March 25, 2025 • 21 mins
In this powerful episode of Her Time To Talk, we’re exploring a topic that hits close to home for so many women: depression. We unpack the complex web of biological, societal, and political factors that contribute to why women are disproportionately affected by depression—and more importantly, what you can do about it.
From postpartum mental health to the ongoing fight for women’s healthcare access, we take a deep dive into the real reasons behind rising depression rates, especially among women of color. You’ll learn how systemic issues like gender-based oppression, underfunded medical research, and the motherhood penalty impact mental health on a daily basis.
But we don’t stop at naming the problem—we guide you through evidence-based, actionable strategies to begin feeling better. Whether it’s building an integrative care team, challenging negative thought patterns, or simply learning how to move your body again, this episode is a compassionate and empowering roadmap for those struggling with depression.
📌 If you’ve been feeling stuck, alone, or overwhelmed—this one’s for you.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:33):
Today we're talking aboutsomething that affects so many
women, depression.
Specifically, we're going toexplore why women are more
likely to experience depression,and most importantly, what you
can do to alleviate symptoms andtake the steps towards feeling
better.
Whether you've personallyexperienced depression, or
you're simply looking for waysto better understand mental
(00:54):
health in women, this episode isfor you.
We'll be going through somecommon causes of depression for
women, as well as practicalevidence based strategies to
help lift your mood and startfeeling more empowered.
First, let's talk about howprevalent depression is for
women.
According to a survey of U.
S.
adults conducted from April 30to May 27, 2024, 14 percent of
(01:18):
women in the U.
S.
reported symptoms of depressionjust within the last two weeks.
More than one third of womenhave been diagnosed with
depression in their lifetime.
And all of these statistics areeven worse for women who fall
into the categories of beingHispanic, Asian American, or
African American.
For mothers particularlydepression is really challenging
(01:40):
with about 76% of womenexperiencing what we call the
baby blues.
Which is a general sense of lowmood or mild depression after
childbirth.
And of those, one in seven womenexperience clinical postpartum
depression within a year ofgiving birth.
So it's really no wonder thatwomen struggle so much after
(02:00):
having a child, given that theUnited States does not provide
women with Anywhere nearadequate access to medical care,
especially medical care relatedto reproductive health were not
provided with paid maternityleave.
Childcare in this country costsas much as if not more than a
yearly salary for the averageworker and women often pay
(02:21):
what's called a motherhoodpenalty reenter the workforce.
For those who are unaware ofthat term, the motherhood
penalty is when a woman facesdecreased career advancement,
lower salaries, and generalperceptions of reduced
commitment to their careers dueto child care responsibilities
falling disproportionately tomothers.
(02:42):
Now let's look at why depressionaffects women more often than
men, other than the fact ofchildren and childbirth.
It's not just about theemotional weight of life.
It's also biological, social,and even political.
Women's lives are complex.
Many of us juggle multipleroles, mothers, daughters,
employees, caregivers, partners,friends, bosses, and so much
(03:06):
more.
These roles can be a source ofstress, but they can also shape
our emotional wellbeing.
And to compound the impact ofpersonal challenges like job
loss, stress, or even worldevents like political turmoil or
a global crisis, it's no wonderthat depression can feel
overwhelming and far too commonfor women.
(03:28):
On top of all of these factors,women face systemic gender based
oppression.
And no, this has not beensolved.
Gender based oppression is stillvery, very real today, despite
the advances in feminism andwomen's rights over the last
several decades.
From the wage gap to unrealisticbeauty standards, these constant
(03:49):
societal pressures drain ouremotional reserves and
contribute to feelings of lowself worth, which greatly
increase the likelihood ofdepression.
And if you're not up to datewith a lot of the things that
fall under systemic gender baseddepression, I highly recommend
that you go back and listen toour episode on human giver
syndrome.
(04:09):
So let's talk a moment aboutbiological factors.
Hormonal changes throughout ourlives, from puberty to pregnancy
to menopause, can significantlyimpact women's mental health.
The fluctuating hormone levelsduring these times can sometimes
feel like a roller coaster,affecting everything from our
mood to our energy levels, andit's even worse for women
experiencing premenstrualdysphoric disorder, or PMDD, or
(04:34):
other medical conditions such asPCOS or endometriosis.
