How to better manage stress as a woman

Due to a mix of biological, psychological, and societal factors, women may react to stress differently than males. These reactions can be influenced by hormonal changes, social and cultural roles, and biological weaknesses.

It’s critical to understand the physical impacts of stress and to take proactive steps to counteract them.

What typical signs of stress do you see in women?

Although indications and symptoms of stress differ from person to person, some typical ones for women may include:

Emotional signs

Mood swings
Sadness and depression
Increased anxiety and worry
Low sex drive
Anger or irritability

Mental Symptoms

Forgetfulness
Racing thoughts
Difficulty in making decisions
Negative or repeated thinking

Physical Symptoms of Stress

Fatigue and low energy
Sleep disturbances (oversleeping or Insomnia)
Muscle tension and constant headaches
Digestive problems (Stomach pain and nausea)
Changes in appetite (loss of appetite or overeating)
Increased blood pressure
Menstrual Irriregularities
Skin problems (Acne or Eczema)
Fertility issues

Differences in ways women are stressed more than men

Yes, there is evidence that the physiological and behavioral reactions of men and women to stress vary. A mix of biological, hormonal, and cultural variables affect these gender variances.

The American Psychological Association (APA) lists the following as some of the major distinctions between men and women:

Importance of managing stress: Only 52% of men and 68% of women, respectively, believe that stress management is crucial.

Impact of stress as perceived: Approximately 78% of men and 88% of women think stress has a very strong impact on a person’s health.

Expressing concern: 25% of women and 17% of men admit that they aren’t handling their stress well enough.

Taking steps to mitigate stress: About 50% of men and 70% of women say they’ve tried to cut back on stress in the last five years.

Stress reduction techniques: Reading (51%) and spending time with family or friends (44%), praying (41%), going to church (24%), shopping (18%), getting a massage or going to a spa (14%), and visiting a mental health professional (5%), are just a few of the stress-reduction techniques used by women. Sports are more frequently used as a stress-reduction method by men (14%).

Belief in expert assistance: Compared to men, women expressed a stronger conviction in the ability of psychologists to assist in coping with chronic illnesses and changing one’s lifestyle and behavior.

What effects does stress have on a woman’s body?

Stress can have a physical impact on both men and women, although women occasionally have different physiological reactions to stressors.

The female body can be impacted by stress in the following ways:

Fertility Issues: Having trouble getting pregnant has been linked to higher levels of stress.

The strain of trying to get pregnant can potentially make things worse. According to ResearchTrusted Source, therapies that target psychological discomfort may enhance reproductive outcomes for women who are attempting to conceive.

Changes in Hormone: Hormonal balance can be affected by stress, which may have an impact on mood and general health. According to one studyTrusted Source, stress during the early menstrual cycle phase raised the levels of the hormones cortisol and progesterone.

Irregular menstrual periods: Menstrual irregularities, missed periods, or more severe premenstrual syndrome (PMS) symptoms can be caused by long-term stress. There is a direct correlation between high-stress levels and menstrual problems such as amenorrhea and premenstrual syndrome, according to a study of young female health science students.

Increased sensitivity to pain: Women are more prone to disorders including tension headaches, migraine episodes, and chronic pain because stress can impair their pain tolerance. According to research, women are generally more sensitive to pain than men, indicating lower pain thresholds and tolerances as well as higher pain intensity in test situations.

How to better manage stress as a woman

Women can better manage stress through various strategies:

Frequent Exercise: Exercise encourages endorphin release, a chemical that naturally improves mood, and lowers stress hormone levels.

Eat healthy foods: A well-rounded diet full of fruits, vegetables, whole grains, and lean proteins can promote stress reduction and general well-being.

Don’t joke with your sleep: Make proper sleep hygiene a priority by adhering to a regular sleep schedule and developing a relaxing nighttime routine.

Take time to relax: Stress-reduction methods including progressive muscle relaxation, deep breathing exercises, and meditation are all options to consider when you feel you need to take time to relax.

Be part of a support group: Make time for your friends and family, as social connections can offer emotional support during trying times. Social support may be a crucial protective element for mental health, particularly for young women, according to researchTrusted Source with young adults.

Engage your interests and hobbies: Take part in enjoyable activities to reduce stress and foster a sense of fulfillment.

Be grateful: Keep a gratitude journal to keep your attention on the good things in life rather than dwelling on the problems.

Conclusion

It’s crucial to understand that stress can have a negative impact on a woman’s physical, emotional, and behavioral health. Be on the lookout for signs including tension, irritation, menstruation irregularities, and exhaustion.

Don’t be afraid to ask for help and engage in self-care to manage stress efficiently because it may be harmful to both your mental and physical health.

Author

Esther Mosunmola

An avid health professional with more than three decades of experience. I love writing and shedding light with my discipline which enables everyone I influence leave a more better and healthier lifestyle. 😊

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