Are you constantly striving to meet every expectation, excel in every task, and take on the pressure of it all in an almost unperceivable way — much to your own expense? Empowering women to prioritize their mental well-being and cultivate stress management strategies is essential for a healthier, more balanced life. Check out 5 tips to help you get started!
We know that stress is no stranger to anyone. The uncertainty about the future, the widespread violence, the historic inflation levels, we all have a full plate of things to worry about. So, why are we talking about stress management for women?
According to the American Psychological Association, women consistently report higher levels of stress, year after year. Moreover, women and men experience stress in different ways. While men tend to externalize their stress aggressively or impulsively, women are prone to internalize it — which can lead to physical and mental health issues.
Unfortunately, women are also more likely to believe they have to endure or “power through” their sense of being overwhelmed. They overlook their own needs and well-being to keep up with the multiple roles and responsibilities they have to juggle. So, their self-care continues to be pushed to the end of the list, as they struggle to find time to themselves.
Empowering women to incorporate self-care into their daily lives is a powerful way to manage stress and enhance their personal well-being and professional success.
Does Stress Affect Women Differently?
Research suggests that stress affects women and men in different ways, both physiologically and behaviorally. Due to hormonal fluctuations during different phases of their reproductive lives, such as puberty, menses, pregnancy, postpartum, and menopause, women are more susceptible to developing stress-based disorders. Sex hormones, particularly estrogen can impact cortisol — also known as the stress hormone — potentially leading to heightened emotional responses and increased vulnerability to anxiety and depression.
Not only do women respond differently to stress, they also place a different level of importance on stress management and employ different strategies. Women consider managing stress very/extremely important compared to men (68% vs 52%). They combine various stress management strategies, including reading, spending time with family or friends, praying, shopping, getting a massage, and seeking help from a mental health professional. While men are more likely to rely on playing sports to manage stress.
Despite this, more men believe they are doing enough to manage their stress, whereas women continue to feel they are not doing well enough.
Common Signs of Stress in Women
Stress can manifest itself in many ways. Although each person can react in their own unique way, some common symptoms of stress in women can include:
Physical: headaches, digestive problems, sleep issues, fatigue, changes in appetite, skin conditions, low sex drive, changes in the menstrual cycle, worsening of PMS.
Emotional: excessive worry, irritability, apathy, mood swings, sadness, anxiety, depression, guilt, feelings of inadequacy.
Mental: negative thinking, difficulty making decisions, low productivity, memory and concentration problems.
Social: withdrawal from others, isolation, loneliness, loss of interest in things they used to enjoy, relationship issues.
Understanding the Unique Stressors Women Face
Both women and men share most of the same stressors: money, work, health, family, and relationships. So, what are the unique sources of stress that women have to face?
Women still hold the majority of the household and family responsibilities. In fact, according to the United Nations, women spend around 3 hours more on unpaid domestic work and care work than men. But the issue doesn’t end here, because it’s not just about who does what. It’s the weight of the constant anticipation and monitoring of what needs to be done — also known as mental load or emotional labor.
Over time, this invisible burden takes a toll on women’s mental health and relationships, leaving them feeling frustrated, distressed, and on the edge of burnout. Does this ring a bell?
If so, it might be time to stop and think about how you’re focusing your energy. Maybe you have been dedicating all of your time to everyone else’s needs. And that is something really important to you — we get it! But consider this: you won’t be able to keep this up much longer if you don’t take care of yourself first.
How Stress Management Strategies Can Help Women Feel Empowered?
Throughout these demanding roles, stress management emerges as a crucial practice that not only alleviates the symptoms of stress but also enhances women’s physical and mental health.
Empowering women to prioritize their well-being and self-care is a valuable step toward a happier, more balanced life. By incorporating stress management strategies into their daily lives, women can strengthen their self-confidence, cultivate healthier relationships, and foster a positive mindset.
5 Stress Management Strategies for Women to Lighten the Burden
1. Give yourself a 20-minute break every day
It doesn’t sound like much, but it can be just enough to help you get started. Especially if you’re feeling overwhelmed or on edge, taking a few minutes to yourself each day can make a significant difference.
Set aside that time to do whatever you want, whatever makes you feel good. You can go for a walk, listen to a podcast, dance with your earbuds like no one’s watching, or just sit in a quiet place and breathe.
Even a short pause can go a long way in helping you clear your mind and come back to whatever challenge you’re facing with a fresh look.
2. Say no when you need to
We know, easier said than done. But we also know there are only so many hours in the day. This means that each time you say “yes” to things you don’t really want to do or that are not your responsibility, you are limiting your own time for what matters the most.
Taking on too much and not setting clear boundaries with others leaves room for excessive stress, and sometimes resentment. There’s nothing wrong with saying no. On the contrary, it can help you build more balanced relationships based on mutual support and respect.
3. Keep your friends closer
Research tells us that social support is a strong protective factor for mental health, particularly among young women. However, our tight and overly busy schedules make it difficult to align availabilities and find time to be with our friends.
Fortunately, nowadays, there are a lot of ways you can connect with your loved ones, even from a distance. A quick lunch call, a voice message while you’re running an errand, a video call over a cup of tea, or even a glass of wine, to wrap up the day… While it is no match for a proper face-to-face gathering, it can serve as a lifeboat during those particularly challenging weeks.
4. Add exercise to your routine
Surely, you heard about the countless benefits of exercising for your health and as a stress reliever. However, finding the time to work out without being pulled away to handle other pressing demands can be a challenge — we get it!
That’s why going to the gym can be a way to finally add regular exercise to your routine without interruptions. Have you been struggling to take that step? Maybe we can help!
We’re excited to announce our partnership with The Mine gym in Towson, MD. If you want to see if they’re a good fit for you before committing, you can book a 10-day trial and find out for yourself!
Over the next few months, our therapists will also collaborate with The Mine by presenting three workshops focused on stress management, anxiety, burnout, and work-life balance. Learn more about our workshops here.
5. Join a therapy group near you
Imagine a place where you can openly share your challenges and frustrations with others who just get it… A place where you can get and give support, practice new strategies, and celebrate successes together. Would you want to join?
Group therapy can be a great way to connect with others who are going through similar struggles and learn through those experiences in a safe and supportive environment.
We’re starting an Anxiety and Stress Management Group in our Baltimore office for anyone looking to defuse their worries and fears. We’re also gathering interest for a Women’s Support Group. You can learn more about our groups here.
Find a Support Group for Stress and Anxiety in Baltimore, MD
Is stress and anxiety running your life? In our Anxiety and Stress Management Group, you will learn life-long skills to incorporate into your daily routine, including mindfulness, relaxation, deep breathing techniques, and more. Talk to us to know more, or schedule a free 15-minute consultation here.
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