Whilst there is no significant difference between the number of men and women that experience a mental health problem, some mental health challenges are more common in women that in men. These typically include depression, anxiety, self-harm, eating disorders, and some personality disorders.
RED DOOR, a psychology and counselling practice based in Hong Kong, recently ran a brief survey among English speaking women in Hong Kong exploring the experience of various mental health challenges and issues among that population. Over 120 women responded to this call for feedback. Whilst this is a small number compared to the size of the population, this research is not a measure of prevalence, rather than identifying those issues that are most commonly reported.
The 120 women were asked about their personal experience of mental health issues, their concerns for their children (if they have children) and their overall perception of Hong Kong in terms of being a positive or negative location in terms of supporting/compromising mental health.
Comparing good or bad (not including people who said it was neutral) more women rated the experience as BAD for their mental health than GOOD. Many reasons were cited as explanations of HK being challenging to your mental health.
Many of these should be concerning to local government, employers, educators and health professionals. It seems that HK is seen as a place where people are under a lot of pressure, do not have all the sources of support they may require, but can find alternative self-medicating (drugs/ alcohol) options too easy to pursue. We will continue to explore this area.
What mental health issues do HK women experience?
The most common mental health challenges women experience in Hong Kong include feeling overwhelmed, experiencing bad stress, regular sleep disturbances and feeling anxiety. These concerns were experienced regularly or often according to the ratings.
Other challenges experienced occasionally include feelings of poor self-esteem, experiencing sad mood and depression, perfectionism, marital discord, disordered eating, obsessive thought patterns, and consuming more alcohol than advised.
It is important that women get good advice how to deal with each of these challenges and we promise to communicate advice on each of these topics in our next series of blogs. Some brief advice for each includes
Feeling overwhelmed is part of life, and will happen occasionally, but if you feel overwhelmed frequently you make like to follow some of the following advice, either on your own or in collaboration with a counsellor.
Thought patterns. We all hold some thinking patterns/ errors that exacerbate our experience of stress. If you are a catastrophic thinker, meaning you tend to think the worst things will happen, you plan 5-6 steps ahead in terms of awful things that might happen, you will experience more overwhelming experiences of anxiety.
What to remember: Repeat a few reminders to yourself. a) You’ve probably been here before, and survived, and maybe even managed such a situation with success. b) Some situations work out without you having to do (or decide) anything. Sitting for a moment is usually a good thing. c) You can’t control everything, but you can trust in your ability to respond to situations in a proactive and positive manner. And lastly, d) take each day one at a time, don’t worry to much about tomorrow, think about what you need to do today.
Add some perspective: Sometimes you ned to change your way of thinking. You might need to rewrite a situation using terms such as “at least” or “yet”. For example if you believe everything is going against you, you an use the phrase “at least” to put some hope or context into the situation. For example, “Everything is going wrong today. At least, I have my lovely dog to pat at the end of it. At least the day is over and I can relax now. At least I can tell my friends about it.” The “yet” phrase helps you look at your own capabilities with greater hope and humility. For example, “I can’t manage my finances, YET. ”
All of these elements in addition to slowing your thinking down, writing elements to be grateful for , and asking for support will help.
Some stress can be motivating and galvanising. Prolonged stress (Chronic) or extreme levels of stress (Acute) is extremely detrimental to your health – mental health and physical health. Some thought elements that help you quickly include.
Thought patterns. We all hold some thinking patterns/ errors that exacerbate our experience of stress. In addition to catastrophic thinking, comparing, should-ing, blaming and overgeneralising all exacerbate our experience of stress in a situation.
Negotiation skills at work are essential. Do you have too much to do. How can you decrease your workload? Can you negotiate your workload?
Prioritising during the day, and in your career, is important so that you are spending time and effort on those activities which are of most benefit to you and your plans, and bringing you closer to your goals.
Lifestyle elements such as sleep, avoiding self medication and addictive practices, and eating and exercise all will improve your ability to deal with stress.
Women in HK mention that they often experience disturbances in their sleep. Even adults need about 8 hours of sleep a night. Try to get to bed before midnight, and create a positive bedtime routine which helps you get to sleep. This would include no screen time an hour ahead of bed time, take a relaxing bath or have a cup of cocoa, read in bed. In essence wind down, and tell your mind and body that you are preparing to power down.
If necessary you can consider sleep aids, homeopathic or medical. Be sure to take sleeping medications under the care of a physician.
Anxiety is one of the most common mental health issues for both men and women, adults and children. Learning to deal with anxiety may include medication, but often involves therapy, especially cognitive behavioural therapy techniques. Consider to see a counsellor if you are experiencing anxiety on a regular basis. A treatment plan often includes monitoring, thinking pattern assessment, thought log and training in relaxation and meditation techniques. For some quick advice check out our previous blog on anxiety.
Women in Hong Kong require support for these challenges. Whilst support groups and counselling services exist, there seems to be a need for much more, available services.
#mental health #internationalwomensday #HongKongmentalhealth #anxiety #stress #women
If you need therapy and find the cost a barrier consider finding a therapeutic support group as an alternative. These groups are usually much cheaper, and also have the benefit of the group dynamic to help members.
RED DOOR runs a divorce therapeutic support group, and is interested to provide therapy groups to those experiencing anxiety or low self-esteem. If you are interested to join such a group contact us at email@example.com.