More and more women are beingdiagnosed with these types of
conditions and are coming intotherapy to seek help managing
the mental health effects ofcoping with these.
But unfortunately, there's solittle research that is being
done on these conditions thatthere's not a lot known about
(04:55):
them.
So seeking a diagnosis, letalone effective treatment for
these conditions thatspecifically affect women, are
very difficult and sometimesimpossible to access.
Unfortunately, the Trumpadministration's efforts to
restrict research funding forstudies focused on women's
health is just exacerbating thisissue.
(05:17):
Specifically, they've directedagencies like the National
Institute of Health to avoid.
Or completely restrict studiesthat are focused on diversity,
equity and inclusion issues,including those issues that
include words like women andfemale.
By limiting financial supportfor research into conditions
that disproportionately affectwomen, half the population, such
(05:41):
as PMDD, PCOS and endometriosis,they are hindering the progress
in understanding and addressingthese critical health concerns.
This is even more frighteningwhen we consider the halt in
research being done for lifethreatening conditions that
affect women, such as breast,ovarian, and uterine cancer.
This lack of funding and thisoppression of women within the
(06:04):
medical research field continuesto leave women without the
necessary resources to getaccurate diagnoses or effective
treatments.
And it brings the progress beingmade in these areas to a
standstill.
As a result, women's mental andphysical health suffer, and the
healthcare system remains illequipped to support women,
leaving them to navigate thesecomplex issues and deal with all
(06:27):
of the side effects of minimalhelp or guidance from medical
professionals.
That's depressing.
So when it comes to depression,women are dealing with a
combination of biological,societal, and personal factors
that can create a perfect stormfor mental health struggles that
often grow to clinical,pathological levels.
(06:48):
And really, this is to no faultof their own.
This is the environmental impactof living in this world and in
the patriarchy as it is today.
And on a societal scale, we needto look at the fact that
limiting access to women'shealth care undermines societal
strength, as research clearlyshows countries that enforce
(07:08):
women's rights and provideunfettered access to health care
thrive at higher rates.
These countries experienceimproved economic stability,
health outcomes, and overallprosperity.
So when we know that research isout there and our country is
going in the opposite direction,it's really hard as a woman to
sit by and watch and cope withthings that are impacting our
(07:29):
day to day life.
And Not giving us many avenuesof control.
It's hard to see this happeningin the world and feel like we
can't Directly impact a lot ofit because we are just one
person But we have to rememberthat we're not just one person
We come together and we use ourvoices to call attention to
these issues so that we don'tfeel so disempowered Now that
(07:51):
we've talked about why women aremore vulnerable to depression
Let's dive into some of thecommon signs and symptoms of
depression.
Recognizing these early on iskey, and it's the first step in
getting the support and the carethat's needed.
If you're feeling persistentlysad, irritable, or distressed,
especially for extended periodsof time, like two weeks or more,
(08:12):
it might be a sign that you'reexperiencing clinical
depression.
Other symptoms might includelosing interest in things that
you once enjoyed, Whether it'shobbies, your relationships, or
your work, you may be strugglingwith low motivation, making even
simple tasks feel overwhelming,low energy, a desire to sleep
more than usual, and waking upafter sleeping several hours but
(08:35):
still feeling exhausted.
You may be tempted to selfisolate, where you pull away
from friends and family.
Thought patterns that are morenegative, may persist so
thoughts that include feelingsof worthlessness or guilts or
just general negative self talktend to grow.
And there are also physicalsymptoms of depression, such as
(08:56):
aches and pains and digestiveproblems.
If any of this resonates withyou, it's important to talk to
someone.
Depression doesn't just go awayon its own, but the good news is
there are steps that you cantake to start feeling better.
So let's move on to someactionable steps that you can
take to reduce depression,starting with self care.
And I know it can feeloverwhelming, and it might be
(09:17):
hard to even think about takingcare of yourself when you're
struggling to this level wherejust getting out of bed feels
like an insurmountable goal, butI'm here to tell you that even
the smallest changes can reallyhave a big impact.
If you haven't listened to myepisode on how to practice the
eight types of self care, Ireally recommend going back and
listening to that becauseensuring your self care practice
(09:38):
is comprehensive and consistentis one foundational way to
reduce and manage depression onan ongoing basis.
Step number one is exercise.
Now I know this is not what youwant to hear, but research has
shown over and over again thatphysical activity is one of the
very best ways to combatdepression.
