Every year, International Women’s Day reminds us to celebrate women’s achievements, advocate for equality, and reflect on the challenges they continue to face. While we often discuss breaking glass ceilings and standing up for our rights, there is another battle many women fight in silence—the guilt of prioritising their own mental health.
The Weight of Expectation
From an early age, women are taught to be caregivers. Whether it is taking care of children, managing a household, supporting a partner, or being the emotional pillar for friends and colleagues, women often put themselves last. Society praises selflessness, making many feel that taking a break or asking for help is selfish.
How many times have you ignored your exhaustion because “there is too much to do”? Or felt guilty for taking an hour for yourself instead of checking off another task on an endless to-do list?
Why Does Self-Care Feel Like a Luxury?
The issue is not just a lack of time but an ingrained belief that a woman’s worth is measured by how much she gives to others. This belief is so deeply rooted that even when a woman finally takes a moment for herself, guilt creeps in. Do any of these scenarios sound familiar?
- A working mother feels guilty for leaving her kids at daycare, even though she is building a career.
- A daughter feels guilty for not checking in on her aging parents every day, even though she is juggling her own responsibilities.
- A woman in a high-pressure job feels guilty for saying no to overtime, even though she is mentally drained.
This guilt is not a reflection of failure but a sign of how much women have been conditioned to put themselves last.
Flipping the Script: Self-Care Is Not Selfish
International Women’s Day is not just about celebrating how far we have come; it is also about acknowledging what still needs to change for a better future. One thing that must change is how women view their own well-being.
Self-care is not about neglecting responsibilities—it is about ensuring we have the energy, mental clarity, and emotional balance to face them. Prioritising mental health is an act of strength, not weakness.
How Women Can Prioritise Their Mental Health
Prioritising mental health is not just about self-care routines—it requires a structured, evidence-based approach. Here is a step-by-step guide to proactively caring for mental well-being:
Step 1: Acknowledge and Assess Mental Health Needs
Many women dismiss their stress, anxiety, or low mood as “just part of life.” Recognising mental health concerns is the first step to addressing them. Set aside time weekly for self-reflection and journaling to track emotional patterns.
Step 2: Establish Healthy Lifestyle Habits
Physical and mental health are interconnected. Research shows that sleep, exercise, and diet play crucial roles in emotional well-being. Develop a sleep routine, aim for 150 minutes of moderate exercise weekly, and include mood-supporting foods like salmon, nuts, and leafy greens.
Step 3: Seek Professional Support When Needed
Many women hesitate to seek help due to stigma or self-doubt. However, both therapy and medication have been proven to improve mental health conditions. If experiencing persistent distress, schedule an appointment with a psychiatrist or psychologist for assessment and tailored treatment.
Step 4: Set Boundaries and Reduce Mental Load
Women often take on multiple roles—career, caregiving, household duties—leading to mental exhaustion. Learning to say “no” and delegating responsibilities can improve well-being. Use a planner to prioritise essential tasks, set limits on work hours, and delegate where possible.
Step 5: Cultivate Social Connections and Emotional Support
Social support is linked to better mental health outcomes and lower stress levels. Make time for friends and loved ones, engage in community or online support groups, and practice mindfulness techniques.
Step 6: Practice Self-Compassion and Emotional Resilience
Women often engage in self-criticism, which worsens mental distress. Self-compassion has been linked to reduced anxiety and depression. Use daily affirmations, keep a gratitude journal, and remind yourself to be kind, gentle, and at peace with yourself.
The Takeaway
Prioritising mental health is not an indulgence—it is essential self-care backed by science. Women who care for everyone else cannot pour from an empty cup. The truth is, a well-rested, mentally strong, and happy woman is not just better for herself; she is better for everyone around her, whether at home or in the workplace.
If you find yourself struggling to prioritise your mental health, know that you are not alone. Seeking support is a sign of strength, not weakness. Our experienced team of psychiatrists and psychologists at Private Space Medical is here to help you reclaim balance and well-being. Take the first step towards a healthier mind—because you deserve it.
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Dr Lee Xin Er
Senior Consultant Psychiatrist
Senior Consultant Psychiatrist
