The Self-Care Spectrum: A Gendered Guide to Well-Being -

The Self-Care Spectrum: A Gendered Guide to Well-Being

Rytlife
Charu Lavania & Neethu Prakashan

Highlights

Self-care is a comprehensive, multi-layered process intentionally undertaken to foster health, prevent illness, enhance overall well-being, and manage disease. It is a concept that the World Health Organization (WHO) broadly defines as the capacity of individuals, families, and communities to engage in health promotion, disease prevention, health maintenance, and the management of illness and disability, with or without the aid of healthcare professionals (World Health Organization, 2021). This expansive definition covers a vast array of practices ranging from engaging in physical activities and ensuring proper nutrition to getting adequate rest, managing stress effectively, and indulging in personal passions and hobbies. Recognized as a vital element of health and wellness, self-care underscores the significance of an individual’s participation in their own care and highlights the necessity for a proactive stance towards sustaining health and averting illness.

The concept of self-care is universally recognized; however, its practical application and the outcomes it yields can significantly differ across genders, influenced by biological, psychological, and socio-cultural distinctions (Doyal, 2001; Courtenay, 2000). Acknowledging these disparities is pivotal in crafting gender-sensitive self-care interventions tailored to meet the distinct needs of both women and men.

The societal stigma and discrimination in India pose additional barriers to seeking mental health care. Corrigan and Watson (2002) note that fear of judgement and rejection prevents many from seeking necessary help. Corrigan et al. (2001) and Shidhaye and Karmode (2012) emphasise that this pervasive stigma contributes to the underutilization of mental healthcare services. Cultural beliefs and misconceptions further stigmatise mental illness, endorsing harmful practices and resistance to evidence-based care (Center of Mental Health Services, US, 2001). Family dynamics and internal stigma often lead to misunderstandings and a lack of support for those in need, further inhibiting access to help (Samari et al., 2022).

Women’s self-care practices often adopt a comprehensive approach, balancing physical health with emotional and psychological well-being (Demarco et al., 2002). Research indicates that women are more inclined towards engaging in self-care activities that involve social and emotional support, such as connecting with friends and family, openly expressing emotions, and participating in community or faith-based gatherings (Matud, 2004). This holistic strategy to self-care among women encompasses a variety of wellness activities, including seeking professional mental health services and engaging in practices that encourage emotional sharing. For instance, studies, like the one conducted by Demarco et al. (2002), highlight women’s propensity towards utilising talking therapies and support groups as integral components of their self-care routines.

In contrast, men’s self-care practices often prioritise physical activities and individual pursuits. Generally, men are less likely to seek out social support or partake in expressive emotional activities as a part of their self-care regimen (Courtenay, 2000). Instead, they tend to gravitate towards activities that provide a sense of accomplishment or autonomy, such as engaging in physical exercise, pursuing hobbies, and indulging in leisure activities that require minimal social interaction (Mahalik et al., 2007). Men’s self-care routines are characterised by a focus on physical exertion and solitary activities, often reflecting societal expectations around masculinity that discourage emotionally expressive forms of self-care.

For women, effective self-care strategies typically involve a blend of social engagement, emotional expression, and mindfulness practices. Activities like journaling, practising yoga, and meditating have been shown to significantly alleviate stress and enhance mental health (Brown & Ryan, 2003). Moreover, building and maintaining robust social connections and consistently communicating openly with peers and relatives can offer vital emotional support and fortify resilience against stress (Taylor et al., 2000).

Some self-care techniques for women:

Social Connectivity: Women benefit greatly from building and maintaining strong social ties. Regular catch-ups, phone calls, or participation in group activities can provide significant emotional support.
Emotional Expression: Activities like journaling or engaging in talking therapies offer women a safe space for emotional release and self-reflection, aiding in stress management.
Mindfulness and Relaxation: Practices such as yoga, meditation, and deep-breathing exercises help in reducing stress and enhancing mental well-being. These activities encourage presence and self-awareness.
Physical Activity: Incorporating regular physical exercise, whether it’s a gym session, a dance class, or a brisk walk, supports both physical and emotional health.
Creative Hobbies: Engaging in creative pursuits like painting, writing, or crafting can be a therapeutic outlet for stress and a source of personal fulfilment.