(09:58):
Exercise stimulates the releaseof endorphins, which are our
body's natural antidepressants,and help us deal with stress and
even reduce feelings of physicalpain.
Physical activity also boostsserotonin and dopamine, which
are neurotransmitters that helpregulate mood and promote
feelings of pleasure and overallwell being.
So whether it's walking, yoga,strength training, or some kind
(10:20):
of cardio activity,incorporating movement of any
kind into your daily routine canmake a noticeable difference in
your mood and energy levels.
If you've never really beensomeone who enjoys exercise, or
maybe doesn't know how to, orjust hasn't been able to keep a
consistent exercise routine, Irecommend reading Dr.
Kelly McGonigal's book, The Joyof Movement.
(10:42):
In this, she talks about howduring your muscle contractions,
your muscles release myokines,known as HOPE molecules.
These proteins reduce anxietyand depression symptoms, foster
optimism and well being.
The exercise you do does notneed to be intense and it
doesn't need to be overwhelming.
Just aim for something gentlebut consistent.
(11:04):
And if you're at that spot inyour depression where you
literally cannot get out of bed,I recommend searching on YouTube
bed depression workouts.
There are several personaltrainers out there, some of
which have mental healthbackgrounds that give you some
exercises you can do while lyingin bed, just to get your body
moving and get your circulationgoing.
(11:25):
And sometimes that can be enoughto get you to get out of bed and
change your clothes that day orto be able to take a shower.
And that makes a great deal ofdifference.
So something as simple as a 15minute walk, stretching while
laying in bed, or walking toyour window and pacing in front
of it while you get somesunshine, is something that can
(11:47):
help.
Our second recommendation is tofocus on connecting with other
women.
Now, specifically, we're talkinghere about social support.
Women benefit from really strongsocial connections, especially
with other women who trulyunderstand what we are going
through and can have that typeof validation that only another
(12:07):
woman can seem to provide us.
Whether it's chatting with aclose friend, joining a women's
therapy group, or evenscheduling a weekly coffee date
with a close friend or a sister,maintaining those connections
can really help combat feelingsof loneliness and isolation,
which is a key contributor todepression.
Interestingly, research alsoshows that women are naturally
(12:28):
more likely to adopt what'scalled a tend and befriend
strategy when they face stress,meaning that they seek social
connection and support ratherthan isolating themselves or
engaging in aggressivebehaviors.
So when women are struggling, ifyou notice yourself, Tending and
befriending, turning towardsyour friends and your female,
(12:48):
connections.
This is a really natural,healthy inclination that I want
to encourage you to lean into.
This is often very differentfrom what we see the men in our
life do when they are stressedor are suffering emotionally.
In those situations, men tend toself isolate.
After all, this is what thepatriarchy has conditioned them
to do.
(13:08):
It tells you to be a man, youmust be strong and stoic and be
able to handle any emotion,maybe other than anger, all by
yourself.
And it is men's lack of tend andbefriend during moments of
stress that is their rise to beone of the reasons men struggle
more with PTSD recovery and tendto have much higher suicide
rates when compared with women.
(13:31):
So, just as a reminder, werelease oxytocin when we
connect, and that's a hormonethat helps us feel nurtured and
calm.
And that's good to produce inour bodies anytime that we are
struggling, no matter what thecause.
So when you're feelingoverwhelmed, depressed,
stressed, please reach out tosomeone who gets it.
This could be a friend, a familymember, or if you don't have
(13:54):
anyone you can really turn to orfeel is there for you, please
turn to a therapist.
Another way to alleviatedepression is by advocating for
your physical and mental health.
Women's symptoms are very oftendismissed, especially when it
comes to mental health orphysical pain that you're
reporting in medical settings.
But don't let that discourageyou from making sure that you
(14:16):
ask, sometimes repeatedly, forwhat you need.
Getting regular checkups,including testing for things
like your hormone levels or yourvitamin D levels, can help
uncover any physical issues thatmay be contributing to your
mental health struggles.
For example, those who live inthe states that are not Sunny
and warm all year around thoseStates who maybe are like
(14:38):
Colorado, where you deal with alot of snow in the winters, it's
really difficult to maintainadequate level of vitamin D in
your system.
And low levels of vitamin D isalso correlated with depression.
