Empower women to banish mental health stigma

A woman’s capabilities are dependent on her community, as the saying goes ‘You can’t pour from an empty cup’ — if she is not well taken care of, how can she take care of others?

More often than not, women are subjected to societal pressure and community stigmas that push them to a disadvantage. Though it has significantly improved over the years as the world advances into the modern era, the stigma has undeniably continued to haunt women of this century. Inevitably, the expectation of being a whole woman brings about mental health challenges that are often dismissed.

They say that women are the glue that holds society together. However, glue can only hold if it is strong — its effectiveness depends on how well it is supported. Likewise, when women are not cared of their ability to sustain in the society is weakened.

On this International Women’s Day, Sarawak Tribune speaks to Kimberley Tan, the Vice President of the Sarawak Women for Women Society (SWWS), and co-founder of therapy centre, Kinder Minds, as she shares about the challenges women face today and how to overcome them, one community at a time.

What are the most common mental health challenges women face today?
I believe it is important to know why mental health challenges affect women differently so there is a better understanding for women and their challenges. Here are 10 mental health concerns:

1. Anxiety Disorders: Women are twice as likely as men to experience anxiety disorders, including generalised anxiety disorder (GAD), panic disorder, and social anxiety. Social pressures, caregiving responsibilities, and hormonal fluctuations contribute to higher rates.
2. Depression: Major depressive disorder (MDD) affects women at nearly twice the rate of men, such contributing factors include hormonal changes (puberty, pregnancy, postpartum, and menopause), societal expectations, and life stressors.
3. Postpartum Depression and Anxiety: Many women experience mood disturbances after childbirth, ranging from “baby blues” to severe postpartum depression (PPD) and anxiety. Lack of support, hormonal shifts, and sleep deprivation can exacerbate symptoms.
4. Eating Disorders: Women are disproportionately affected by eating disorders like anorexia, bulimia, and binge eating disorder. Social pressures, body image issues, and media influence play a role.
5. PTSD (Post-Traumatic Stress Disorder): Women are more likely to develop PTSD, often due to experiences such as domestic violence, sexual assault, or childhood trauma.
6. Perimenopausal & Menopausal Mood Disorders: Hormonal fluctuations during perimenopause and menopause can lead to increased anxiety, depression, and mood swings.
7. Work-Related Stress & Burnout: Women often juggle multiple roles (work, caregiving, household management), increasing stress levels. Gender pay gaps, workplace discrimination, and lack of work-life balance contribute to burnout.
8. Low Self-Esteem & Body Image Issues: Societal beauty standards and social media pressure contribute to self-esteem issues, leading to anxiety and depression.
9. Bipolar Disorder: Women with bipolar disorder may experience more frequent mood episodes, particularly depressive ones. Hormonal changes can trigger or worsen symptoms.
10. Reproductive-Related Mental Health Issues: Conditions like PMDD (Premenstrual Dysphoric Disorder) cause severe mood swings and emotional distress before menstruation. Infertility, miscarriage, and abortion can also contribute to depression and anxiety.

Why do you think mental health stigma is still strong, especially among women?
There is still a stigma towards women seeking mental health help, although it manifests in different ways compared to men. Women are often encouraged to be emotional and expressive, yet when they seek professional help, they may face judgement for being ‘too sensitive’ or ‘overreacting’.

There are still gender stereotypes that women are often expected to be caretakers, emotionally resilient and capable of handling struggles on their own so seeking therapy can be seen as a sign of “weakness” rather than strength. Conversely, if a woman is assertive about her mental health struggles, she might be labelled as ‘dramatic’ or ‘attention-seeking’.

The other stigma that is quite prominent is cultural and societal pressures. In many cultures, women are expected to prioritise family, children and relationships over their own well-being. Seeking help may be perceived as selfish or unnecessary. In our communities, we even see families upholding the belief that mental health struggles should be kept private to avoid “shaming” the family.

Lastly, I think women who have the fear of being seen as ‘unstable’, particularly in leadership or professional roles may hesitate to seek help out of fear that they will be perceived as incapable or unfit for their responsibilities. Or even mothers may worry about being judged as ‘bad moms’ or having their parenting abilities questioned if they disclose their struggles with PPD, anxiety or other mental health issues.

How can we encourage women to seek help without feeling ashamed or guilty?

