Exploring Women’s Mental Health: An expert’s perspective with Matea Washington
Story by Justine Roper / Photo by Kate Treick Photography / Illustration by Getty Images
In today’s world, where life may seem burdensome, addressing mental health can feel like another item on a never-ending checklist of to-dos. However, especially during the holidays, we must take charge of our mental health, equipping ourselves with tools that will allow us to live better lives.
Matea Washington, a specialist in women’s mental health, stresses that mental health is a crucial pillar of overall well-being. From simply having a safe outlet to addressing deep-seated trauma, there are many strategies that mental health providers offer that are accessible and practical supports for women navigating multiple life roles.
Washington’s career began in education, working with children. But she quickly noticed that her students’ struggles extended beyond the classroom.
“I realized the behaviors I was seeing were often reflections of deeper issues at home,” she said. “That realization sparked my interest in stepping into the mental health space.”
Once she transitioned into private practice from the school system, Washington found that the large majority of her clients were women, particularly between ages 21 and 40. She explained that women wear many different hats, as mothers, professionals and partners, and that the expectation to keep everything running is often at the expense of our own mental health.
Women deal with so many things, but a critical issue, according to Washington, is societal pressure.
“Messaging pushes women to always push through, to stay strong, but that mentality leads women to neglect their mental well-being,” she said. “It’s not just about managing stress or feeling down — it’s about dismantling the expectation that you must keep going, no matter the cost.”
CULTURAL BARRIERS AND STIGMA
Washington explained that various cultural backgrounds heavily influence how women perceive mental health. She said for some, there’s this deeply ingrained belief that women must always be strong.
“From a young age, many women are conditioned to think they have to handle everything alone, which often means sacrificing their mental health,” Washington said.
Especially as a woman grows to bear the responsibility of childcare, elderly parent care and job duties, there can be temporary spikes in strong mental health while major declines begin to happen due to stressors over time.
And sometimes cultural programming further propagates the shame associated with seeking mental health care. This can be exacerbated for women of color.
“Many feel that having to ask for help is a sign of weakness,” Washington added, “another obstacle to actually reaching out for help.”
PRACTICAL THERAPEUTIC APPROACHES
In her own practice, Washington relies heavily on a variety of innovative techniques. For example, one technique she uses is called Cognitive Behavioral Therapy (CBT), in which clients learn to change patterns of negative thoughts that may be contributing to different unhelpful behaviors or feelings they are struggling with.
“It’s about identifying harmful thought patterns and replacing them with healthier ones,” she said.
Washington also uses creative techniques like journaling and role-playing, and she occasionally integrates art or sand tray therapy.
“Therapy is much more than just talking about your problems — it’s about finding tools that resonate with you and using them to foster healing,” Washington emphasizes.
THE HEALING POWER OF TALK THERAPY
Washington also hopes to dispel myths about therapy like the idea that therapy looks like crying on a couch. In fact, the practice teaches you how your mind works and shows you ways to respond to curveballs in a healthier way.
And to the women who feel too busy or even too traumatized to fit sessions into their lives, she offers this: “Therapy is an investment in yourself. It’s not another chore. It is invaluable — but goes along the lines of whatever time and energy you put into it.”
COPING WITH TRAUMA, ESPECIALLY DURING THE HOLIDAYS
“Holidays can be a challenging time, especially for those with unresolved trauma,” Washington stressed. “Being around family can trigger anxiety or painful memories.”
With the holiday season approaching, she thinks it best to think ahead and plan for what might be difficult.
“Festive occasions can pose a unique difficulty to anyone struggling with traumatic events,” she said.
Family pressures and unsolicited expectations can be a reminder of bad experiences and cause anxiety, as well as sleep disturbances and other physical symptoms. Prioritizing boundaries and planning ahead for breaks is pivotal. Saying “no” is less frowned upon than you may think, and it can be your “protector word” if you allow it to be.
She encourages everyone to do regular self-check-ins, and if you catch yourself becoming a bit tense, “stretch, walk, breathe, pray,” she said.
“Boundaries are key: It’s ok to limit exposure or new traditions that shield your energy.”
SELF-CARE IS VITAL, NOT SELFISH
Washington stresses that women must keep self-care as a top priority since they are pulled in so many different directions.
“You can’t pour from an empty cup. Self-care is NOT a luxury to be enjoyed,” she said.
For anyone facing burnout, Washington said that everyone should “just breathe” and find time during the day for meditation. She said it can be as simple as listening to music or even silence.
“Don’t wait until you’re running on E. Prioritize your needs. You deserve it,” Washington said.