So not skipping those checkups,getting your blood work done,
visiting your primary caredoctor can be an important step
to managing your depression aswell.
(14:59):
On this note, we recommendbuilding an integrative care
team.
What this means is that you andyour providers work with each
other in a team around yourhealth.
Working with doctors,therapists, and other healthcare
providers, who arecomplimentary, even personal
trainers or nutritionists tosupport your wellbeing from
multiple angles is really ideal.
(15:21):
The fourth thing is to reallynotice and challenge your
negative thinking patterns.
A very common feature ofdepression is negative self talk
and automatic negative thinking.
Women are especially susceptibleto negative self talk,
comparison, and rumination.
Some women come to therapy andwould summarize this as being
the thought spiral.
(15:43):
Sometimes we get stuck into athought spiral that is really
difficult to get out of, and itsucks us down deeper like
quicksand.
One of the powerful ways offighting depression is to really
notice when this is happening,stopping it in its, tracks, and
learning some strategies tounravel those negative thinking
patterns so that it no longerkeeps its hold over you.
(16:04):
This is where CognitiveBehavioral Therapy, or CBT,
comes in.
It teaches you to identifydistorted thinking patterns and
replace them with more positiveand realistic ones.
Over time, this cansignificantly reduce depression
symptoms.
For women who have negativethoughts about themselves or
about the world itself and howsafe we are in the world due to
(16:24):
traumatic experiences, cognitiveprocessing therapy and EMDR
therapy can be very helpful as apart of your therapy treatment
because it specifically targetssome of those negative thought
patterns that come up fromtrauma.
Our fifth recommendation may beone that's a little bit
surprising and one that youmight not have expected.
(16:45):
But that is to try your best topractice altruism.
Now, I know when you'redepressed, just taking a shower
can feel like a challenge.
But one of the most effectiveways to fight depression is by
actually turning your focusoutward, away from yourself.
Doing something kind for someoneelse, whether that's as simple
as sending a friend a goodmorning text or as big as
(17:07):
helping your neighbor move intotheir new apartment can really
help you to be distracted fromyour own pain and lift your
spirits in the process becauseyou are seeing the good that you
are putting out into the world.
You're seeing the joy and thecompanionship that you're
bringing to the person that youare connecting with and that
you're being kind to and thatpositive.
(17:28):
Response in their nervous systemwill trigger those good feelings
in our nervous system as wellbecause of mirror neurons, which
are things that exist in ourbrain that help us connect and
emotionally correlate with thepeople that were around.
So if you are really strugglingto get out of your own head and
out of your own depression.
Do something nice for someoneelse and or just be around
(17:52):
others that are in a good place.
That can help you in yourprocess of focusing outward and
lifting your own mood in theprocess of being around them.
Lastly, we recommend that youseek professional help if these
self help strategies are notfeeling like enough.
Everything that we listed heretoday is really helpful and it's
(18:12):
a part of an ongoing consistentpractice to keep depression
symptoms at bay, but it'simportant to recognize when
higher level help really isneeded.
If you're struggling with severesymptoms of depression, whether
that's just a sense ofdifficulty getting through your
day, or you're even feeling likelife isn't worth living anymore,
(18:34):
or you're experiencing physicalsymptoms and illnesses that
won't stop, it's really time toreach out for help.
Now, notice I haven't talkedmuch about medication yet.
One reason for this is that I'mnot prescriber, but it's also
because women can often managedepression by making lifestyle
changes.
But for a lot of women thoselifestyle changes are just not
(18:56):
enough.
And you may be deep enough inyour depression that these
changes are impossible withoutsome intense interventions such
as what antidepressants canprovide.
Antidepressant medications suchas SSRI can be a life saving
treatment that really helps youto come out of the darkness and
start practicing some of thethings that we talked about
(19:16):
today.
So think about it this way.
Much like using crutches afterbreaking your ankle,
antidepressants can be a greattool that you use during a
period of your recovery when itwould otherwise be impossible to
move and function without them.
Therapists like ones at HerTimeTherapy specialize in providing
evidence based treatments thatcan help you feel better,
(19:37):
whether you need psychotherapy,medication, or both.
Getting the support you need isa crucial step towards healing.
All therapists at her time areequipped to provide a
combination of treatment, and ifneeded, referrals for medication
or complementary health carethat can help you build that
integrative care team that youreally need to recover and stay
feeling your more hopeful,positive, and empowered self.
