Trigger Warning:
This blog discusses topics related to suicide, anxiety, and depression, which could be distressing for some readers. Please read with care. If you or someone you know is struggling, help is available. Contact details for support agencies are provided at the end of this blog.

Suicide is often seen as a predominantly male issue, but recent studies and statistics paint a concerning picture of rising rates of suicide among women, particularly those in their 30s to 50s. This stage of life often comes with its own set of unique stressors, compounded by hormonal changes and societal pressures that can lead to anxiety, depression, and, in the worst cases, suicidal ideation.

Globally, suicide is a leading cause of death, and while men are more likely to die by suicide, women are more likely to attempt it. In New Zealand, women aged 30 to 50 are experiencing higher rates of suicide than in previous decades. These numbers reflect not only a personal crisis for these women but also societal challenges that need urgent attention.

The mental health care system in many places, including New Zealand, remains underfunded and overburdened, leaving many people without access to adequate support. While mental health is acknowledged as an important issue, stigma persists. For too many women, admitting they are struggling with mental health is seen as a weakness. Mental health challenges are often invisible—an unseen cloak women carry as they go about their daily lives. Many have become too good at saying, "I'm fine," rather than admitting, "I need help."

This reluctance to seek support is compounded by the fact that friends, family, and even many health care providers are not equipped to recognise or address mental health issues, let alone when someone expresses suicidal thoughts. As a result, women are often left feeling isolated and unsupported during their most vulnerable moments.

Many women in this age range are part of the "sandwich generation," juggling responsibilities for both aging parents and growing children. This dual caregiving role can lead to significant emotional and physical stress, often leaving little time for self-care or mental health support. Women in their midlife often find themselves at a career crossroads—either striving to reach professional milestones or re-entering the workforce after years of caregiving. These pressures, combined with gender pay gaps and financial insecurity, can exacerbate feelings of inadequacy and overwhelm.

Divorce, separation, or the strain of long-term relationships can contribute to emotional distress. Many women also face the challenges of empty nesting, leading to feelings of loneliness and a lack of purpose. Society often expects women to "do it all"—excel at work, maintain a household, care for family members, and stay physically attractive. These unrealistic standards can lead to chronic stress, burnout, and feelings of failure.

Women in their 30s to 50s often experience significant hormonal fluctuations due to perimenopause and menopause. These changes can disrupt the balance of neurotransmitters in the brain, including serotonin and dopamine, which regulate mood. Common symptoms like hot flashes, sleep disturbances, and irritability can exacerbate feelings of depression and anxiety. For women in their 30s, postpartum depression and anxiety can be severe, especially if left untreated. Additionally, conditions like polycystic ovary syndrome (PCOS) or endometriosis, which are hormonally driven, can affect mental health. Thyroid issues, particularly hypothyroidism, are more common in women and can mimic or worsen symptoms of depression and anxiety. A poorly functioning thyroid can also make it harder to cope with stress.

Chronic stress leads to prolonged elevations of cortisol, the body’s primary stress hormone. Over time, high cortisol levels can impair the function of the hypothalamic-pituitary-adrenal (HPA) axis, increasing the risk of depression, anxiety, and even suicidal thoughts. Burnout, characterised by emotional exhaustion and a sense of detachment, is prevalent among women balancing work and caregiving. The constant state of “fight or flight” can lead to feelings of hopelessness and despair.

Raising awareness about the unique mental health challenges women face during these years can reduce stigma and encourage open conversations. Encouraging women to monitor their hormonal health can help identify imbalances early, allowing for effective interventions such as hormone replacement therapy (HRT), nutritional support, or lifestyle changes. Providing accessible and affordable mental health services, including counselling and support groups, is essential. Tailored approaches that consider the interplay of hormones and mental health are particularly beneficial. Teaching women practical stress management techniques, such as mindfulness, breathwork, and physical activity, can improve resilience and emotional well-being. Creating spaces where women can connect and share their experiences can help combat feelings of isolation. Support networks are crucial for fostering a sense of belonging and hope.

The rising rates of suicide among women in their 30s to 50s highlight the urgent need to address the underlying factors contributing to this crisis. By recognising the roles of hormones, stress, societal pressures, and systemic healthcare challenges, we can begin to implement solutions that promote better mental health outcomes.

If you are in New Zealand and need support, please reach out to one of the following organisations:

• Lifeline: 0800 543 354 or text HELP to 4357

• Suicide Crisis Helpline: 0508 828 865 (0508 TAUTOKO)

• 1737 – Need to Talk?: Call or text 1737 to speak to a trained counsellor, available 24/7

• Youthline: 0800 376 633, free text 234, or email talk@youthline.co.nz

• Samaritans: 0800 726 666

You are not alone, and help is always available. Please take the step to talk to someone.