Ann Bracken is a Cognitive Behavioural Psychotherapist and Positive Change Coach. She specialises in taking a Mind and Body approach to supporting individuals to overcome issues they are facing and reduce stress with mindfulness, body focused psychotherapy and CBT. As Ann is also a qualified Yoga Teacher, Mindfulness Trainer and Trauma Informed therapist, she tends to use a truly Integrative approach to her Therapy. When working therapeutically with women towards creating lasting changes in their personal lives, workplace stress, and relationships, Ann also pays attention to what stage of the life the woman is in, when coming to therapy. Today, we interview her in our new blog section, Mental Health and Wellbeing Insights for HR Managers.

Available through Kara Connect’s Wellbeing Hubs, Ann shares insights into the psychological and physiological challenges women face. She emphasises the importance of taking a mind and body approach to health and wellness. This leads to greater overall health and fulfilment and may include regular health screenings,  managing hormonal changes, especially during transitions like perimenopause and when facing fertility issues. Ann also discusses how organisations can support womens’ mental and physical health by creating a flexible and non-stigmatising work environment. Dive into this conversation for practical advice on enhancing wellbeing and achieving a balanced, fulfilling life.

What are the psychological & physiological challenges that women face?

Psychological challenges that women face at different stages of their lives are directly influenced by various factors, including; environmental factors - such as the work environment and work or personal relationships. Physical factors also influence our overall mental health and wellbeing; such as hormonal changes and other symptoms that can come with menopause, fertility health (1 in 6 women manage fertility health issues), menstruation or indeed sleep deprivation in young parents – naturally, all of it can impact on emotional and psychological health.

To better understand mental health, we need to look at the mental health continuum model. When we function well at work, sleep well, eat properly, and invest in our health and relationships, we thrive, feel positive about the future and tend to have a solution focused approach to our problems – they can often be challenges to overcome rather than an overwhelming issue we get stuck in. In this space of ‘flow’, we are usually more open to engaging with new things and open to socialising. In this state, we achieve high job performance, prioritise health, and confidently pursue goals. In a state of ‘flow’, our nervous system is in a relaxed parasympathetic mode, promoting hormonal and digestive balance and better overall health. When we feel emotionally and psychologically well, our physical systems function better, and we are less reactive and defensive. Of course, we all face challenges and changes that may not be welcome either in our office or our personal lives, however when we feel in balance psychologically and physically, we tend to have more resilience and a healthier outlook on how to manage challenges.

Entering a "danger zone" activates the sympathetic nervous system, causing anxiety, agitation and this is often accompanied by self-defeating or negative self-talk or core unhelpful beliefs about ourselves, life or others may get triggered. Interestingly, this also affects us physically as we have a cyclical increase in stress hormones, cortisol and adrenaline being released. Over time, this can affect blood pressure, oxygen circulation and also become quite inflammatory to our digestive and hormonal systems. It also negatively influences our ability to process glucose and can lead to adrenal fatigue. Naturally, this will influence our overall wellbeing. 

Regular overwhelm can lead to emotional numbness or other psychological problems such as low mood, depression, relationship issues, dissociation, or high levels of stress and anxiety. We may feel anxious and worry about worst-case scenarios, affecting our desire to connect with others. Constant rumination and comparison to others who seem better off can lead to further emotional struggles. 

Women as protagonists for their own healthcare

When it comes to physical health, women often have to take the initiative and be their own protagonists. For those over 25-30 considering pregnancy, regular hormone and thyroid checks are recommended, as imbalances can affect fertility and mood. Scans for fallopian tube blockages and cervical and breast screenings are also crucial. Many women don’t receive these recommendations, so it’s important to take the initiative. These tests can be arranged through your GP or directly with a clinic.

As we approach perimenopause, proactive health management is essential. Women over a certain age should have regular gynaecological and breast screenings. Perimenopause can increase anxiety, mood swings and also affect bone health. Early intervention, including appropriate exercise for heart health, stamina and weight bearing exercise is crucial. Exercise routines should evolve over time; what worked in your 20s and 30s may need to change in your 40s and 50s. Incorporate cardiovascular, flexibility, stamina, and heart exercises. Blood tests can reveal deficiencies in vitamins like B and D or minerals like iron and magnesium, which impact energy and mood. In Ireland, research has shown that 80% of people are low in vitamin D, crucial for bone health. Regular health screenings, including blood tests, are essential for identifying these issues before they become more problematic. 