(20:00):
So if you're struggling withdepression, I want you to know
that you don't have to gothrough it alone, and that
depression does not define you.
You are worthy of support, andthere are so many ways to begin
healing.
Thank you so much for listeningtoday, taking time to care for
yourself by spending this timeto learn and to talk with me.
So until next time, please takecare, and don't forget to share
(20:23):
this episode with someone whoyou feel may need and benefit
from it.
Today we're talking aboutsomething that affects so many
women, depression.
Specifically, we're going toexplore why women are more
likely to experience depression,and most importantly, what you
can do to alleviate symptoms andtake the steps towards feeling
better.
Whether you've personallyexperienced depression, or
you're simply looking for waysto better understand mental
(00:54):
health in women, this episode isfor you.
We'll be going through somecommon causes of depression for
women, as well as practicalevidence based strategies to
help lift your mood and startfeeling more empowered.
First, let's talk about howprevalent depression is for
women.
According to a survey of U.
S.
adults conducted from April 30to May 27, 2024, 14 percent of
(01:18):
women in the U.
S.
reported symptoms of depressionjust within the last two weeks.
More than one third of womenhave been diagnosed with
depression in their lifetime.
And all of these statistics areeven worse for women who fall
into the categories of beingHispanic, Asian American, or
African American.
For mothers particularlydepression is really challenging
(01:40):
with about 76% of womenexperiencing what we call the
baby blues.
Which is a general sense of lowmood or mild depression after
childbirth.
And of those, one in seven womenexperience clinical postpartum
depression within a year ofgiving birth.
So it's really no wonder thatwomen struggle so much after
(02:00):
having a child, given that theUnited States does not provide
women with Anywhere nearadequate access to medical care,
especially medical care relatedto reproductive health were not
provided with paid maternityleave.
Childcare in this country costsas much as if not more than a
yearly salary for the averageworker and women often pay
(02:21):
what's called a motherhoodpenalty reenter the workforce.
For those who are unaware ofthat term, the motherhood
penalty is when a woman facesdecreased career advancement,
lower salaries, and generalperceptions of reduced
commitment to their careers dueto child care responsibilities
falling disproportionately tomothers.
(02:42):
Now let's look at why depressionaffects women more often than
men, other than the fact ofchildren and childbirth.
It's not just about theemotional weight of life.
It's also biological, social,and even political.
Women's lives are complex.
Many of us juggle multipleroles, mothers, daughters,
employees, caregivers, partners,friends, bosses, and so much
(03:06):
more.
These roles can be a source ofstress, but they can also shape
our emotional wellbeing.
And to compound the impact ofpersonal challenges like job
loss, stress, or even worldevents like political turmoil or
a global crisis, it's no wonderthat depression can feel
overwhelming and far too commonfor women.
(03:28):
On top of all of these factors,women face systemic gender based
oppression.
And no, this has not beensolved.
Gender based oppression is stillvery, very real today, despite
the advances in feminism andwomen's rights over the last
several decades.
From the wage gap to unrealisticbeauty standards, these constant
(03:49):
societal pressures drain ouremotional reserves and
contribute to feelings of lowself worth, which greatly
increase the likelihood ofdepression.
And if you're not up to datewith a lot of the things that
fall under systemic gender baseddepression, I highly recommend
that you go back and listen toour episode on human giver
syndrome.
(04:09):
So let's talk a moment aboutbiological factors.
Hormonal changes throughout ourlives, from puberty to pregnancy
to menopause, can significantlyimpact women's mental health.
The fluctuating hormone levelsduring these times can sometimes
feel like a roller coaster,affecting everything from our
mood to our energy levels, andit's even worse for women
experiencing premenstrualdysphoric disorder, or PMDD, or
(04:34):
other medical conditions such asPCOS or endometriosis.
More and more women are beingdiagnosed with these types of
conditions and are coming intotherapy to seek help managing
the mental health effects ofcoping with these.
But unfortunately, there's solittle research that is being
done on these conditions thatthere's not a lot known about
(04:55):
them.
So seeking a diagnosis, letalone effective treatment for
these conditions thatspecifically affect women, are
very difficult and sometimesimpossible to access.
Unfortunately, the Trumpadministration's efforts to
restrict research funding forstudies focused on women's
health is just exacerbating thisissue.