For men, self-care techniques that incorporate physical activities, such as exercising, participating in sports, and engaging in outdoor adventures, are especially beneficial. These activities not only bolster physical health but also aid in mental health by mitigating symptoms of depression and anxiety (Babyak et al., 2000). Additionally, promoting mindfulness and stress management practices among men, even those that are more solitary or less centred on emotional disclosure, can prove effective. Practices like guided meditation, deep breathing exercises, and progressive muscle relaxation can serve as avenues for stress reduction without necessitating explicit emotional openness (Lehrer et al., 2007).

Some self-care techniques for men:

Physical Exercise: Regular physical activity, such as weightlifting, running, or team sports, not only improves physical health but also helps in managing stress and boosting mood.
Outdoor Activities: Spending time in nature, whether it’s hiking, fishing, or cycling, can be particularly rejuvenating for men, offering both a sense of adventure and tranquillity.
Mindfulness Practices: While men may prefer less overtly emotional activities, practices like guided meditation, progressive muscle relaxation, or even martial arts can provide a structured way to reduce stress and improve focus.
Hobbies and Skills: Pursuing hobbies or learning new skills that offer a sense of mastery or control, such as woodworking, playing a musical instrument, or coding, can be highly rewarding and stress-relieving.
Structured Social Activities: Engaging in group activities that have a clear purpose or goal, such as team sports, hobbyist clubs, or volunteer work, can provide social support in a more structured and goal-oriented setting.

The distinct differences in self-care practices and preferences between genders highlight the critical need for customised self-care interventions that cater to the specific requirements of women and men. Although there is a common ground in the types of self-care activities that benefit both genders, the approach, implementation, and focus of these practices can vary greatly.

It is also essential to consider the socio-cultural obstacles that may prevent individuals from partaking in certain self-care practices, such as societal norms related to gender and emotional expression. Grasping the subtle distinctions in how women and men approach self-care is crucial for devising effective, gender-responsive self-care strategies. By recognizing and addressing these differences, healthcare providers, policymakers, and individuals themselves can more effectively support the varied self-care needs of both genders, ultimately leading to enhanced health outcomes and well-being.

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References

Babyak, M., Blumenthal, J. A., Herman, S., Khatri, P., Doraiswamy, M., Moore, K., ... & Krishnan, K. R. (2000). Exercise treatment for major depression: Maintenance of therapeutic benefit at 10 months. Psychosomatic Medicine, 62(5), 633-638.

Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822.

Courtenay, W. H. (2000). Constructions of masculinity and their influence on men's well-being: A theory of gender and health. Social Science & Medicine, 50(10), 1385-1401.

Demarco, R. F., Lynch, M. M., & Boardley, D. (2002). Women's health during midlife. Journal of Obstetric, Gynecologic & Neonatal Nursing, 31(3), 331-338.

Doyal, L. (2001). Sex, gender, and health: The need for a new approach. BMJ, 323(7320), 1061-1063.

Lehrer, P. M., Woolfolk, R. L., & Sime, W. E. (2007). Principles and practice of stress management (3rd ed.). New York, NY: Guilford Press.

SSRN Electronic Journal

Mahalik, J. R., Burns, S. M., & Syzdek, M. (2007). Masculinity and perceived normative health behaviors as predictors of men's health behaviors. Social Science & Medicine, 64(11), 2201-2209.

Matud, M. P. (2004). Gender differences in stress and coping styles. Personality and Individual Differences, 37(7), 1401-1415.

Taylor, S. E., Klein, L. C., Lewis, B. P., Gruenewald, T. L., Gurung, R. A., & Updegraff, J. A. (2000). Biobehavioral responses to stress in females: Tend-and-befriend, not fight-or-flight. Psychological Review, 107(3), 411. .

World Health Organization. (2021). Self-care interventions for health.

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