly,
• Article 16 provides for equality of
opportunities in matters of public
appointments for all citizens.

14. Directive Principles of State Policy
• Article 39(a) further mentions that the State shall direct its policy towards
securing to all citizens men and women, equally, the right to means of
livelihood,
• Article 39(c) ensures equal pay for equal work.
• Article 42 directs the State to make provisions for ensuring just and humane
conditions of work and maternity relief.

16. Mental
Health
Exercises

17. • Have fun with a jigsaw puzzle • Try your hand at cards

18. • Build your vocabulary • Dance your heart out

19. • Learn a new skill • Listen to or play music

20. • Take a new route • Use all your senses

21. • Learn a new language • Take up tai chi

22. Mindfulness • Fully engaging with the present moment.
• Being fully aware of your thoughts,
emotions, and sensations without
judgment.
• You can practice mindfulness anywhere—
at work, while eating, or even during a
conversation.
• Can help you manage stress and stop
negative thinking.

23. How to do it?
Take a few minutes every day to sit
quietly.
focus on your breath. Observe your
thoughts and feelings without trying
to change them.
Over time, this will help you become
more aware of your emotional
triggers and thought patterns.

25. Meditation • Deeper form of mindfulness that involves focused
attention and mental stillness.
• It helps to clear your mind of clutter, reduces anxiety
and achieve emotional balance.
• Guided imagery can be helpful as well.
• Use your imagination to transport yourself to a
calming, serene place.
• It's a way to escape reality for a brief period and
reduce stress.

26. How to do it?
• Find a quiet space, sit comfortably, and
close your eyes.
• Focus on your breath or a guided
practice for 10 to 20 minutes.
• Imagine yourself in a peaceful
place and focus on the breath.
• With each inhale and exhale, let go of
stress and relax.

27. Gratitude Journaling
• Writing down things you are
thankful for
• Can enhance your mood and
emotional wellbeing.
• It redirects your focus from what's
lacking or stressful to what's
abundant and positive in your life.

28. How to do it?
• Every day, jot down three things you are grateful for.
• They can be as simple as a beautiful sunset or as significant as a loving
family.
• This isn't about dismissing your problems, but rather redirecting your
attention from thoughts that cause distress to affirmations that enhance your
mental health.

29. Breathing
exercises • Conscious breathing exercises can
be an instant stress reliever and
are incredibly easy to perform.
• As a bonus, they’re good for your
physical fitness as well.

30. How to do it?
• Sit or lie comfortably
• Take a deep breath in through your nose,
allowing your belly to expand.
• Hold your breath for a few seconds, and
then exhale slowly through your mouth.
• Repeat this several times to help distract
your thoughts from the stressor

31. 4-7-8 Technique
• Inhale through the nose for 4 seconds
• Hold the breath for 7 seconds
• Exhale through the mouth for 8 seconds.
• This slows down your breathing and heart
rate, helping to reduce stress.

32. Cognitive Reframing
• Practice changing negative or
intrusive thoughts into more positive
or neutral ones.
• This exercise can help you become
more resilient and better equipped to
handle stress.

33. How to do it?
• Instead of focusing on the negative or frustrating parts of something, you can
choose to try to look for the positives.
• Let’s say you got constructive feedback from your teacher. Rather than
thinking, “Oh no, my teacher is mad at me,” you can reframe to: “My teacher
cares enough to help me learn and get better in my field.”
• This is not to suggest you should lean on toxic positivity during painful
moments, but in lower stakes moments where you can reframe the situation, it
can be a helpful tool

34. Physical Activity
• Never underestimate the power of a
good workout for your mental health.
• Physical exercise releases chemicals in
the brain that naturally lift your mood.
• Yoga, reduces depression

35. How to do it? • Whether it's yoga, cycling, or even a brisk
walk—aim for at least 30 minutes of physical
activity every day.
• Other exercises - Progressive Muscle
Relaxation (PMR) can help you boost brain
health through practicing relaxation with the
body.
• You tense and gradually release different
muscle groups, from your toes to your head (or
head to toes), relaxing further with each
release.

36. Sleep
• Quality sleep is an essential yet often overlooked mental health exercise.
• A good night's sleep can significantly improve your mood, memory, and
ability to handle stress.

37. How to do it?
• Aim for 7-9 hours of sleep each
night.
• Try to maintain a consistent sleep
schedule, even on weekends.
• Focus on making your bedroom a
calm, tech-free zone.