(05:17):
Specifically, they've directedagencies like the National
Institute of Health to avoid.
Or completely restrict studiesthat are focused on diversity,
equity and inclusion issues,including those issues that
include words like women andfemale.
By limiting financial supportfor research into conditions
that disproportionately affectwomen, half the population, such
(05:41):
as PMDD, PCOS and endometriosis,they are hindering the progress
in understanding and addressingthese critical health concerns.
This is even more frighteningwhen we consider the halt in
research being done for lifethreatening conditions that
affect women, such as breast,ovarian, and uterine cancer.
This lack of funding and thisoppression of women within the
(06:04):
medical research field continuesto leave women without the
necessary resources to getaccurate diagnoses or effective
treatments.
And it brings the progress beingmade in these areas to a
standstill.
As a result, women's mental andphysical health suffer, and the
healthcare system remains illequipped to support women,
leaving them to navigate thesecomplex issues and deal with all
(06:27):
of the side effects of minimalhelp or guidance from medical
professionals.
That's depressing.
So when it comes to depression,women are dealing with a
combination of biological,societal, and personal factors
that can create a perfect stormfor mental health struggles that
often grow to clinical,pathological levels.
(06:48):
And really, this is to no faultof their own.
This is the environmental impactof living in this world and in
the patriarchy as it is today.
And on a societal scale, we needto look at the fact that
limiting access to women'shealth care undermines societal
strength, as research clearlyshows countries that enforce
(07:08):
women's rights and provideunfettered access to health care
thrive at higher rates.
These countries experienceimproved economic stability,
health outcomes, and overallprosperity.
So when we know that research isout there and our country is
going in the opposite direction,it's really hard as a woman to
sit by and watch and cope withthings that are impacting our
(07:29):
day to day life.
And Not giving us many avenuesof control.
It's hard to see this happeningin the world and feel like we
can't Directly impact a lot ofit because we are just one
person But we have to rememberthat we're not just one person
We come together and we use ourvoices to call attention to
these issues so that we don'tfeel so disempowered Now that
(07:51):
we've talked about why women aremore vulnerable to depression
Let's dive into some of thecommon signs and symptoms of
depression.
Recognizing these early on iskey, and it's the first step in
getting the support and the carethat's needed.
If you're feeling persistentlysad, irritable, or distressed,
especially for extended periodsof time, like two weeks or more,
(08:12):
it might be a sign that you'reexperiencing clinical
depression.
Other symptoms might includelosing interest in things that
you once enjoyed, Whether it'shobbies, your relationships, or
your work, you may be strugglingwith low motivation, making even
simple tasks feel overwhelming,low energy, a desire to sleep
more than usual, and waking upafter sleeping several hours but
(08:35):
still feeling exhausted.
You may be tempted to selfisolate, where you pull away
from friends and family.
Thought patterns that are morenegative, may persist so
thoughts that include feelingsof worthlessness or guilts or
just general negative self talktend to grow.
And there are also physicalsymptoms of depression, such as
(08:56):
aches and pains and digestiveproblems.
If any of this resonates withyou, it's important to talk to
someone.
Depression doesn't just go awayon its own, but the good news is
there are steps that you cantake to start feeling better.
So let's move on to someactionable steps that you can
take to reduce depression,starting with self care.
And I know it can feeloverwhelming, and it might be
(09:17):
hard to even think about takingcare of yourself when you're
struggling to this level wherejust getting out of bed feels
like an insurmountable goal, butI'm here to tell you that even
the smallest changes can reallyhave a big impact.
If you haven't listened to myepisode on how to practice the
eight types of self care, Ireally recommend going back and
listening to that becauseensuring your self care practice
(09:38):
is comprehensive and consistentis one foundational way to
reduce and manage depression onan ongoing basis.
Step number one is exercise.
Now I know this is not what youwant to hear, but research has
shown over and over again thatphysical activity is one of the
very best ways to combatdepression.
(09:58):
Exercise stimulates the releaseof endorphins, which are our
body's natural antidepressants,and help us deal with stress and
even reduce feelings of physicalpain.
Physical activity also boostsserotonin and dopamine, which
are neurotransmitters that helpregulate mood and promote
feelings of pleasure and overallwell being.
So whether it's walking, yoga,strength training, or some kind
(10:20):
of cardio activity,incorporating movement of any
kind into your daily routine canmake a noticeable difference in
your mood and energy levels.
