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A 5-Step Mental Health Maintenance Plan for Women

Brannon Patrick

July 27, 2023


  • Developing self-awareness is the first step towards maintaining good mental health. This involves becoming aware of your thoughts, feelings, and behaviors and understanding how they affect your mental state.
  • Adopting healthy lifestyle habits such as eating a balanced diet, regular exercise, and sufficient sleep can positively impact mental health.
  • Managing stress effectively is also crucial for maintaining good mental health. This may involve identifying triggers, practicing relaxation techniques, engaging in physical activity, and setting realistic goals.
  • Social connections are also a critical pillar for stable mental health. In addition to spending time with friends and family, consider joining a support group or online community with like-minded women who understand what you’re going through.
  • At Therapy Utah, we offer professional support to help you navigate mental health challenges. Our therapists can guide you through these 5-steps and adjust them to suit your specific needs, providing tools and strategies that improve your mental health.

Mental health is vital for quality of life, but women often face unique challenges that can impact their mental well-being. Hormonal changes and societal pressure cause many women to struggle with anxiety, depression, and other mental health concerns each year. However, the right tools and strategies can help reduce these risks and allow you to restore your equilibrium.

Our team at Therapy Utah is dedicated to helping you make positive changes to your mental health through therapy services, education, and free resources. In this article, we present a 5-step mental health maintenance plan for women that you can use to help stay on track when life starts to feel overwhelming.

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Via Unsplash.

Step 1: Increasing Self-Awareness

The first step towards maintaining good mental health is developing additional self-awareness. This involves becoming aware of your thoughts, feelings, and behaviors and understanding how they affect your mental state.

Self-awareness helps you identify negative patterns of thoughts and behaviors that may harm your mental health. It can also help you identify the root causes of negative thoughts or feelings you have. As a woman, this can be particularly useful during parts of your life when your brain chemistry undergoes significant changes (such as pregnancy or menopause).

Here are two exercises that you can practice regularly to improve your self-awareness and identify your needs:

  • Journaling can be a useful tool for tracking your thoughts and emotions. It helps you recognize patterns in your thought process and identify stressors or triggers that may impact your mental health.
  • Mindfulness meditation involves focusing on the present moment and being aware of your thoughts and feelings without judgment. This practice can help you cultivate self-awareness by learning to observe your thoughts and emotions without reacting to them.

Developing self-awareness is an ongoing process, and it takes time and effort to cultivate. However, by becoming more self-aware, you can identify what triggers your mental health challenges and learn to manage them before they become overwhelming.

Step 2: Setting Healthy Lifestyle Habits

The second step towards maintaining good mental health is adopting healthy lifestyle habits. A healthy diet, regular exercise, and sufficient sleep are all important factors that can positively impact your mental health.

Taking good care of your body and mind can also empower you to deal with the external stress many women face—from spousal expectations and family commitments to workplace dynamics that you may find inappropriate or unfair. The healthier you are, the easier it may be to advocate for your own needs and assert yourself in challenging situations.


Eating a balanced diet rich in nutrients can improve overall mood and cognitive function. Studies have shown that diets high in processed foods and sugar can increase the risk of depression and anxiety. Conversely, eating a balanced diet that includes fruits, vegetables, whole grains, and lean proteins can boost mood and promote good mental health.


Regular exercise is also essential for maintaining good mental health. Exercise has been shown to reduce symptoms of anxiety and depression by releasing endorphins, the body’s natural feel-good chemicals. Exercise can also reduce stress and improve sleep quality, which are both important for good mental health.


Sufficient sleep is another essential component of good mental health. Poor sleep can contribute to stress, anxiety, and depression, while adequate sleep promotes better mood, cognitive function, and a healthier lifestyle.

Step 3: Stress Management 

Stress is a common cause of mental health issues, so it is important to develop effective stress management strategies before stressful situations pop up. People of all kinds experience stress because of factors like work, relationships, finances, and health issues—but research shows that women often experience the consequences of this stress more acutely than men, with a higher risk of developing mood disorders in stressful situations.

This makes it particularly important for women to have strategies for controlling stress. Here are a few you can try:

Reducing Stress Triggers

To manage stress effectively, it is essential to identify and avoid the negative triggers that cause it. This may involve:

Relaxation Techniques

Practicing relaxation techniques such as deep breathing, meditation, yoga, or progressive muscle relaxation can also be helpful in managing stress. These techniques can help reduce stress and promote relaxation, which can improve overall mental health.

Organization & Time Management

It’s also important to set realistic goals and prioritize tasks to manage stress effectively. Breaking down tasks into smaller, more manageable chunks can make it easier to accomplish goals, which in turn reduces stress levels.

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Via Unsplash.

Step 4: Fostering Social Connections 

Social connections provide a sense of belonging, support, and validation, which can help reduce stress and improve your happiness overall—but many of the women we speak to express difficulties developing the comfort or self-confidence required to meet new people. Here are a few suggestions:

  • Joining a group or organization that shares your interests can be an excellent way to meet new people and build connections.
  • Volunteering for a cause you care about can also provide an opportunity to meet like-minded individuals and build strong social connections.
  • Regular communication with friends and family members can help you feel close to your loved ones. Regular phone calls, video chats, or social media interactions can all have a positive effect on core relationships, even if you cannot see or touch the other person.
  • Seeking out support groups or online communities to connect with other women can be a great way to find support and understanding from people who understand your experiences. These groups can provide a safe space to share feelings and problem solve together.

Step 5: Seeking Professional Support

Finally, seeking professional support is an important step in maintaining good mental health. A qualified therapist can provide guidance and support for the specific mental health issues you face, using proven methodologies that yield measurable progress over time. Additionally, your healthcare provider may be able to recommend medication or other treatments that can help manage symptoms of anxiety, depression, or other mental health conditions.

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Via Unsplash.

Take the Next Steps to Maintain Your Mental Health

Mental health hygiene requires ongoing effort and dedication, but you don’t have to do it alone. Our therapists at Therapy Utah offer a safe, non-judgmental space to explore your thoughts and emotions, and provide a supportive environment where you can feel heard and understood.

Use what you’ve learned above to start making positive changes to your mental health today, then reach out to our team to match with a therapist who can help you stay on the right track. With our assistance, you’ll have the tools and techniques you need to lead a happier, healthier, and more fulfilling life.

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