Stress affects us all in similar ways, but research has shown that women process their stress differently than men, due to factors like hormones and social roles. It’s important for women to know their own specific risks when it comes to stress, in order to take some steps toward mitigating the negative effects.
Understanding the Connection Between Stress and Physical Health
When a person undergoes a stressful situation, a variety of body systems are activated. Muscles tense up, breath intake changes, heart rate increases, hormones fluctuate, and even the digestive system gets triggered into a response. These physical symptoms can be dramatic and jarring.
Stressful situations can happen suddenly, but stressful circumstances often continue indefinitely, causing harmful long-term effects. The American Heart Association tells us that stress symptoms in women often look like the following:
- Headaches and migraines
- Heart problems
- Digestive and other stomach issues
- Reproductive and fertility issues
- Obesity
- Menstrual cycle issues
Identifying Common Stressors for Women
While men and women experience many of the same stressors — finances, relationships, work, health — it is in the social roles they take on that we see the differences most. Now that many women work outside of the home, they become not only the primary responsible party for family obligations, but their own work obligations as well. This can lead to feelings of inadequacy, overwhelm, and exhaustion.
Studies have shown that women have a tendency to put their stress and problems on the back burner, ultimately moving their family and work issues ahead of their own. This can be an easy cycle to fall into, and these stress symptoms in women can have negative long-term effects on her physical and mental health. Knowing how to relieve stress for a woman can improve life dramatically.
Practical Stress Management Techniques
Stress is an ever-present issue that is hard to manage. We often have little control over external circumstances, whether they’re work, relationships, or current events. There are, however, ways to mitigate the negative effects of stress, so that you can weather difficulties more easily.
Mindfulness:
You may have heard of “mindfulness” at one point or another. This simply refers to the practice of focusing on the moment, and approaching it with acceptance. This can be done through quiet, personal meditation, guided audio meditations, or simply closing your eyes and taking deep breaths. While it won’t change your stressors, it will help regulate your physical response to them and work to lessen the long-term effects.
Exercise:
Physical activity is another great way to manage stress. It can help to release tension in your body, while also triggering the production of “feel good” chemicals like endorphins. Regular exercise of any kind can boost your confidence, and sometimes help with weight loss, if those are your goals. Another benefit is distraction. Many women find that their stressors feel less urgent after exercise, and that the distraction helped to regulate their nervous response.
Self Care:
Making the conscious decision to prioritize your own self care can be intimidating, but it’s one of the best ways to lessen the negative effects of stress symptoms in women. This can look like a variety of things. While many people think of bubble baths and massages (which are both great options), the truth is that it can also mean choosing to see a professional therapist, or adopting a healthier diet. Stepping away from your obligations for a moment, or finding ways to get better sleep are all important forms of self care.
Long-Term Strategies for Better Health
The best way to find relief from stress is to choose a few of the above suggestions (or anything that fits your situation best) and start small, so that you can build it into your routine and turn it into a habit. Knowing that you have these practical options for stress relief can be a comfort in and of itself, and will benefit you for life.
Start Taking Care of Yourself Today
You deserve to find relief from the things in your life that cause you stress, even if it’s for only a few moments. Taking steps toward managing these common stress symptoms in women will not only help you mentally, but likely improve your physical health, and help you find happiness in your most important relationships.
Stay Informed, Stay Healthy
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References:
- https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/women-and-stress
- https://my.clevelandclinic.org/health/articles/5545-women-and-stress
- https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
- https://www.apa.org/topics/stress/body
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