If you've never really beensomeone who enjoys exercise, or
maybe doesn't know how to, orjust hasn't been able to keep a
consistent exercise routine, Irecommend reading Dr.
Kelly McGonigal's book, The Joyof Movement.
(10:42):
In this, she talks about howduring your muscle contractions,
your muscles release myokines,known as HOPE molecules.
These proteins reduce anxietyand depression symptoms, foster
optimism and well being.
The exercise you do does notneed to be intense and it
doesn't need to be overwhelming.
Just aim for something gentlebut consistent.
(11:04):
And if you're at that spot inyour depression where you
literally cannot get out of bed,I recommend searching on YouTube
bed depression workouts.
There are several personaltrainers out there, some of
which have mental healthbackgrounds that give you some
exercises you can do while lyingin bed, just to get your body
moving and get your circulationgoing.
(11:25):
And sometimes that can be enoughto get you to get out of bed and
change your clothes that day orto be able to take a shower.
And that makes a great deal ofdifference.
So something as simple as a 15minute walk, stretching while
laying in bed, or walking toyour window and pacing in front
of it while you get somesunshine, is something that can
(11:47):
help.
Our second recommendation is tofocus on connecting with other
women.
Now, specifically, we're talkinghere about social support.
Women benefit from really strongsocial connections, especially
with other women who trulyunderstand what we are going
through and can have that typeof validation that only another
(12:07):
woman can seem to provide us.
Whether it's chatting with aclose friend, joining a women's
therapy group, or evenscheduling a weekly coffee date
with a close friend or a sister,maintaining those connections
can really help combat feelingsof loneliness and isolation,
which is a key contributor todepression.
Interestingly, research alsoshows that women are naturally
(12:28):
more likely to adopt what'scalled a tend and befriend
strategy when they face stress,meaning that they seek social
connection and support ratherthan isolating themselves or
engaging in aggressivebehaviors.
So when women are struggling, ifyou notice yourself, Tending and
befriending, turning towardsyour friends and your female,
(12:48):
connections.
This is a really natural,healthy inclination that I want
to encourage you to lean into.
This is often very differentfrom what we see the men in our
life do when they are stressedor are suffering emotionally.
In those situations, men tend toself isolate.
After all, this is what thepatriarchy has conditioned them
to do.
(13:08):
It tells you to be a man, youmust be strong and stoic and be
able to handle any emotion,maybe other than anger, all by
yourself.
And it is men's lack of tend andbefriend during moments of
stress that is their rise to beone of the reasons men struggle
more with PTSD recovery and tendto have much higher suicide
rates when compared with women.
(13:31):
So, just as a reminder, werelease oxytocin when we
connect, and that's a hormonethat helps us feel nurtured and
calm.
And that's good to produce inour bodies anytime that we are
struggling, no matter what thecause.
So when you're feelingoverwhelmed, depressed,
stressed, please reach out tosomeone who gets it.
This could be a friend, a familymember, or if you don't have
(13:54):
anyone you can really turn to orfeel is there for you, please
turn to a therapist.
Another way to alleviatedepression is by advocating for
your physical and mental health.
Women's symptoms are very oftendismissed, especially when it
comes to mental health orphysical pain that you're
reporting in medical settings.
But don't let that discourageyou from making sure that you
(14:16):
ask, sometimes repeatedly, forwhat you need.
Getting regular checkups,including testing for things
like your hormone levels or yourvitamin D levels, can help
uncover any physical issues thatmay be contributing to your
mental health struggles.
For example, those who live inthe states that are not Sunny
and warm all year around thoseStates who maybe are like
(14:38):
Colorado, where you deal with alot of snow in the winters, it's
really difficult to maintainadequate level of vitamin D in
your system.
And low levels of vitamin D isalso correlated with depression.
So not skipping those checkups,getting your blood work done,
visiting your primary caredoctor can be an important step
to managing your depression aswell.
(14:59):
On this note, we recommendbuilding an integrative care
team.
What this means is that you andyour providers work with each
other in a team around yourhealth.
Working with doctors,therapists, and other healthcare
providers, who arecomplimentary, even personal
trainers or nutritionists tosupport your wellbeing from
multiple angles is really ideal.
(15:21):
The fourth thing is to reallynotice and challenge your
negative thinking patterns.
