Written by Tara Achkar, Mental Fitness Coach at Starling Minds 

Many women juggle a lot—work, family, relationships, health, and everything in between. The mental load can be overwhelming, and the constant pressure to "do it all" often leads to stress, anxiety, and even burnout. But what if there was a way to slow down, reconnect with yourself, and navigate life’s challenges more easily? 

That’s where mindfulness can help. 

As a mindfulness teacher working in mental health, Tara Achkar has seen firsthand how mindfulness can help women manage stress, improve emotional well-being, and create a deeper sense of balance. But while mindfulness is a powerful tool, it's not the only thing we need; we also need to have more open conversations.  

Breaking the silence: Women’s health needs more open conversations 

Women’s health—especially mental health—has long been surrounded by stigma. Anxiety, burnout, depression, hormonal health, and even the struggles of menopause or postpartum recovery are not often discussed publicly. 

Many women feel pressure to appear “strong” or “push through,” in part because of long-standing stereotypes that have dismissed women or labeled them as overly emotional or irrational due to hormonal fluctuations. This pressure to push through challenges often stems from a need to counteract these biases, leaving many to suffer in silence rather than seek support. 

At the same time, societal expectations around strength and emotional expression also impact men, reinforcing the idea that acknowledging emotions is a sign of weakness. Just as women have historically been dismissed for expressing emotion, men are often discouraged from doing so altogether. 

The truth is that these challenges are real, valid, and deserve attention. It’s time to change the conversation for all. 

One way to help alleviate the intensity of these challenges is through mindfulness—not just as a tool for stress relief, but to create self-awareness, self-compassion, and open dialogue about mental and physical health. 

How mindfulness supports women’s health 

1. Reducing stress 

Stress is a natural part of life, but when it becomes chronic, it takes a toll on mental and physical health. Mindfulness helps by shifting attention away from racing thoughts and into the present moment. Simple breathing exercises or guided meditations can help calm the nervous system. 

Try this: The next time you feel overwhelmed, take a deep breath in for four seconds, hold for four, and exhale for four. Repeat a few times in the moment, and throughout the day as needed. 

3. Encouraging open conversations  

One of the biggest barriers to seeking help is the fear of being judged. Many women struggle with anxiety or depression but hesitate to talk about it. Mindfulness fosters self-acceptance and helps women tune in to their feelings—without criticizing or judging themselves.  

Try this: Journal about your emotions without filtering or judging them. This can help normalize your experiences and make it easier to open up to others. 

4. Supporting hormonal health  

Hormones play a significant role in how menstruating women or those experiencing pre-menopause/menopause feel physically and emotionally. Mindfulness has been shown to reduce cortisol (the stress hormone), support emotional regulation, and even ease symptoms of PMS, perimenopause, and menopause. 

Despite how common these experiences are, many women feel embarrassed to talk about them—even with healthcare providers. By creating habits to encourage self-awareness and self-advocacy, we can start the conversation. 

Try this: Instead of pushing through discomfort, pause and ask yourself: What do I need right now? Rest? A walk? Connection with others?  

Mindfulness as a path to breaking stigmas 

While no single approach can fully address the complexities of women’s health, mindfulness offers one pathway toward greater self-awareness, resilience, and connection. It’s not about having all the answers, but about creating space for honest conversations, self-compassion, and collective support.  

If these ideas resonate with you, join Starling Minds at their upcoming workshop, Hormones & Health, starting May 20, 2025. Open to all OTIP members, this complimentary workshop is designed to empower you with practical strategies for improving and supporting women’s physical, mental, and emotional well-being. You must be a Starling Minds member to attend. Get started at: otip.com/otip-wellness-programs.