The goal is to move from struggling to working toward goals and more fulfilment in all areas of our life, particularly the areas we feel ‘stuck’ in. Often, we believe that if we're not excelling, we're in crisis, or we wait for a crisis to seek help. Although, sometimes it is a crisis that can also lead to positive change if supported appropriately.

We can work towards enjoying optimal physical, psychological and relational health without a crisis - they are interconnected and can't be separated. For example, with Kara Connect, besides working with a coach or mental health professional, you can improve your physical health by working with a nutritionist to boost energy levels and maintain a healthy BMI or address financial health, which naturally influences your emotional and psychological wellbeing. 

How do different stages of women's lives influence their psychological health?

Different life stages of women’s lives bring different challenges. For example, when it comes to managing work life, hormonal issues pertaining to menstruation and menopause may need significant attention. As mentioned earlier,  we need to be our own protagonists when it comes to our health and some women don't realise they are in the perimenopause stage. Blood tests can reveal low or uneven estrogen levels, a marker for peri-menopause and this can begin in women in their late thirties or early forties.  Hormone imbalances can also affect psychological, emotional, and relational health. 

As outlined above, 1 in 6 women worldwide face fertility issues, which often require significant financial and medical investment. Those issues, as well as overall hormonal changes throughout different life stages, can cause high anxiety, impacting psychological wellbeing. While these significant problems may not be visible, they are important to consider in a woman's career path. Organisations must provide supportive environments for medical checks and if required, a more flexible approach if women require treatments such as assisted fertility treatment. Without this support, women are likely to seek more accommodating workplaces. 

Deloitte research in 2023 , Women at Work included the views of 5,000 women across 10 countries and highlighted that flexibility and a safe space for discussing health issues are crucial for women. The same research shows that over a third of women rate their mental health as ‘poor’, highlighting the need for a less stigmatising approach. 

Misaligned job demands and resources, as well as biases and prejudices, conflicts between employee values and organisational goals were shown to contribute to unfavourable work environments. In these environments, it is important to assess individual, group, team, and organisational approaches to issues like change management, communication, psychological wellbeing, relational styles, and overall health.

About 50% of 5,000 women participating in Deloitte research reported higher stress levels than a year ago, with many saying they lack adequate mental health support from employers. Persistent stigma and lack of flexibility contribute to this issue, causing many women to leave their jobs. Address how psychological and emotional support is communicated and consider the culture around work-life balance, including expectations for contact outside work hours.

54% of women say their physical health is fair but not great. 40% of women reported that they work through pain, and 90% take time off without explaining why. Most of our problems, whether physical or psychological, will pass with the right treatment approach and support. It’s important to remember this in the context of a lifetime of work. 

Important questions to ask when considering potential required supports for your work environment, may include:

Does your culture allow women to seek support openly and flexibly, such as attending appointments or adjusting work hours?

Providing specialised fertility support, including psychological assistance, flexibility, training or financial help can improve overall job satisfaction and commitment.

What can organisations do to change the attitude towards women's health?

An integrative approach is essential both individually and organisationally to enhance overall health and lead to productive work environments which lead to long term job satisfaction and commitment. 
Deloitte research highlights that to enhance fulfilment and retention, organisations should implement straightforward recommendations to support the mental and physical health of their women workers throughout their careers. This may also include supporting a person as they manage grief, loss, and or other significant life events like childbirth. Offering flexibility and having trained basic mental health responders can also benefit both employees and the organisation to recognise when an individual may require further support by actively listening and providing a caring and non-judgemental environment. In doing so, you are also likely to elicit the ongoing commitment and loyalty of your staff. Hopefully, most of these problems are time-limited whereas a career is significantly longer!

Consider whether your environment supports mental and physical health. Have those in leadership roles, such as team leads or managers trained in the basics of psychological health and issues?  Are they aware of available supports and how to signpost to these in a compassionate and directive way?

 Also, having a non-stigmatising, integrative approach that addresses gender equality and biases is also important. You can do this by ensuring your organisation actively facilitates practices that contribute to a balanced work-life culture. 
 
Fulfilment in the workspace leads to greater engagement and investment back into the organisation. Addressing non-inclusive practices and understanding various life stages and issues creates a supportive culture, resulting in a more inclusive and satisfying work environment. This can effectively be supported on an individual and also organisational level which leads to better health and wellbeing not only of the individual but also of the organisation.