A very common feature ofdepression is negative self talk
and automatic negative thinking.
Women are especially susceptibleto negative self talk,
comparison, and rumination.
Some women come to therapy andwould summarize this as being
the thought spiral.
(15:43):
Sometimes we get stuck into athought spiral that is really
difficult to get out of, and itsucks us down deeper like
quicksand.
One of the powerful ways offighting depression is to really
notice when this is happening,stopping it in its, tracks, and
learning some strategies tounravel those negative thinking
patterns so that it no longerkeeps its hold over you.
(16:04):
This is where CognitiveBehavioral Therapy, or CBT,
comes in.
It teaches you to identifydistorted thinking patterns and
replace them with more positiveand realistic ones.
Over time, this cansignificantly reduce depression
symptoms.
For women who have negativethoughts about themselves or
about the world itself and howsafe we are in the world due to
(16:24):
traumatic experiences, cognitiveprocessing therapy and EMDR
therapy can be very helpful as apart of your therapy treatment
because it specifically targetssome of those negative thought
patterns that come up fromtrauma.
Our fifth recommendation may beone that's a little bit
surprising and one that youmight not have expected.
(16:45):
But that is to try your best topractice altruism.
Now, I know when you'redepressed, just taking a shower
can feel like a challenge.
But one of the most effectiveways to fight depression is by
actually turning your focusoutward, away from yourself.
Doing something kind for someoneelse, whether that's as simple
as sending a friend a goodmorning text or as big as
(17:07):
helping your neighbor move intotheir new apartment can really
help you to be distracted fromyour own pain and lift your
spirits in the process becauseyou are seeing the good that you
are putting out into the world.
You're seeing the joy and thecompanionship that you're
bringing to the person that youare connecting with and that
you're being kind to and thatpositive.
(17:28):
Response in their nervous systemwill trigger those good feelings
in our nervous system as wellbecause of mirror neurons, which
are things that exist in ourbrain that help us connect and
emotionally correlate with thepeople that were around.
So if you are really strugglingto get out of your own head and
out of your own depression.
Do something nice for someoneelse and or just be around
(17:52):
others that are in a good place.
That can help you in yourprocess of focusing outward and
lifting your own mood in theprocess of being around them.
Lastly, we recommend that youseek professional help if these
self help strategies are notfeeling like enough.
Everything that we listed heretoday is really helpful and it's
(18:12):
a part of an ongoing consistentpractice to keep depression
symptoms at bay, but it'simportant to recognize when
higher level help really isneeded.
If you're struggling with severesymptoms of depression, whether
that's just a sense ofdifficulty getting through your
day, or you're even feeling likelife isn't worth living anymore,
(18:34):
or you're experiencing physicalsymptoms and illnesses that
won't stop, it's really time toreach out for help.
Now, notice I haven't talkedmuch about medication yet.
One reason for this is that I'mnot prescriber, but it's also
because women can often managedepression by making lifestyle
changes.
But for a lot of women thoselifestyle changes are just not
(18:56):
enough.
And you may be deep enough inyour depression that these
changes are impossible withoutsome intense interventions such
as what antidepressants canprovide.
Antidepressant medications suchas SSRI can be a life saving
treatment that really helps youto come out of the darkness and
start practicing some of thethings that we talked about
(19:16):
today.
So think about it this way.
Much like using crutches afterbreaking your ankle,
antidepressants can be a greattool that you use during a
period of your recovery when itwould otherwise be impossible to
move and function without them.
Therapists like ones at HerTimeTherapy specialize in providing
evidence based treatments thatcan help you feel better,
(19:37):
whether you need psychotherapy,medication, or both.
Getting the support you need isa crucial step towards healing.
All therapists at her time areequipped to provide a
combination of treatment, and ifneeded, referrals for medication
or complementary health carethat can help you build that
integrative care team that youreally need to recover and stay
feeling your more hopeful,positive, and empowered self.
(20:00):
So if you're struggling withdepression, I want you to know
that you don't have to gothrough it alone, and that
depression does not define you.
You are worthy of support, andthere are so many ways to begin
healing.
Thank you so much for listeningtoday, taking time to care for
yourself by spending this timeto learn and to talk with me.
So until next time, please takecare, and don't forget to share
(20:23):
this episode with someone whoyou feel may need and benefit
from it.
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