1. We can normalise it in everyday conversations by talking about therapy like you would a doctor’s visit. “Oh, my therapist gave me a great tip for stress!” makes it feel casual & normal.
2. Break the “strong woman” myth because strength is not about handling everything alone. It’s about knowing when to ask for help. Real queens help each other fix one another’s crowns, rest, heal and grow!
3. Making therapy self-care, not weakness. Just like you’d go to the gym for your body, therapy helps keep the mind strong!
4. Challenge the “What will people think?” fear because someone judging you for taking care of your mental health says more about them than you.
5. Making professional help accessible & low-pressure. It does not have to be intense! Even online check ins, support groups or mental health mobile applications are great first steps.

What can families and communities do to support women struggling with mental health issues?
I must emphasise on the importance of a support system. I have seen what a great support system can do for women post childbirth and what not having support needed looked like. Sometimes, it is a matter of life or death.

Here are some simple but powerful ways families and communities can step up :

1. You listen and you don’t judge.. Sometimes women need to vent without hearing ‘just be positive’ or ‘others have it worse’. A simple “That sounds really tough. How can I support you?” goes a long way.
2. Creating a safe space at home. It should feel like a place where it’s okay to say “I’m struggling” without fear of being dismissed or shamed.
3. Offer to help, not just advice. Instead of saying “You should try meditating, offer “Want me to go on a walk with you?” or “Can I help with something on your plate?” Actions speak louder than words sometimes.
4. Make mental health support accessible. Encourage workplaces, schools, and religious centers to offer mental health resources, affordable therapy options and safe spaces to talk.

What policies or initiatives would you like to see implemented to support women’s mental health?

So much can be done at different levels — government, workplaces, healthcare, and communities — to truly support women’s mental health.

1. Workplace policies for mental health support
   Mental health days — not just sick leave, but dedicated days for emotional well being.
   Flexible work schedules and remote options for those managing stress, caregiving and mental health challenges.
   Affordable or covered therapy as part of health benefits.
2. Better healthcare access for women’s mental health
   Training for doctors to take women’s concerns seriously — no more dismissing mental health struggles as ‘hormonal’ or ‘overreacting’.
   Easier access to therapy and crisis services especially for women in lower income communities.
   More funding for perinatal and postpartum mental health care.
3. Community based support programmes
   Support groups for women — whether it’s for new moms, working professionals, caregivers or those healing from trauma.
   Hotlines and online resources tailored for women who might be hesitant to seek in-person therapy.
4. Stronger Protections for women facing abuse and trauma but having more acessible trauma informed therapy for survivors of domestic violence, sexual assault and abuse. Legal and workplace protections for women leaving abusive situations that are retrospective, so they don’t have to choose between safety & financial security.

How can women balance taking care of others while prioritising their own mental health?

Ahh, the classic “I have to take care of everyone else first” struggle! Women are often raised to be nurturers, but you cannot pour from an empty cup.

Women must understand that it is necessary — not selfish — to prioritize YOU first. Think of it like putting on your oxygen mask first before helping others.

Check in with yourself daily — “How am I feeling today?” just like you would do for others and drop the guilt of taking care of yourself.

Women need to learn to say “No” without guilt. You are not responsible for fixing everything and everyone. If someone drains you more than fills you, it’s okay to set a boundary.

Most importantly, you are allowed to ask for help — you don’t have to do it alone. Let others step in, whether it’s at work, at home or through emotional support.

What advice would you give to women who feel overwhelmed by life’s pressures?

Oh, if you’re feeling overwhelmed, first — take a deep breath. You’re not alone, and it’s okay to feel this way. Life can throw a lot at women, especially when you’re juggling work, family, relationships, and your own mental health. Here’s a little advice, like a gentle pep talk from a friend:

1. Pause, don’t power through. So when everything feels like too much, give yourself permission to stop. Even 5-10 minutes of deep breaths or sitting in silence can reset your mind. You’re not a machine — you deserve breaks.
2. Talk It Out: You don’t have to carry it all inside. Call a friend, vent in a journal, or speak to a therapist. Letting it out helps lighten the emotional load.
3. Prioritise like a queen because not everything is urgent. Ask yourself “What needs to be done today and what can wait?”
4. Let go of perfection because you cannot be everything to everyone, all at once. It is exhausting!
5. Take one thing at a time because you do not have to have it all figured out!
6. Remind yourself that these feelings won’t last. It could be just a stormy day and storms do pass. Remember that you are not failing, you’re just feeling.