38. Connect with nature
• Make plans to meet up with friends
or family at least once a week.
• Plus, try to spend some time in
nature, even if it’s just a 15-minute
walk or some gardening.

39. HOW CAN WE COPE WITH LONELINESS?
• Try to do some enjoyable things that will keep you busy, like a hobby,
doing some organization or another small activity.
• Try to do things that stimulate your mind, such as listening to podcasts or
starting a new course
• Think about doing physical activity – exercise can be overwhelming at
times, but even something small and simple like a walk in a park can help

40. HOW CAN WE COPE WITH LONELINESS?
• Try to engage with the people you meet in
your daily life, such as a delivery person or
someone on the street
• Try to use social media in a positive way
and find digital communities that share your
passions

41. HOW ARE DIET AND MENTAL HEALTH
LINKED?
• Stay hydrated
• Eat the right balance of fats – Olive oil, rapeseed oil, nuts, seeds, oily fish,
avocados, milk and eggs.
• Avoid trans fats –processed or packaged foods –bad for your mood and your
heart health.

42. HOW ARE DIET AND MENTAL HEALTH
LINKED?
• Whole grains, fruits and vegetables in your diet.
• Protein with every meal.
• Gut health.
• Be aware of caffeine.
- It can cause sleep problems. Caffeine is found in coffee, tea, cola, energy drinks
and chocolate.

43. WOMEN PROTECTION ACTS IN INDIA

44. The Protection of Women from Domestic
Violence Act, 2005
• It includes acts of abusive sexual contact, forced engagement in sexual acts,
attempted or completed sexual acts with a woman without her consent, sexual
harassment, verbal abuse, threats, exposure, unwanted touching, incest, and
others.
• One year, or with fine which may extend to twenty thousand rupees, or with
both.

45. Women Helpline Scheme
• Government schemes for women empowerment that intends to give 24x7
emergency responses to women affected by violence in private or public
spaces.
• Toll-free number (181) that provides immediate support to women
nationwide.

46. Nirbhaya Fund
Pursue measures targeted at
improving the safety and security
of women in the country and for the
implementation of initiatives aimed
at enhancing women’s safety.

47. National Commission for Women (NCW)
• Statutory body set up by the Government of India.
• The commission is mandated to study and monitor all matters relating to the
Constitutional and legal safeguards provided to women.
• All the state governments have State Commissions for Women (SCW) with
similar functions.

48. Mission Shakti • Programme in a mission mode that aims to
improve interventions for women’s
empowerment, safety, and security.
• Aims to economically empower women and
provide them with the freedom to make their
own decisions about their bodies and minds
in a setting free from abuse and threat.
• Encourages skill development, capacity
building, financial literacy, access to
microcredit, etc

49. Swadhar Greh Scheme
• Implemented by the Ministry of Women
and Child Development.
• The programme meets the basic
requirements of women in precarious
situations, including those who have lost
their homes due to family strife, crime,
violence, mental stress, social isolation,
or who are being coerced into
prostitution and are in danger.

50. LAWS FOR WOMEN’S SAFETY
• Special Marriage Act 1954
• Indian Penal Code 1860
• Dowry Prohibition Act 1961
• Indian Divorce Act 1969
• Code of Criminal Procedure 1973
• Equal Remuneration Act 1976

51. LAWS FOR WOMEN’S SAFETY
• Representation of Women (Prevention) Act 1986
• Muslim Women (Protection of Rights on Divorce) Act 1986
• National Commission for Women Act 1990
• Prohibition of Sex Selection Act 1994
• Protection of Women from Domestic Violence Act 2005
• Prevention of Children from Sexual Offences Act 2012
• Sexual Harassment of Women at Work Place Act 2013

52. KEEP YOUR SAFETY FIRST
• Practice Awareness
• Use your sixth sense
• Take self-defense training
• Escape is always your best option
• Create Boundaries

53. ROBUST APPLICATIONS
• Launched by the government that can be accessed on mobile, and serve as
security guards for women, to keep them safe in every possible situation.
These include:
• Eyewatch SOS for Women
• SpotnSave Feel Secure
• iGoSafely

54. ROBUST APPLICATIONS
• Smart 24×7
• bSafe
• Shake2Safety
• Trakie
• My SafetyPin and many more